Health and fitness tools
Everyday health and fitness numbers, grouped by goal, to help you plan meals and training and understand your own measurements. They are for general information only: they do not diagnose anything or replace advice from a doctor.
Weight & body
8 toolsFor body size and composition.
- BMI Calculator (WHO & Asian Cut-offs) Your BMI on WHO, Asian and Indian scales, with your healthy weight range.
- Ideal Body Weight Calculator Devine, Robinson, Miller and Hamwi side by side, with your healthy BMI weight range.
- Body Fat Calculator (Navy, Skinfold, BMI) Body-fat % four ways, with fat mass, lean mass and the healthy range for your age.
- Child & Teen BMI Percentile Calculator BMI-for-age percentile and weight status for ages 2–19, plotted on a CDC growth chart.
- FFMI Calculator (Fat-Free Mass Index) Fat-free mass index from your body-fat %, compared with adults of your age and sex.
- Waist-to-Hip Ratio Calculator Your waist-to-hip ratio and waist size against WHO and IDF cut-offs.
- Waist-to-Height Ratio & Body Roundness Index Is your waist less than half your height? Plus Body Roundness Index and ABSI.
- Child Adult Height Predictor How tall might your child be? A family target range and a growth-chart projection.
Calories & nutrition
11 toolsFor energy, food and drink.
- BMR Calculator (Mifflin-St Jeor, Harris-Benedict) Your basal metabolic rate from eight published equations, in kcal and kJ.
- Food Nutrition Facts Lookup Calories and 40 nutrients with % Daily Value for 13,500 USDA foods, searched on-device.
- Protein Intake Calculator How much protein you need a day and per meal, from the IOM, ICMR-NIN, ISSN and PROT-AGE.
- TDEE & Daily Calorie Calculator Calories a day to maintain, lose or gain weight — two methods, kcal or kJ.
- Calorie Deficit & Weight Loss Planner Daily calories to reach your goal weight, from the NIH body-weight model.
- Daily Water Intake Calculator Your daily water from EFSA and IOM reference intakes, plus exercise — and a glass counter.
Show all 11 Show fewer Calories & nutrition tools
- Macro Calculator (Protein, Carbs, Fat) Daily and per-meal grams of protein, carbs and fat for your calorie target.
- Recipe Nutrition Calculator Calories and nutrients of a whole recipe per serving and per 100 g, from USDA data.
- Nutrition Facts Label Generator FDA, FSSAI and EU nutrition labels with each regulation’s rounding — SVG, PNG and PDF. Pro tool
- Vitamin & Mineral RDA Calculator Your daily vitamin and mineral needs and upper limits, from NASEM, ICMR-NIN or EFSA.
- Intermittent Fasting Calculator & Timer Your eating window for 16:8, 5:2 and more, plus a fasting timer with history.
Workouts & training
14 toolsFor training and timing workouts.
- Countdown Timer Live days, hours, minutes and seconds until any date, in any time zone.
- Stopwatch Start, pause and record laps with split times — exact even in background tabs.
- Timer Presets or any duration, several at once, with an alarm that rings until you stop it.
- Heart Rate Zone Calculator (Karvonen) Your maximum heart rate and training zones in bpm, by Karvonen or % of max.
- One-Rep Max (1RM) Calculator Your estimated 1RM from a submaximal set, with training loads by percentage and rep max.
- Calories Burned Calculator (MET) Calories for any activity from published METs, and your week against the WHO guideline.
Show all 14 Show fewer Workouts & training tools
- Running Pace Calculator Pace, time or distance for any run, with splits, track laps and a printable pace band.
- Steps to Km/Miles & Calories Calculator Steps to distance and back, with walking time, calories and what research found on steps.
- Interval Timer Work and rest intervals, rounds and sets, with beeps, voice cues and a big colour display.
- Race Time Predictor Equivalent race times from one result, a marathon reality check and five training paces.
- VO2 Max Calculator (Fitness Tests) Your VO₂ max from five field tests, with METs and how it compares for your age and sex.
- Powerlifting Score Calculator (IPF GL, DOTS, Wilks) Compare lifters of any bodyweight with IPF GL points, DOTS, Wilks and Wilks2.
- Barbell Plate Calculator Plates per side for any target, with the plates you actually have.
- HIIT & Tabata Interval Timer Intervals, circuits, EMOM and AMRAP with beeps and voice cues — it works offline.
Periods & pregnancy
7 toolsFor cycles and pregnancy.
- Pregnancy Week Calculator & Timeline Weeks pregnant, trimester and every antenatal check — dated for you.
- Period Tracker & Calculator (Private) Track your cycle on your own device — predictions, cycle checks, no account, no upload.
- Ovulation & Fertile Window Calculator Your fertile window, ovulation day and test dates for the next six cycles.
- Pregnancy Due Date Calculator Your estimated due date, how far along you are and the key dates ahead.
- Conception Date Calculator Work back from a due date, birth date, last period or IVF transfer to the conception date.
- Pregnancy Weight Gain Calculator Your pregnancy weight gain against the IOM ranges for your BMI, tracked week by week.
- hCG Doubling Time Calculator Doubling time and 48-hour change from two or more beta-hCG blood results.
Sleep & wellbeing
8 toolsFor rest, habits and how you feel.
- Sleep Cycle Calculator (Bedtime & Wake-up) Bedtimes and wake-up times that fit whole sleep cycles, plus how much sleep you need.
- Smoking Cost & Pack-Year Calculator Cost, pack-years and screening check — plus a quit tracker, craving diary and pledge card.
- White, Pink & Brown Noise Generator Six colours of noise, mixable and shaped, with a sleep timer — made live in your browser.
- Breathing Exercise Timer (Box, 4-7-8, Coherent) Follow the circle: box, 4-7-8, coherent breathing or a cyclic sigh, with gentle cues.
- Blood Alcohol (BAC) Estimator Estimated BAC now, at its peak and back to zero — never a guide to whether you can drive.
- Life Expectancy Calculator (UN Life Tables) Average years ahead for your age, sex and country, from UN life tables.
- Caffeine Intake & Half-Life Calculator Today’s caffeine against EFSA and FDA guidance, and how much is left at bedtime.
- Alcohol Units & Standard Drinks Calculator UK units, standard drinks, grams and calories for any drink, and a weekly check.
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Good to know
- All 48 tools run in your browser: what you open or paste is not uploaded.
- 47 of 48 keep working without a connection once loaded.
- Calculator results and templates are starting points for planning, not medical or legal advice. Check the method and assumptions on each tool’s page.
- Nothing to install and no account. 47 of the 48 tools are free to use without a limit; the other one is a Pro tool, which can be tried free every day, and a pass that unlocks it lifts that daily limit.
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