# FitScale

> FitScale is a free bilingual (English/German) fitness and nutrition
> calculator platform. It provides 13 science-based calculators for
> BMI, calories, protein, body fat, creatine, one-rep max, and more,
> alongside nutrition guides, recipes, and evidence-based blog content.
> Built for athletes, bodybuilders, and health-conscious individuals.
> No registration required. Ad-free.

## Calculators

- [BMI Calculator](https://fitscale.eu/en/tools/bmi-calculator/): Calculate Body Mass Index using WHO classification thresholds (underweight, normal, overweight, obese).
- [Calorie Calculator](https://fitscale.eu/en/tools/calorie-calculator/): Estimate Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula with activity level multipliers.
- [Protein Calculator](https://fitscale.eu/en/tools/protein-calculator/): Determine daily protein intake needs by goal (muscle gain, fat loss, maintenance) and body weight.
- [Body Fat Calculator](https://fitscale.eu/en/tools/body-fat-calculator/): Estimate body fat percentage using multiple validated methods.
- [1RM Calculator](https://fitscale.eu/en/tools/orm-calculator/): Calculate one-rep max from submaximal lifts using Epley, Brzycki, and other established formulas.
- [Creatine Calculator](https://fitscale.eu/en/tools/creatine-calculator/): Personalized creatine monohydrate dosing with and without loading phase.
- [Weight Loss Calculator](https://fitscale.eu/en/tools/weight-loss-calculator/): Project weight loss timelines based on caloric deficit, body weight, and activity level.
- [Strength Standards](https://fitscale.eu/en/tools/strength-standards/): Compare lifts against population strength benchmarks by gender and body weight.
- [WHR Calculator](https://fitscale.eu/en/tools/whr-calculator/): Calculate Waist-to-Hip Ratio and assess cardiovascular risk.
- [WtHR Calculator](https://fitscale.eu/en/tools/wthr-calculator/): Calculate Waist-to-Height Ratio as a body composition health indicator.
- [Multi-Rep Calculator](https://fitscale.eu/en/tools/multi-rep-calculator/): Estimate reps-to-failure at a given percentage of 1RM.
- [Food Converter](https://fitscale.eu/en/tools/food-converter/): Convert raw food weight to cooked weight with calorie and macro adjustments.
- [Food List](https://fitscale.eu/en/tools/food-list/): Nutritional data reference for common foods including calories, protein, carbs, and fat per 100g.

## Guides

- [Understanding Macronutrients](https://fitscale.eu/en/guides/ernaehrung/makronaehrstoffe/): Protein, carbohydrates, and fat explained with goal-specific distribution recommendations.
- [Micronutrients for Athletes](https://fitscale.eu/en/guides/ernaehrung/mikronaehrstoffe/): Vitamins and minerals relevant to athletic performance and recovery.
- [Meal Prep for Beginners](https://fitscale.eu/en/guides/ernaehrung/meal-prep/): Easy healthy meal planning strategies for fitness goals.
- [10 Nutrition Myths Debunked](https://fitscale.eu/en/guides/ernaehrung/ernaehrungsmythen/): Evidence-based fact-checks on persistent nutrition misconceptions.
- [Calorie Counting Guide](https://fitscale.eu/en/guides/ernaehrung/kalorienzaehlen/): How to track calories effectively for weight management.
- [Sport and Weight Loss](https://fitscale.eu/en/guides/abnehmen/sport-und-abnehmen/): Scientific overview of fat loss through exercise.
- [Cardio vs. Strength Training](https://fitscale.eu/en/guides/abnehmen/cardio-vs-krafttraining/): Comparison of cardio and strength training for fat loss and body composition.
- [Weight Loss Myths](https://fitscale.eu/en/guides/abnehmen/abnehm-mythen/): Common misconceptions about weight loss examined against the evidence.
- [Training Guides](https://fitscale.eu/en/guides/training/): Evidence-based training principles for strength and fitness.
- [Supplement Guide](https://fitscale.eu/en/guides/supplemente/): Evidence-based overview of common supplements with dosage and efficacy ratings.

## Blog

- [Creatine Ultimate Guide 2026](https://fitscale.eu/en/blog/kreatin-guide-2026/): Effects, optimal dosage (5g/day), timing, and new 2025/2026 research on creatine monohydrate.
- [Meal Prep for Beginners](https://fitscale.eu/en/blog/meal-prep-einsteiger/): Step-by-step guide to starting meal prep for fitness and nutrition goals.
- [Progressive Overload](https://fitscale.eu/en/blog/progressive-overload/): Methods, common mistakes, and practical progression protocols for strength training.

## Recipes

- [High-Protein Recipe Collection](https://fitscale.eu/en/rezepte/): 20+ fitness-focused recipes with full macronutrient breakdowns (protein, carbs, fat, calories).

## Legal

- [Legal Notice / Imprint](https://fitscale.eu/en/impressum/): Site owner, contact information, and regulatory details.
- [Privacy Policy](https://fitscale.eu/en/datenschutz/): Data protection and privacy information.

## Optional

- [Sitemap](https://fitscale.eu/sitemap.xml): Full URL index of all pages including German-language equivalents (/de/).