Categories · 21 tools
Health & Fitness Calculators
BMI, calories, macros and body metrics.
BMI
Calculate your BMI (Body Mass Index), see the WHO classification and the healthy weight range for your height. Switch between metric (kg/cm) and imperial (lb/in).
CalculateBMR
Calculate your BMR (basal metabolic rate) with the Mifflin-St Jeor equation — the calories your body burns at rest — and see your daily burn at each activity level.
CalculateTDEE
Calculate your TDEE (total daily energy expenditure) from your BMR and activity level, and get the daily calorie target to lose, maintain or gain weight.
CalculateSleep
Find the best time to go to bed for your wake-up time. Works backwards in 90-minute sleep cycles so your alarm lands between cycles, not in the middle of deep sleep.
CalculateCalorie Deficit
Find the daily calories to lose weight at the rate you choose. The calculator works out your maintenance (TDEE) and the deficit for 0.25 to 1 kg a week.
CalculateMacros
Split your daily calories into carbs, protein and fat. Enter your calories and the ratio you want to see how many grams of each macro to eat per day.
Calculate1RM
Estimate your one-rep max (1RM) from a weight and the reps you did, using the Epley formula — plus the training loads at each percentage of your 1RM.
CalculateIdeal Weight
Find your ideal weight range for your height: the healthy band based on BMI (18.5–24.9) and the ideal weight from the Devine formula. Switch between kg and lb.
CalculateBody Fat
Estimate your body fat percentage from height, weight, age and sex using the Deurenberg formula, and see your fat mass and lean mass.
CalculateWater Intake
Estimate how much water to drink a day from your body weight and exercise, shown in liters, fluid ounces, cups and glasses.
CalculateCalories Burned
Estimate the calories you burn in a workout with the MET method, from the activity, your body weight and how long you exercise.
CalculateTarget Heart Rate
Find your maximum heart rate and training zones with the Karvonen method, from your age and resting heart rate.
CalculateDaily Protein
Estimate how much protein to eat per day from your body weight and goal, in grams, with a per-meal target and the full range by goal.
CalculateFood Calories
Calculate the calories in a food from its grams of carbs, protein, fat and alcohol, using the Atwater factors (4, 4, 9 and 7 kcal per gram).
CalculateWaist Circumference
Check the health risk linked to your waist size using the WHO thresholds for men and women. A simple marker of abdominal fat.
CalculateWaist-to-Hip
Calculate your waist-to-hip ratio (WHR) and see the health risk category from the WHO thresholds for men and women.
CalculateChild BMI
Calculate a child or teen’s BMI from height and weight. For ages 2-19, BMI is read against age-and-sex percentile growth charts, not adult categories.
CalculateBMI for Seniors
Calculate BMI for older adults and read it against the higher healthy range (about 23-30) recommended for people aged 65 and over.
CalculateLean Body Mass
Estimate your lean body mass — everything that is not fat — from height, weight and sex using the Boer formula, plus your fat mass.
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