All Calculators
Science-backed health and nutrition calculators. Pick a tool, get your numbers.
Macro Calculator
Calculate your optimal protein, carbs, and fat targets based on your TDEE and goal.
TDEE Calculator
Find your Total Daily Energy Expenditure — the calories your body burns across the entire day.
Calorie Deficit Calculator
Set your daily calorie deficit and get an estimated timeline to reach your goal weight.
Protein Calculator
Get your daily protein target based on your bodyweight, goal, and activity level.
BMI Calculator
Calculate your Body Mass Index with category classification and a visual gauge.
BMR Calculator
Calculate your Basal Metabolic Rate — calories your body burns at complete rest.
Body Fat Calculator
Estimate your body fat percentage with the US Navy tape-measure method. No equipment needed.
Ideal Weight Calculator
Find your healthy goal weight range using four science-backed formulas by height and sex.
Lean Body Mass Calculator
Calculate your LBM and get a precise Katch-McArdle BMR. Two methods: with or without body fat %.
Calorie Burn Calculator
Calculate calories burned for 30+ exercises using MET values from Ainsworth et al. 2011.
Water Intake Calculator
Get a personalized hydration target based on weight, activity, climate, and exercise.
One Rep Max Calculator
Estimate your 1RM for any lift using 6 validated formulas. Get full training zone breakdown.
Heart Rate Zone Calculator
Calculate your 5 training zones using the Karvonen formula. Optimize fat burn and VO₂ max.
Steps to Calorie Calculator
Convert your daily step count to calories burned. Find out how many steps equal 500 calories.
Waist-to-Hip Ratio Calculator
Calculate your WHR and assess body shape and cardiovascular health risk using WHO standards.
Fiber Intake Calculator
Get your personalized daily fiber target with soluble/insoluble split and top food sources.
Vitamin D Calculator
Calculate your recommended vitamin D intake based on age, sun exposure, and skin tone.
Sleep Calculator
Find the best bedtime or wake-up time based on 90-minute sleep cycles. Wake refreshed.
Age Calculator
Calculate your exact age in years, months, days, and hours. Find days until your birthday.
Pregnancy Weight Gain Calculator
IOM 2009 recommended weight gain by pre-pregnancy BMI with trimester-by-trimester targets.
BAC Calculator
Estimate blood alcohol content using the Widmark formula. Calculate time to reach zero BAC.