Health & Fitness Calculators
BMI, calories, macros, training and wellness.
Body Mass Index — weight-to-height ratio. Get category ranges and a quick health snapshot from height and weight.
Basal Metabolic Rate — calories burned at rest. Uses Mifflin-St Jeor for accurate resting calorie needs.
Total Daily Energy Expenditure. Combine BMR with activity level to plan cutting, bulking or maintenance.
Daily calorie needs from age, sex, weight, height, activity and goal (Mifflin-St Jeor).
Split calories into protein, carbs and fat. Balance protein, carbs and fats to match your training and goals.
Estimate body fat percentage from measurements (US Navy method).
Estimate fat-free body mass. Useful for tracking body composition and setting fitness goals.
Estimate ideal body weight from height. Free online tool with instant results, formulas and worked examples.
Daily recommended water intake. Personalize hydration goals by weight, climate and training load.
Daily protein target based on goal. Set daily protein for maintenance, muscle gain or fat loss.
Estimate delivery date from last menstrual period.
Estimate ovulation and fertile window. Estimate the fertile window based on cycle length and last period.
Calculate training heart rate zones. Find target zones for endurance, fat burn and interval training.
Estimate VO2 max from 1.5-mile run time. Gauge cardiovascular fitness from a simple 1.5-mile field test.
Running pace from distance and time. Free online tool with instant results, formulas and worked examples.
Estimate one-rep max from reps. Plan training percentages for strength programs from a submax set.
Estimate calories burned from steps. Convert daily steps into calories burned by weight and pace.
Best bedtimes for waking up refreshed. Plan bedtimes around 90-minute sleep cycles to feel rested.
Blood alcohol concentration estimate. Estimate impairment level from drinks, weight, sex and time.
Lifetime cost of smoking. See daily, monthly, yearly and lifetime spend to plan quitting.