FitCalPro – All-in-One Fitness Calculator | BMR, TDEE, BMI & Body Fat

👤 Your Profile

Sex

Age (years)

Height (cm)

Weight (kg)

Resting HR (bpm)

HRmax Method

Activity Level (for TDEE)

🎯 Calorie Planner

Target (deficit −30% … surplus +30%)

Adjustment: 0% Planned kcal: —

Planner applies to TDEE & Macros section. Fine-tune later with custom kcal.

📚 FitCalPro Calculators

🔥 BMR · TDEE · Macros

BMR Formula

Macro Preset

Custom kcal (optional)

Protein (g/kg) (auto by preset)

Fat (g/kg) (auto by preset)

Macro	Grams	Kcal	%

Presets: Fat Loss (P 2.2 g/kg, F 0.8 g/kg), Recomp (P 2.0, F 1.0), Muscle Gain (P 1.6, F 1.0). Carbs fill the remaining calories.

⚖️ BMI (WHO)

🏋️ 1RM (Epley & Brzycki)

Weight Lifted (kg)

Reps (1-12)

%1RM	Load	Rounded

Rounded assumes nearest 2.5 kg (or 5 lb in Imperial).

📏 Body Fat %

Method

Enter millimeters for skinfolds

❤️ Heart-Rate Zones & VO₂max

Zone	%HRmax	Karvonen (bpm)	%HRmax (bpm)

VO₂max Estimates

Cooper 12-min — Distance (m)

Rockport 1-mile — Time (mm:ss) & End HR

🔥 Calories by Activity (MET)

Activity

Duration (min)

Custom MET (optional)

📐 Waist Ratios

Waist (cm)

Hip (cm)

Neck (cm)

🎯 Ideal Body Weight (Devine/Hamwi/Robinson)

Formulas use 5′0″ as baseline; results shown in your selected units.

💧 Daily Water Intake

Exercise (min/day)

Climate

Goal

Base target ~35 ml/kg. + ~500 ml per hour of exercise. Adjust for heat and goal.

🏃 Run Pace / Speed / Time

Distance

Units

Time (hh:mm:ss)

Split	Time

🥚 Protein Intake (g/kg)