Free, friendly health calculators
BMI calculator
Find your body mass index and what it means.
BMR calculator
Calories your body burns at rest.
TDEE calculator
Total daily energy expenditure with activity.
Macro calculator
Protein, carbs and fat targets for your goal.
Calorie deficit calculator
Estimate the daily calorie target needed to lose weight at a given deficit, based on the Mifflin-St Jeor TDEE.
Daily calorie intake calculator
Estimate the daily calorie target that matches your goal — losing, maintaining or gaining weight — using TDEE.
Maintenance calorie calculator
Estimate the daily calories your body needs to maintain your current weight, including activity.
Protein calculator
Estimate a daily protein target in grams based on body weight and your goal (lose, maintain, gain).
Weight loss calculator
Estimate how many weeks it will take to reach your goal weight at a given daily calorie deficit.
Calories burned calculator
Estimate the calories burned during common activities using your body weight, duration and a standard MET value. Useful as a sanity check — not a precise measurement.
Walking calorie calculator
Estimate calories burned walking based on body weight, walking time and pace. Speed is converted to a standard MET value.
Running calorie calculator
Estimate calories burned running based on body weight, running time and pace. Pace is mapped to a standard MET value.
Steps to calories calculator
Estimate calories burned from daily steps using a simple per-step value scaled by body weight.
Water intake calculator
Estimate a sensible daily fluid target using body weight, activity level and whether you're in a hot climate. Drinks, soups and water-rich foods all count.
Goal weight calculator
Estimate how many weeks it will take to reach a goal weight at a chosen weekly rate of change. Use a moderate rate (around 0.5 kg/week) for sustainable progress.
Body fat percentage calculator
Estimate body fat percentage using the US Navy tape method. It needs only a tape measure but is approximate — expect a few percentage points of variance.
Lean body mass calculator
Estimate lean body mass and fat mass from body weight and body fat percentage. Useful for setting protein targets and tracking body-composition changes.