Calculators to help you build muscle
20 tools matched to this goal.
Body Fat Calculator (US Navy)
Estimate body fat percentage from tape measurements.
Lean Body Mass Calculator
Split your weight into lean mass and fat mass.
Weight Change Percentage Calculator
Measure how much your weight has changed, in kg and as a percentage.
Fat-Free Mass Index Calculator
Lean mass relative to height, normalised for comparison.
Arm Muscle Area Calculator
Estimate muscle area in the upper arm from circumference and triceps skinfold.
Skeletal Muscle Index Calculator
Appendicular muscle mass scaled to height squared.
Hume Lean Body Mass Calculator
Lean mass estimate using the Hume equations for drug dosing and nutrition.
TDEE & Daily Calorie Calculator
Total daily energy expenditure at each activity level.
Macro Calculator
Protein, carb and fat grams for your calorie target.
Protein Intake Calculator
Daily protein range for your weight and goal.
Weight Gain Calculator
Calories and timeline to gain weight steadily.
Macronutrient Calorie Split Calculator
Turn grams of protein, carbs and fat into calories and percentages.
Protein per Meal Calculator
Split your daily protein target across the meals you eat.
One-Rep Max Calculator
Estimate your max lift from a lighter set.
Training Volume Calculator
Total weight lifted in a workout: sets × reps × load.
Progressive Overload Plan Calculator
Plan how your working weight rises week by week.
Time Under Tension Calculator
Total seconds your muscles work during a set, based on tempo.
Warm-Up Sets Calculator
Warm-up weights as a percentage of your working weight.
Strength-to-Bodyweight Ratio Calculator
Compare a lift with your body weight.
Child Protein Needs Calculator
Recommended daily protein for children and teens.
Other goals
- Lose weight
- Build muscle
- Eat better
- Get fitter
- Protect my heart
- Manage blood sugar
- Pregnancy & fertility
- Care for my child
- Sleep better
- Mental wellbeing
- Cut back on drink, smoke & caffeine
- Understand my lab results
Related guides
Body Fat Percentage Explained
What counts as lean, average or high body fat, and how to estimate yours at home.
Weight & Body CompositionHow Many Calories Should You Eat to Lose Weight?
Work out a deficit that is effective without being extreme.
Weight & Body CompositionCan You Build Muscle While Losing Fat?
Body recomposition is possible, especially for beginners. Here is the approach.