Fitness & Health Calculators
23 free, evidence-based calculators to understand your body, plan your nutrition, and track your strength.
Body Composition
Understand your body metrics and set realistic health goals.
BMI Calculator
Check if your weight is healthy for your height using the BMI formula.
Body Fat Calculator
Estimate your body fat percentage with the US Navy method.
Ideal Weight Calculator
Find your ideal weight range using 4 medical formulas.
Body Shape Calculator
Determine your body shape from bust, waist, and hip measurements.
Waist-to-Hip Ratio
Calculate your waist-to-hip ratio and assess health risk with WHO guidelines.
Body Type Quiz
Discover your somatotype and get personalized training and nutrition advice.
Nutrition
Calculate the calories and macros you need to reach your goal.
TDEE Calculator
Calculate your Total Daily Energy Expenditure based on activity level.
Calorie Deficit Calculator
Find your target calories for safe, sustainable weight loss.
Macro Calculator
Get personalized protein, carbs, and fat targets for your goal.
Water Intake Calculator
Calculate your daily water intake based on weight, activity, and climate.
Protein Calculator
Calculate daily protein needs by sex, goal, and life stage.
Calories Burned Calculator
Estimate calories burned by activity using MET values and body weight.
Intermittent Fasting Calculator
Find your ideal fasting and eating windows based on protocol and goals.
Strength & Fitness
Measure your strength, track your progress, and set new goals.
1RM Calculator
Estimate your one-rep max from submaximal lifts.
Push-Up Test
Test your push-up level and compare to fitness standards.
Squat Standards
See how your squat compares to strength standards for your weight.
Pace Calculator
Calculate running pace, finish time, or distance with race splits.
Steps to Calories
Convert your daily steps into calories burned based on weight and pace.
Flexibility Test
Measure your sit-and-reach score and compare to flexibility standards by age.
Heart Rate Zones
Calculate your 5 training heart rate zones using the Karvonen formula.
VO2 Max Estimator
Estimate your VO2 max with the Cooper test or Rockport walk test and see your fitness level.
Recovery & Sleep
Optimize your rest and recovery for better performance.
Women's Health
Calculators designed for women's specific health and fitness needs.