Health calculators
Know your numbers. Set goals that fit.
31 calculators for calories, body composition, nutrition, running and strength. Enter your details once; every calculator uses them, and nothing you type leaves your browser.
What are you working on?
Pick a goal for a step-by-step path. Each step feeds the next.
Start here: the energy chain
Resting burn, daily burn, a calorie target, then macros. Enter your details once.
Calories burned at rest (kcal/day)
Calories burned per day incl. activity
Daily calorie target for your goal
Protein, carbs and fat in grams
Every calculator
Showing 31 of 31
Energy & calories
What you burn and what to eat.
Calories burned at rest (kcal/day)
TDEEPopular
Calories burned per day incl. activity
Calorie GoalPopular
Daily calorie target for your goal
MacrosPopular
Protein, carbs and fat in grams
Body composition
Size, shape and what your weight is made of.
BMIPopular
BMI, category and healthy weight range
Body Fat %Popular
Body fat %, fat mass and lean mass
Weight by formula and BMI healthy range
Ratio, risk category and healthy waist
Lean mass and FFMI
Army body fat % and standard
Nutrition
Daily targets beyond calories.
Daily protein range and per-meal target
Daily fluid in litres and glasses
Loading and daily doses
Pre-workout dose in mg
Daily fiber target
Daily carbs by training load
Running & cardio
Your fitness, how hard to go and how fast.
kcal for an activity, total and above resting
Max heart rate and 5 zones in bpm
Pace, time or distance + race predictions
VO2 max and fitness rating
Distance and calories from steps
VDOT, training paces and race times
Splits for your goal time
Strength
Your max, what to lift next and how you compare.
1 Rep MaxPopular
Estimated 1RM and percentage table
DOTS, Wilks and IPF GL points
Plates per side for a target weight
e1RM and the load for a target set
Training max and 5/3/1 weights
Warm-up ramp with plates
Sleep & recovery
How much you sleep, and when to go to bed.
Bed or wake times by sleep cycle
Weekly sleep shortfall
For general information only; not medical advice. Consult a qualified professional before making health decisions.