Health & Fitness
Category
Health & Fitness Calculators
Track planning numbers for fitness and wellness with published educational formulas. BMI, BMR, TDEE, macros, body-fat estimates, water intake, pregnancy due-date helpers, one-rep max, sleep debt, caffeine cutoffs, and protein-per-dollar tools live here. Results are starting points for conversation with a clinician or coach — not diagnoses, prescriptions, or training plans. Read the interpretation tips on each page before treating a single number as a goal.
50 tools in this category — each page includes how-to steps, a worked example, formula notes, and FAQs.
- People screening BMI or calorie needs before a clinic visit
- Lifters estimating one-rep max for programming
- Anyone planning water or macro targets as rough guides
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Popular in Health & Fitness
- BMI CalculatorFree BMI calculator from height and weight with category guidance — educational screening only.
- BMR CalculatorBasal Metabolic Rate using the Mifflin–St Jeor equation.
- Water Intake CalculatorEstimate daily water needs from body weight and activity minutes.
- One-Rep Max CalculatorEstimate 1RM from weight lifted and reps (Epley or Brzycki).
- Macros by GoalProtein, fat, and carbs from TDEE and lose / maintain / gain goal.
- Sleep Debt CalculatorMeasure sleep debt from needed nightly hours versus a list of actual hours, plus a rough recovery-nights estimate.
- Caffeine Sleep Cutoff CalculatorEstimate the latest coffee time before bed from bedtime and caffeine half-life sensitivity (half-lives until “clear”).
- Protein per Dollar CalculatorCompare protein value: dollars per gram and grams per dollar from package protein grams and price.
All Health & Fitness tools
Showing 50 of 50
- BMI CalculatorFree BMI calculator from height and weight with category guidance — educational screening only.
- BMR CalculatorBasal Metabolic Rate using the Mifflin–St Jeor equation.
- Calorie / TDEE CalculatorTotal Daily Energy Expenditure from BMR and activity level.
- Body Fat (U.S. Navy)Estimate body fat percentage using the U.S. Navy circumference method.
- Ideal Weight CalculatorRobinson formula ideal body weight estimate from height and sex.
- Pregnancy Due DateEstimate due date from last menstrual period (Naegele’s rule, +280 days).
- Macro CalculatorSplit daily calories into protein, carbs, and fat grams.
- Running Pace CalculatorConvert distance and time into pace per km/mile and estimated speed.
- Water Intake CalculatorEstimate daily water needs from body weight and activity minutes.
- Pregnancy Weight Gain EstimateIOM-style total pregnancy weight-gain ranges by pre-pregnancy BMI category.
- Waist–Hip RatioWaist-to-hip ratio with a simple risk band hint.
- Steps to Miles & CaloriesConvert step count to distance and estimate calories burned.
- Heart Rate Zones CalculatorKarvonen-style training zones from age and resting heart rate.
- Sleep Cycle CalculatorSuggested bedtimes based on 90-minute sleep cycles before a wake time.
- Protein Need CalculatorEstimate daily protein grams from body weight and goal.
- Body Surface Area (Mosteller)Estimate BSA using the Mosteller formula.
- Pregnancy Week TrackerEstimate current pregnancy week, day, and trimester from LMP.
- Ideal Body Weight (Multiple Formulas)Compare Robinson, Devine, and Miller ideal body weight estimates.
- Calories Burned (MET)Estimate calories burned from MET value, weight, and duration.
- Pace ↔ Speed ConverterConvert running/walking pace (min/km or min/mi) to speed.
- BAC Rough Estimate (Widmark)Very rough blood-alcohol estimate. NOT legal advice — never drink and drive.
- Target Heart Rate CalculatorSimple % of max heart-rate training targets from age.
- One-Rep Max CalculatorEstimate 1RM from weight lifted and reps (Epley or Brzycki).
- VO₂ Max EstimateRough VO₂ max from Cooper 12-min run distance (educational).
- Macros by GoalProtein, fat, and carbs from TDEE and lose / maintain / gain goal.
- Pregnancy Weight by WeekIOM-style cumulative weight range by week and pre-pregnancy BMI category.
- Blood Pressure CategoryGeneral ACC/AHA-style category labels from systolic and diastolic readings.
- Intermittent Fasting WindowEating and fasting window lengths for common IF schedules.
- Body Recomp CaloriesMild deficit calories for body recomposition from TDEE.
- Running Cadence EstimatorSteps per minute from pace and estimated step length.
- Ovulation CalculatorEstimate fertile window, ovulation day, and next period from LMP and cycle length (educational).
- Macro CalculatorSplit daily calories into protein, carb, and fat grams using percentages or presets.
- Running Pace & Finish TimeConvert distance + time into pace, or distance + pace into predicted finish time.
- Caffeine Half-Life EstimatorRough remaining caffeine after a dose using a simple half-life model (default 5 hours).
- Dog Age CalculatorConvert dog years ↔ human years with a modern weighted method.
- Cat Age CalculatorEstimate cat ↔ human age using a common weighted life-stage model.
- Calorie Deficit CalculatorEstimate weekly and monthly weight-change pace from TDEE minus intake (educational, not medical advice).
- Lean Body Mass CalculatorSplit total weight into lean body mass and fat mass from body-fat percent.
- Child BMI CalculatorCompute BMI from child height and weight with an educational note — not a clinical diagnosis or percentile chart.
- Cigarette Cost CalculatorEstimate money and packs spent from pack price, packs per day, and years — educational motivation tool.
- Pregnancy Conception WindowEducational estimate of conception window from due date or LMP (not a fertility diagnosis).
- Sleep Debt CalculatorMeasure sleep debt from needed nightly hours versus a list of actual hours, plus a rough recovery-nights estimate.
- Caffeine Sleep Cutoff CalculatorEstimate the latest coffee time before bed from bedtime and caffeine half-life sensitivity (half-lives until “clear”).
- Jet Lag PlannerRough days to adjust and daily shift hours after crossing time zones east or west, with simple light-timing tips.
- Protein per Dollar CalculatorCompare protein value: dollars per gram and grams per dollar from package protein grams and price.
- Standard Drink CalculatorConvert beverage ABV and volume (fl oz) into US standard drinks (0.6 fl oz pure alcohol).
- Sobriety CalculatorCount sober days, weeks, months, and years from a start date — for personal tracking milestones.
- kJ ↔ Calories ConverterConvert between kilojoules (kJ) and food calories (kcal) using the standard 4.184 factor.
- Walking Pace CalculatorTurn a walking distance and time into pace per mile, mph, and estimated 5K time.
- Walk a Mile TimeConvert walking speed (mph) into the time it takes to walk one mile — and km/h.
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Looking for walkthroughs? See our guides on compound interest, EMI, mortgage, BMI, and percentage / tip / tax — or browse all calculators.