Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day including exercise. It's calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor. Knowing your TDEE helps you set calorie goals for weight loss or muscle gain.

How much protein do I need per day?

For building muscle, aim for 0.8-1.2 grams of protein per pound of body weight. For general health, 0.5-0.7g per pound is sufficient. A 175-pound person building muscle needs about 140-210 grams of protein daily.

A BMI between 18.5 and 24.9 is considered normal weight. Below 18.5 is underweight, 25-29.9 is overweight, and 30+ is obese. However, BMI doesn't account for muscle mass, so athletes may have a high BMI while being healthy.

How much water should I drink daily?

A general guideline is half your body weight in ounces. A 175-pound person should drink about 88 ounces (2.6 liters) per day, plus an additional 12 ounces for every 30 minutes of exercise.

What is a one-rep max?

Your one-rep max (1RM) is the maximum weight you can lift for a single repetition of an exercise. It's commonly estimated from submaximal lifts using the Epley formula: 1RM = weight × (1 + reps/30).

💪 Health & Fitness Tools

🔥 TDEE Calculator

Calculate Total Daily Energy Expenditure using Mifflin-St Jeor.

Sex Age Weight (lbs) Height (inches) Activity Level

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🥩 Macro Calculator

Daily protein, carb, and fat targets by calorie goal.

Daily Calories Goal

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Glass Meal Prep Containers (5-pack)BPA-free, microwave & dishwasher safe

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⚖️ BMI Calculator

Body Mass Index from height and weight.

Weight (lbs) Height (inches)

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💧 Water Intake Calculator

Recommended daily water intake by weight and exercise.

Weight (lbs) Exercise (min/day)

Recommended daily intake

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🏋️ One-Rep Max Calculator

Estimate one-rep max from submaximal lifts.

Weight Lifted (lbs) Reps Performed

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📏 Body Fat Estimator (Navy Method)

Body fat percentage using the U.S. Navy method.

Sex Waist (inches, at navel) Neck (inches) Height (inches) Hip (inches, women only)

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Body Fat CaliperAccurate body fat measurement tool

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Smart Scale with Body FatTrack weight, body fat, muscle mass

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☕ Caffeine Half-Life Tracker

Track caffeine half-life — see remaining mg each hour.

Caffeine (mg) — coffee ~95, espresso ~63, tea ~47 Hours ago

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AeroPress Coffee MakerBest portable coffee maker

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😴 Sleep Cycle Calculator

Best time to fall asleep based on 90-minute sleep cycles.

I need to wake up at

😴 Sleep Better

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🥩 Protein Intake Calculator

Daily protein target by weight and fitness goal.

Weight (lbs) Goal

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🏃 Running Pace Calculator

Running pace, speed, and estimated 5K time.

Distance Unit Time (minutes)

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Garmin Forerunner WatchGPS running watch with pace tracking

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.tool-box{display:block!important}Free Online Health and Fitness CalculatorsLifeStack offers free online health calculators including TDEE calculator using Mifflin-St Jeor equation, macro calculator for protein carbs and fat, BMI calculator, daily water intake calculator, one-rep max calculator, body fat percentage calculator using Navy method, caffeine half-life tracker, sleep cycle calculator, protein intake calculator, and running pace calculator. All calculators run in your browser with no signup required.

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