Health & Fitness Calculators

Health & Fitness Calculators

Calories burned Calculator

  • Knowing how many calories you’re burning will help with your calorie deficit goals if you’re looking to lose weight. 
  • You may realise that the exercise you’re doing doesn’t make up for the food you’re eating. So adjustments to calorie intake may be a better strategy, rather than trying to exercise more.
  • If calorie burning is important to you, discover how to maximise the time you have and experiment with different training styles.
  • If you’re looking to burn fat faster, check out our free 5 week challenge. We cover fat loss in detail during week 4!


  • 2 L a day is a little old and different people require different amounts.
  • Use this calculator to determine exactly how much water you need per day
  • Have a water bottle with you at all times to help improve your water consumption.
  • Start your day with a big glass of water

Total Daily Energy Expenditure (TDEE) Calculator

  • This calculates your BMR (Basal Metabolic Rate) and also includes your unique activity level.
  • An essential number to know if you’re looking to lose, maintain or gain weight.
  • You will need to play around with and adjust your daily calories based on this amount for the desired goal you’re trying to achieve.
  • Going 300 or 400 calories a day under this number doesn’t guarantee weight loss and different people will find varying difficulty in losing weight. You will need to adjust based on regular weigh ins (weekly is fine).

Lean Body Mass Calculator

  • You will need to know your weight and body fat percentage to use this calculator
  • Useful to determine required protein intake as this is often based on lean mass.

Macronutrient calculator

  • Don’t let the word Keto throw you off here. You can select the desired amount of carbs based on your unique circumstances.
  • If you are overweight by more than 10 kg, lower carb intake will have it’s benefits. You don’t need to go too crazy here, but under 50 gms per day will help with your weight loss goals and still give you enough carbs for healthy function.
  • If you are highly carb dependant (muesli, fruit, toast for breakfast, wraps for lunch, carb snacks on a daily basis) then work to reduce to around 50 grams per day over the course of a week or 2 depending on how you’re feeling.
  • There may be a week or 2 of sluggishness, slight occasional headaches (too much and something is wrong) but a little discomfort as you’re getting used to things is to be expected.
  • If you’re unsure of anything, consult a health care professional or ask us anything via our contact page and we’d be happy to help. 

Body type calculator

  • Know your body type quick and easy with this simple quiz
  • Knowing this can help you determine your strong points and areas where you may struggle ie. Losing weight or putting on muscle.

Stress test self assessment

  • So many of us are chronically stressed it’s ridiculous!
  • Take this quick test to see how stressed you are.
  • We often don’t even realise we have an issue and just go through the motions of day to day life. 
  • If you struggle with stress, check out our free 5 week challenge where we cover stress management in detail during week 2.

Pace calculator

  • If you have a running goal of any kind, use this calculator to work out various metrics
  • How fast you km’s need to be to meet a certain target etc.
  • Running is about more than just improving cardio fitness. If you improve your running mechanics, you will move a lot faster and with less effort.
  • Doing this will also drastically reduce the chance of injury.
  • Make sure the right muscles are working and the wrong muscles aren’t doing too much of the work!
  • Unsure of what to do? If you live in Brisbane we can do an in person muscle functionality test and show you what you need to do to run faster and better. Head to the services page to learn more.

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