Fitness Tools & Calculators
Free tools to help you understand your body and set realistic fitness goals.
Overview
FitConnect provides a suite of fitness calculators to help you understand your body, set realistic goals, and track your progress. These tools are available to all users and use scientifically-backed formulas.
While these calculators provide useful estimates, work with your coach for personalised recommendations tailored to your specific situation.
Food Lookup Tool
Search our extensive food database to find nutritional information for any food.
- Generic Foods: Search for common foods like "chicken breast" or "brown rice" (powered by CalorieNinjas)
- Branded Products: Find UK supermarket products like "Tesco Greek Yogurt" (powered by Open Food Facts)
- Barcode Scanner: Scan product barcodes to instantly look up nutritional information
The food lookup tool also highlights allergens based on your profile settings, helping you identify foods that may contain ingredients you're sensitive to.
Use the food lookup tool when logging meals in your Food Diary.
BMI Calculator
Body Mass Index (BMI) is a simple measure of body fat based on height and weight. While it doesn't account for muscle mass, it's a useful starting point.
BMR Calculator
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest. This is the minimum energy needed for basic functions like breathing and circulation.
We use the Mifflin-St Jeor equation, which is considered the most accurate for most people.
TDEE Calculator
Total Daily Energy Expenditure (TDEE) is your BMR plus the calories burned through daily activities and exercise. This is the number you need to know for weight management:
- Eat below TDEE to lose weight (calorie deficit)
- Eat at TDEE to maintain weight
- Eat above TDEE to gain weight/muscle (calorie surplus)
Ideal Weight Calculator
Estimates a healthy weight range based on your height, age, and gender. Multiple formulas are used including Devine, Robinson, and Miller to give you a range.
Ideal weight varies significantly based on muscle mass, body composition, and individual factors. Use this as a guide, not a strict target.
Body Fat Percentage Calculator
Estimates your body fat percentage using the U.S. Navy method, which requires measurements of your waist, neck, and (for women) hips.
Essential fat: 2-5% (men) / 10-13% (women)
Athletes: 6-13% (men) / 14-20% (women)
Fitness: 14-17% (men) / 21-24% (women)
Average: 18-24% (men) / 25-31% (women)
One Rep Max Calculator
Estimates your one-repetition maximum (1RM) for any lift based on the weight you can lift for multiple reps. Useful for:
- Setting training percentages
- Tracking strength progress over time
- Programming periodised training
Water Intake Calculator
Calculates your recommended daily water intake based on:
- Body weight
- Activity level
- Climate/environment
- Exercise duration
Heart Rate Zone Calculator
Calculates your heart rate training zones based on your age and resting heart rate:
Connect a heart rate monitor to track which zone you're in during workouts.