Can you lose fat and build muscle at the same time?

Yes. This is called body recomposition and it is well documented in sports science. It requires eating at or near your maintenance calories with high protein intake of 0.7 to 1 gram per pound of bodyweight combined with consistent resistance training.

Are all the calculators on CalcBurn free?

Yes. Every calculator on CalcBurn is completely free. There is no signup, no email address required and no payment of any kind.

Free Fitness Calculators That Actually Explain Your Results

Q: Which calculator should I use first?

Start with the TDEE Calculator. Your Total Daily Energy Expenditure is the number every other tool on this site builds on. Once you know your TDEE, use the Body Recomposition Calculator or Macro Calculator to plan your nutrition.

Q: How many calories do I need to lose weight?

A sustainable calorie deficit for fat loss is 300 to 500 calories below your TDEE. This produces roughly 0.5 to 1 pound of fat loss per week without significant muscle loss.

Q: What is the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest. TDEE multiplies BMR by an activity factor to account for daily movement and exercise. Always use your TDEE when setting calorie targets, not your BMR.

Q: How much weight can I lose by walking every day?

Walking burns roughly 80 to 100 calories per mile depending on your weight and pace. A 30 minute brisk walk burns around 150 to 200 calories. Combined with a modest calorie deficit, daily walking can produce 0.5 to 1 pound of fat loss per week.

Whether you want to lose fat, build muscle, or simply understand your body better, CalcBurn gives you the numbers you need and explains exactly what to do with them.

Avg. time to result

Under 60 seconds

ALL CALCULATORS

Pick a Calculator and Get Started

Every tool on CalcBurn is built on the same equations that sports scientists and registered dietitians use every day. Enter your stats, get your numbers in seconds, and read a plain-English breakdown of what they mean for your goals.

Water Fasting Weight Loss Calculator

Thinking about a water fast? Find out how much weight you can realistically expect to lose, broken down day by day, with safety guidance included so you know when to stop.

Body Recomposition Calculator

Yes, you can lose fat and build muscle at the same time. This calculator works out your exact calorie target and macro split to make body recomposition happen, based on the Mifflin-St Jeor equation.

TDEE Calculator

Your Total Daily Energy Expenditure is the foundation of every fitness goal. Find your exact number and know precisely how many calories to eat each day, whether you want to lose weight, gain muscle or stay where you are.

Walking Weight Loss Calculator

Walking is one of the most underrated fat loss tools out there. This calculator shows you exactly how many calories you burn per walk and how much weight you can lose by making it a daily habit.

Macro Calculator for Fat Loss

Not all calories are equal when it comes to body composition. Get your personalised protein, carb and fat targets calculated from your TDEE so you know exactly what to put on your plate each day.

BMR Calculator

Your Basal Metabolic Rate is how many calories your body burns just to keep you alive, before any movement or exercise. It is the starting point for every accurate nutrition plan and takes just seconds to calculate.

HOW IT WORKS

Your Results in Under 60 Seconds

No accounts. No email. No waiting. Just enter your stats and get accurate, actionable numbers straight away.

STEP 1

Choose Your Calculator

Pick the tool that matches what you are working towards. Not sure where to begin? Start with the TDEE Calculator as it gives you the number every other tool builds on.

STEP 2

Enter Your Stats

Enter your age, weight, height and activity level. Every input has a short explanation next to it so you always know exactly what to put in.

STEP 3

Get Your Numbers and Know What to Do Next

Your results appear instantly with a plain-English explanation. No fitness jargon, no confusing tables. Just clear guidance on what your numbers mean and the next steps to take.

Built on Real Science. Not Guesswork.

Most fitness calculators hand you a number and leave you to figure out the rest. We think that is half the job. Every tool on CalcBurn explains your results in plain English so you actually know what to do with them.

Science-backed formulas

We use the Mifflin-St Jeor equation and other peer-reviewed methods used by sports scientists and registered dietitians. Every formula is cited so you can check our sources yourself.

Results that make sense

Your numbers come with a clear explanation of what they mean for your specific goal. No fitness jargon, no assumptions about your knowledge level.

Fast, private and free

No app downloads, no account creation, no data stored. Your stats stay on your device and your results appear in seconds on any phone, tablet or computer.

Covers all the main goals

Whether you are trying to lose fat, build muscle, understand your calorie needs or plan a water fast, there is a calculator here built specifically for that goal.

Questions People Ask Us Most

Everything you need to know about our calculators and how to make the most of your results.

What is TDEE and why does it matter?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including everything from breathing and digestion to exercise and daily movement. It matters because every fitness goal, whether you want to lose fat, gain muscle or maintain your weight, starts with knowing this number. Without it you are essentially guessing how much to eat.

How accurate are these calculators?

Our calculators use the Mifflin-St Jeor equation, which research consistently shows is the most accurate predictive formula available for estimating daily calorie needs. That said, no formula is perfectly accurate for every individual because personal metabolism varies. Think of your result as a well-researched starting point. Most people find it accurate to within 5 to 10 percent.

Can you really lose fat and build muscle at the same time?

Yes, and this is called body recomposition. It is well documented in sports science research and most effective for people who are new to training, returning after time off, or who carry higher body fat levels. The key requirements are eating at or close to your maintenance calories, consuming enough protein (around 0.7 to 1 gram per pound of bodyweight), and training with weights consistently.

Which calculator should I use first?

We always suggest starting with the TDEE Calculator. Your Total Daily Energy Expenditure is the number that every other tool on this site builds on. Once you know your TDEE you can use the Body Recomposition Calculator or Macro Calculator to map out your nutrition plan in detail.

How many calories do I need to lose weight?

A safe and effective calorie deficit for fat loss is generally 300 to 500 calories below your TDEE. This creates a rate of loss of roughly 0.5 to 1 pound per week, which is fast enough to see consistent progress while being slow enough to preserve your muscle mass. Going much deeper into a deficit tends to cause muscle loss alongside fat.

Are all of these tools completely free?

Yes, every calculator on CalcBurn is free to use. There is no signup, no email address required and no payment of any kind. The site is supported by non-intrusive advertising which is what keeps everything free permanently.

How much weight can I lose by walking every day?

Walking burns roughly 80 to 100 calories per mile for most people, depending on your body weight and pace. A 30 minute brisk walk typically burns between 150 and 200 calories. Combined with a modest calorie reduction, making daily walking a habit can realistically produce 0.5 to 1 pound of fat loss per week without any other changes to your routine.

What is the difference between BMR and TDEE?

Your BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, basically just to keep you alive. Your TDEE multiplies that number by an activity factor to account for everything you do during the day. For most people TDEE is 20 to 60 percent higher than BMR. Always use your TDEE when setting calorie targets, not your BMR.

Ready to Find Your Numbers?

Pick a calculator above and get your results in under 60 seconds. Free, science-backed, and no signup required.