Skip to content
Atlas

Calculators

Free calculators for nutrition, fasting and strength. The maths runs in your browser, so nothing you enter is sent anywhere.

Nutrition

Work out calories, goals, macros and protein.

  • Three concentric rings in green and orange around a bright centre, like an energy gauge

    Calorie calculator

    Estimate your basal metabolic rate (BMR) and daily maintenance calories from your sex, age, height, weight and activity level.

  • A falling line chart with round markers, a green area below it and a dotted target line

    Weight goal calculator

    Set a daily calorie target to lose weight, maintain or gain muscle, and see an estimated date to reach your goal weight.

  • A ring and bars split into pink, blue and yellow segments for protein, carbs and fat

    Macro calculator

    Split a daily calorie target into protein, carbohydrate and fat, in grams and as a share of calories.

  • A row of bars growing taller from left to right, with the last one highlighted in pink

    Protein calculator

    Find a daily protein range in grams from your body weight, goal and activity level.

Fasting

Plan an intermittent fasting schedule.

Strength

Estimate your max and plan your training weights.

  • A barbell loaded with weight plates, with an orange plate on each side of the bar

    One-rep max calculator

    Estimate your one-rep max (1RM) from a lift you can do for several reps, with a table of working weights from 50% to 100%.

Track this in Atlas

Log your food and training in Atlas and keep your targets in one place.

Download on the App Store

Coming soon

Get it on Google Play

Calculators give estimates for healthy adults and are not medical advice. Talk to a qualified professional before changing your training or nutrition, especially if you have a health condition.