Vital / Free tools
Free tools
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Eight calculators that run entirely in your browser. No sign-up, no cookies, and nothing you type leaves the page.
Food, body and goals
Calorie and macro calculator
How many calories you burn, and a daily target for your goal, with protein, fat and carbs. Uses the Mifflin-St Jeor equation.
Macro split calculator
Already know your calories? Set protein per kilogram and a fat share, and carbs fill the rest. Grams out, with warnings when the split runs short.
Protein calculator
A daily range in grams for how you train, with the position stand and meta-analysis behind each range.
BMR calculator
Your resting burn by Mifflin-St Jeor, and by Katch-McArdle if you know your body fat. Both formulas and a worked example.
Body fat calculator
The US Navy tape-measure method, with the real error range: usually within about 3.5 points, sometimes more.
Goal weight date calculator
A date for a goal weight at a weekly pace, the daily calorie change it takes, and a warning if the pace is faster than the research ranges.
Training
One-rep max estimator
Estimate your heaviest single from a set of 1 to 10 reps with the Epley and Brzycki formulas, plus a table of training weights.
Barbell plate calculator
Which plates go on each side for a target weight, in kg or lb, with your own bar and the plate sizes your gym has.
These are estimates, not medical advice. The calorie and macro calculator uses the same math as the Vital app, so its numbers match what you would see in the app. Every other tool shows its own formula and sources on the page. For the reasoning behind the numbers, see the knowledge base.