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Calculators Calculators

Calorie Calculator

Functions as a BMR calculator.

Based on the accurate Mifflin-St Jeor equation, it gives you your current average daily caloric consumption. In other words, the number you get is how many Calories you should eat per day in order to burn fat or to build muscle.

This calculator takes into account your unique goal, sex, age, height, weight, and activity level. As your weight changes, your daily caloric intake number will change too.

Use this calculator again when your weight or activity level changes.


A typical day of exercise is one of the following:

  • at least 20 minutes of vigorous intensity (e.g. weight training, sprints)
  • 30 minutes of moderate to vigorous intensity (e.g. calisthenics, sports), or
  • 60 minutes of low to moderate intensity (e.g. jogging, treadmill).

Most people who exercise fall in the 3–5 day moderate exercise range.

SSF Calorie Calculator

Upgrade to Calorie Calculator Pro

Fill out Imperial or Metric only:







How often will you exercise?


Premium Features

The Calorie Calculator is upgraded to Calorie Calculator Pro where you can see your BMR along with how many Calories you require to gain, maintain, or lose weight. Premium Features →

Macronutrient Calculator

This calculator gives you the suggested caloric and macronutrient intake on your workout days and rest days based on the Calorie Calculator's result.

Having different intakes on your workout and rest days optimize caloric partitioning.

In Premium, you'll be able to see bar charts showing different macronutrient ratios for workout days and rest days.

SSF Macronutrient Calculator


Average daily caloric consumption:*

Workout days per week:


Workout Days

Rest Days

  Workout Days Rest Days
  Calories Grams Calories Grams

Premium Features

The bonus Desired Bodyweight Calculator figures out your goal body weight in lock-step with your current bodyweight and body fat percentage. Premium Features →

Routine Calculator

Whether you are a runner or a lifter, an introvert or extrovert, or have certain preferences, this calculator gives you the suggested programs that fits your style.


Warming up before starting an exercise and performing proper form and technique during exercise is required. This is necessary to prevent the risk of injury.

SSF Routine Calculator

How often will you exercise?

You prefer
You prefer exercising
Your primary goal is
Suggested Program(s)
Once you get the result of your suggested program(s), head over to the SSF Programs to explore your options.

Premium Features

The bonus Strength Standards calculator figures out how strong you are based on your current squat, deadlift, bench press, and overhead press numbers. Premium Features →