Calorie Calculator
Your daily calorie target, matched to your goal.
CalculateFitness calculators
Know your numbers.
Understand your body.
FitQuota turns your height, weight and routine into the numbers that actually guide training: what you burn, what to eat, and how to split it.
A worked example
SampleSomeone 32, 175 cm, 70 kg, training most days.
2,290kcal
Daily target
90% of maintenance, a 250 kcal deficit.
- BMRAt rest
- 1,639kcal
- TDEEWith activity
- 2,540kcal
- Protein
- 112g
- Carbs
- 364g
- Fat
- 71g
One system, eleven calculators
Each one picks up where the last finished. Start anywhere, or follow the chain.
Energy
What your body burns at rest, in motion, and across a day.
BMR Calculator
The energy your body uses at complete rest.
CalculateHarris-Benedict Calculator
All three published versions of the equation, side by side.
CalculateSchofield Equation Calculator
BMR the way clinical practice calculates it, by age band.
CalculateTDEE Calculator
Everything you burn on a typical day, activity included.
CalculateBody and nutrition
Where your measurements sit, and how to turn calories into food.
BMI Calculator
Where your height and weight sit on the adult range.
CalculateMacro Calculator
Protein, carbohydrate and fat targets in grams.
CalculateBody Fat Calculator
Your BMI, age and sex turned into a body fat estimate.
CalculateTraining
Gym-floor arithmetic, done before you get under the bar.
Barbell Plate Calculator
Which plates go on each end of the bar.
CalculateDOTS Calculator
Your powerlifting total, adjusted for what you weigh.
CalculateOne Rep Max Calculator
Your estimated max, and every training percentage under it.
CalculateHow it fits together
From your body to your plate
The same figure carries through the whole suite. Your resting rate becomes your daily burn, which becomes your target, which becomes your macros.
Why FitQuota
Shows its working
Every result breaks down the formula behind it, so you can see where the number came from.
Metric or imperial
Switch units at any point. Your entries convert with you instead of resetting.
No sign-up
Nothing to create, nothing to pay for. Your details stay in your browser.
Built to revisit
Quick enough to rerun whenever your weight, training or goal changes.
Read the working
Every calculator has a guide behind it explaining where the number comes from and what it cannot see.
Guide
Is TDEE different for women?
The equation changes by one number for women: 166 kcal at rest. Far less than most assume, and less than picking the wrong activity level costs you.
Read guideTDEE Calculator
Guide
Do you weigh more at night than in the morning?
Yes, usually by a kilogram or two, and none of it is fat. The arithmetic of what you carry through a day, and where it goes overnight.
Read guideBMI Calculator
Guide
BMR vs TDEE: what's the difference?
BMR is what you burn at complete rest; TDEE is your whole day. Which number to use for a calorie target, and why they are never the same.
Read guideTDEE Calculator
Start with your numbers
Two measurements and a couple of choices is all it takes to get a target you can actually plan around.
FitQuota results are estimates from established formulas. They are not medical advice, and individual needs vary.