Free tools
Fitness
Calculators
Free, instant, and no signup required. Every calculator uses the same evidence-based formulas the Grind Track app runs on — Mifflin-St Jeor for energy, bodyweight-anchored macros, Epley and Brzycki for strength. Get a real answer, then track it for real in the app.
Calorie Calculator
Your BMR, TDEE and daily target with a full macro breakdown.
Open calculatorMacro Calculator
Turn a calorie goal into protein, carb and fat grams.
Open calculatorBMI Calculator
Body mass index with the WHO category and a healthy range.
Open calculatorOne-Rep-Max
Estimate your 1RM and read off every training percentage.
Open calculatorProtein Intake
How many grams of protein per day for your goal and weight.
Open calculatorGrind Track
Numbers are nothing without a log
A calculator gives you a target once. Grind Track keeps it honest — log workouts, meals and bodyweight, and watch your real TDEE, macros and strength move week to week. Free to start on iPhone.
Get the app