Free health & fitness calculators

Calculate your Body Mass Index, a quick weight-to-height ratio used to screen for weight categories.

Find your Basal Metabolic Rate using the Mifflin-St Jeor equation, calories burned at complete rest.

Total Daily Energy Expenditure: your BMR scaled to your actual activity level. Use this as your calorie baseline.

Set a goal-based daily calorie target: maintenance, deficit for fat loss, or surplus for muscle gain.

Estimate body fat percentage using the U.S. Navy circumference method, no calipers needed.

Break your daily calorie goal into protein, carbohydrate, and fat grams based on proven macro splits.

See the healthy weight range for your height using Devine's formula and BMI-based bounds.

Estimate calories burned during common exercises using MET (Metabolic Equivalent of Task) values.

Find your fat-burn and cardio training zones using the Karvonen heart-rate reserve formula.

Estimate your one-rep max from a submaximal lift using the Epley formula, useful for programming strength work.

Get a personalised daily hydration target based on body weight and exercise duration.

Work backwards from your wake-up time to find the best bedtimes aligned with 90-minute sleep cycles.

Calculate a safe daily calorie deficit for steady, sustainable weight loss without going too low.