Build a training plan with days, exercises, sets and reps. Print it, save it as a PDF or share a link.
Find the hourly rate you need after taxes, costs and unpaid admin time, and see what you earn per hour today.
Estimate a one-rep max from any set and get training loads from 50% to 100%.
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Uses the Mifflin-St Jeor equation with activity level adjustment and full macro breakdown — protein, carbs, and fat in grams.
Find your Basal Metabolic Rate — the calories your body burns at complete rest. Compare two research-backed formulas (Mifflin-St Jeor and Harris-Benedict) side by side and see exactly how they differ.
Find how much protein you need each day for your goal and activity, and how to split it over your meals.
Every formula used here is drawn from peer-reviewed research. The calorie calculator uses the Mifflin-St Jeor equation — consistently shown to be the most accurate method for estimating resting energy expenditure in modern populations. The BMR calculator offers the same equation alongside the Harris-Benedict revision for comparison.
The calculators run in your browser and you do not need an account. We do not store your numbers on our servers. We use analytics to see how people use the tools, and it hides what you type. The share link keeps your inputs in the URL, not on our servers.
These tools are completely free, with no paywalls, no "premium" results, and no credit card required. We believe everyone deserves access to accurate nutrition science.
Each result page includes a shareable link so you can bookmark your inputs or send them to a coach, dietitian, or training partner for context.
Start with the BMR calculator to find your basal metabolic rate — the baseline calories your body burns at rest. Understanding your BMR gives you the foundation for any nutrition plan. Open BMR calculator.
Then use the calorie calculator to factor in your activity level and set a daily target for your goal — whether that's losing fat, maintaining weight, or building muscle. Results update live as you change inputs. Open calorie calculator.
Once you have a target, Bennu's food diary and coaching tools make it easy to hit it consistently. Log meals, track macros, and get support from a coach — all in one place. Try Bennu free.
Yes — completely free, no signup required, no usage limits, and no premium tier. Every feature of every calculator is available to everyone. We fund development through our paid coaching platform, not through tool restrictions.
Our calculators use the Mifflin-St Jeor equation, which the American Dietetic Association considers the most accurate for the general population. Formula-based estimates are typically within 10% of laboratory-measured values. Use the result as a starting point and adjust based on 2-4 weeks of real-world tracking.
A BMR calculator tells you how many calories your body burns at complete rest — just to keep you alive. A calorie calculator takes your BMR, factors in your activity level and weight goal, and gives you a daily calorie target with macro breakdown. Start with BMR to understand your baseline, then use the calorie calculator for actionable targets.
No. The calculations run in your browser and we do not store your numbers on our servers. You can use every tool, share results and come back as often as you like without an account. If you want to track food and training over time with a coach, you can do that in Bennu.
Start with the BMR calculator to understand your base metabolic rate. Then use the calorie calculator to factor in your activity level and set a weight goal. The calorie calculator builds on BMR, so knowing your BMR first gives you better context for interpreting your daily calorie target.
Yes. Each calculator has a 'Copy shareable link' button that copies a URL containing all your inputs. Anyone who opens that link sees your exact results without needing to re-enter any information.
These calculators provide estimates for educational purposes only. They are not medical advice. Consult a registered dietitian or physician before making significant dietary changes, especially if you have medical conditions, are pregnant, or have a history of eating disorders.
Bennu turns your calorie and BMR targets into a daily food diary with macro tracking and support from your coach.
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