Health & Fitness Calculators

Body Mass Index with WHO health categories.

Basal Metabolic Rate using Mifflin-St Jeor formula.

Body fat percentage via the U.S. Navy method.

Ideal weight ranges for your height and frame.

Daily calories needed to maintain, lose or gain weight.

Recommended daily water intake for your body weight.

Optimal daily protein for your goals and activity.

Macronutrient split (carbs / protein / fat) for your calories.

Estimate ovulation day, fertile window and next period.

Estimate your due date and current pregnancy week.

Predict your next six periods from your last cycle.

WHR with health-risk band by gender.

LBM via the Boer formula.

Training zones from your max heart rate.

Estimate 1RM from a training set via Epley and Brzycki.

BSA via the Mosteller formula.

Estimate your Total Daily Energy Expenditure using activity multipliers.

Calculate your daily calorie deficit and estimated weeks to reach a weight-loss goal.

Calculate your daily calorie surplus and estimated weeks to reach a weight-gain goal.

Convert a target carb percentage of your daily calories into grams.

Convert a target fat percentage of your daily calories into grams.

Estimate recommended daily fiber intake based on your calorie intake.

Estimate your maximum heart rate using the Tanaka formula.

Calculate all 5 heart rate training zones from your maximum heart rate.

Categorize your resting heart rate against standard AHA ranges.

Categorize your blood pressure reading using official AHA categories.

Calculate your running or walking pace and speed from time and distance.

Convert your step count into a walking distance estimate.

Estimate the number of steps needed to cover a given distance.

Find optimal bedtimes or wake times based on 90-minute sleep cycles.

Track your cumulative sleep debt over multiple days.

Calculate your current pregnancy week from your last menstrual period.

Estimate your conception date and due date from your last period.

Determine your body frame size from wrist circumference and height.

Calculate your waist-to-height ratio and compare to the healthy threshold.

Find your healthy weight range based on the standard BMI range.

Estimate the time needed to reach your goal weight using a calorie deficit.

Estimate the time needed to reach your goal weight using a calorie surplus.

Estimate calories burned for any activity using its MET value.

Estimate calories burned while walking.

Estimate calories burned while running.

Estimate calories burned while cycling.

Estimate calories burned while swimming.

Calculate total resistance-training volume from sets, reps, and weight.

Calculate training load using the session-RPE method.

Get a general recovery-time guideline based on your training load.

Split your daily protein target evenly across meals.

Track cumulative caffeine intake against the FDA-cited 400mg/day safe limit.