Not Broken, Rebuilt — Free Health & Nutrition Tools

Lift Smarter, Fuel Better

10 free fitness and nutrition calculators — 1RM, TDEE, macros, hydration, body fat, and more. Always free, no account, no tracking.

10 Free Fitness & Nutrition Tools

Every calculator a lifter needs — always free, no account required.

One Rep Max (1RM) Calculator

Estimate your one-rep max for bench, squat, deadlift and more using 5 proven strength formulas.

5 proven formulas
Percentage chart
Training zone guide

Always Free — No Account Needed

TDEE Calculator

Calculate your Total Daily Energy Expenditure to know exactly how many calories you burn per day.

Mifflin-St Jeor equation
Cut/maintain/bulk targets
Activity level adjustment

Always Free — No Account Needed

Macro Calculator

Get your ideal daily protein, carbs, and fat split based on your calories and fitness goals.

4 macro split options
Goal-based adjustments
Visual breakdown

Always Free — No Account Needed

Protein Intake Calculator

How much protein do you actually need? Get a personalized daily target based on your weight and goals.

Activity-based ranges
Per-meal targets
High-protein food guide

Always Free — No Account Needed

Daily Water Intake Calculator

Get personalized daily water intake recommendations based on your weight, activity level, climate, and special conditions.

Weight-based calculation
Activity level adjustment
Climate & conditions

Always Free — No Account Needed

Hydration Equivalency Tracker

Log every beverage and see its real hydration value. Track your daily water equivalent intake with our smart converter.

40+ beverages
Water equivalent math
Visual progress tracking

Always Free — No Account Needed

Recipe Calorie Calculator

Paste any recipe and get instant nutrition facts. Calories, protein, carbs, fat, fiber — with an FDA-style nutrition label.

Instant analysis
FDA nutrition label
Per-serving breakdown

Always Free — No Account Needed

Body Fat % Calculator

Estimate your body fat percentage using the U.S. Navy method. All you need is a tape measure.

Navy method formula
Lean/fat mass split
Category comparison

Always Free — No Account Needed

Wilks & DOTS Score Calculator

Compare your powerlifting strength across weight classes with the industry-standard scoring systems.

Wilks & DOTS scores
Rating classification
SBD breakdown

Always Free — No Account Needed

Plate Loading Calculator

Enter your target weight and see exactly which plates to load on each side of the bar. Visual barbell included.

Visual barbell diagram
Quick reference table
Olympic & training bars

Always Free — No Account Needed

Why Choose Long Game Lifting?

Trusted by thousands for quick, reliable health calculations.

Science-Based

Calculations powered by established research, USDA data, and proven strength formulas.

Instant Results

No signup, no tracking, no accounts. Get personalized results in seconds.

Works Everywhere

Fully responsive design works on phones, tablets, and desktops.

Quick Fitness Facts

Knowledge for the long game.

0.7-1g

protein per lb of bodyweight for lifters

60%

of the human body is water

proven formulas power our 1RM calculator

free tools — zero accounts required