Free Health & Fitness Tools
Workout planners, diet trackers, and fitness utilities — built for your browser. tools, all free and completely private.
Body Composition & Nutrition
BMI Calculator
Calculate your Body Mass Index with a color-coded visual scale, category breakdown, and healthy weight range. Imperial and metric units.
Use tool →Calorie Calculator
Calculate daily calorie needs using the Mifflin-St Jeor equation. See BMR, maintenance calories, and targets for weight loss or gain.
Use tool →Macro Calculator
Split your daily calories into protein, carbs, and fat. Choose from balanced, high protein, low carb, keto, or custom macro presets.
Use tool →Protein Calculator
Calculate your daily protein needs based on body weight, activity level, and fitness goals. Science-based ranges with per-meal breakdown.
Use tool →Meal Planning
Training & Planning
Workout & Diet Planner
Build a weekly or bi-weekly workout schedule with optional meal planning. Track exercises with sets, reps, and weight, plan meals with calorie and macro tracking, and export as CSV.
Use tool →One Rep Max Calculator
Estimate your one-rep max using 7 proven formulas. See a percentage chart for programming sets, reps, and training loads.
Use tool →Free Fitness Tools That Respect Your Privacy
Most fitness apps want your email, your credit card, and a monthly subscription before you can track a single workout. SmarterSources takes a different approach. Every health and fitness tool on this page runs entirely in your browser — no accounts, no data collection, and no usage limits. Your workout plans, meal logs, and personal data stay on your device and are never sent to a server.
Body Composition & Nutrition
The BMI Calculator uses the standard Body Mass Index formula to estimate whether your weight falls within a healthy range for your height. Results include a color-coded visual scale, your BMI category, BMI Prime ratio, and the healthy weight range for your height. The Calorie Calculator uses the Mifflin-St Jeor equation — the most accurate modern formula — to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It shows calorie targets for weight loss, maintenance, and gain based on your age, gender, weight, height, and activity level. The Protein Calculator shows your recommended daily protein intake based on body weight, activity level, and fitness goal, with per-meal breakdown and a quick-reference table of high-protein foods.
Meal Planning
The Meal Planner makes weekly meal planning easy for individuals and families. Each day starts with Breakfast, Lunch, Dinner, and Snack slots. Browse from over 30 preset recipes with approximate calories and macros, or type in your own. Hit Fill Week to auto-populate every empty slot, or Shuffle to mix things up. Daily calorie and macro summaries update automatically. Save locally and export as CSV.
Training & Planning
The Workout & Diet Planner lets you build structured weekly or bi-weekly training schedules with a focus for each day — Push, Pull, Legs, Upper, Lower, Full Body, Cardio, HIIT, Yoga/Stretch, Rest, or a custom label. Add exercises with sets, reps, weight, and notes. Toggle on the diet planner to track meals with calories, protein, carbs, and fat. Summary KPIs update automatically, and you can save your plan locally or export it as a CSV to share with a trainer or nutritionist. The One Rep Max Calculator estimates your 1RM using seven validated formulas (Epley, Brzycki, Lander, Lombardi, Mayhew, O'Conner, and Wathen) and provides a percentage chart for programming training loads.
Frequently Asked Questions
What health and fitness tools are available?
SmarterSources offers a BMI Calculator, Calorie Calculator, Macro Calculator, Protein Calculator, One Rep Max Calculator, Meal Planner, and Workout & Diet Planner. Calculate your body mass index, estimate daily calorie and protein needs, find your one-rep max, plan weekly meals, and build workout schedules with macro tracking.
Is my health data private?
Yes. Every tool runs entirely in your browser. We do not collect, store, or transmit any of your personal or health data. Tools that save data use your browser's localStorage, which stays on your device and is never sent to a server.
Can I export my workout or diet plan?
Yes. The Workout & Diet Planner lets you export your full plan as a CSV file that opens in Excel or Google Sheets. You can also import a previously exported CSV to restore your plan on any device.
Do these tools work on mobile?
Yes. All health and fitness tools are fully responsive and work on mobile browsers including Safari on iPhone and Chrome on Android. The layouts adjust automatically for smaller screens.