Fitness & Health
Estimate the body-composition, energy, and training numbers people search for — BMR and daily calorie needs, BMI and body-fat percentage, ideal weight, one-rep max, heart-rate zones — each from a named, cited formula with a worked example you can check. Health and fitness figures are estimates, not medical advice.
- Fitness & HealthLiveBMI CalculatorCalculate your body mass index (BMI) from your height and weight and see the standard weight category. BMI is a screening estimate, not a diagnosis.
- Fitness & HealthLiveBMR CalculatorEstimate your basal metabolic rate (BMR) — the calories you burn at rest — with the Mifflin-St Jeor equation from your sex, weight, height, and age.
- Fitness & HealthLiveTDEE CalculatorEstimate your TDEE — the calories you burn in a day — from your BMR and activity level. TDEE is your maintenance calories: eat that much to hold your weight.
- Fitness & HealthLiveCalorie Deficit CalculatorSee the weekly weight loss from a daily calorie deficit. Note: the 3,500-kcal-per-pound rule is a simplified estimate that overstates long-term loss.
- Fitness & HealthLiveMacro CalculatorSplit a daily calorie target into grams of protein, carbohydrate, and fat from a percentage ratio, using the standard 4/4/9 Atwater calorie factors.
- Fitness & HealthLiveProtein Intake CalculatorEstimate your daily protein in grams from your body weight and goal. Needs are a range — from the RDA of 0.8 g/kg to about 2.0 g/kg for athletes.
- Fitness & HealthLiveWater Intake CalculatorEstimate daily water intake from your body weight using the 30–35 mL/kg rule of thumb. A general guide — adjust for activity, climate, and health.
- Fitness & HealthLiveIdeal Weight CalculatorEstimate a reference body-weight range for your height using the Devine, Robinson, Miller, and Hamwi formulas. A guide, not a target — bodies vary.
- Fitness & HealthLiveOne Rep Max CalculatorEstimate your one-rep max from a weight lifted for several reps, using the Epley and Brzycki formulas. A training estimate — never test a true 1RM unspotted.
- Fitness & HealthLiveTarget Heart Rate CalculatorFind your target training heart rate with the Karvonen heart-rate-reserve method, plus max-HR estimates (220−age and the more accurate Tanaka formula).
- Fitness & HealthLiveRunning Pace CalculatorWork out your running pace from a time and distance. Enter the minutes you ran and the miles you covered to get your seconds-per-mile pace.
- Fitness & HealthLiveBody Fat Calculator (Navy Method)Estimate your body fat percentage with the U.S. Navy (Hodgdon-Beckett) tape-measure method from your waist, neck, height, and (for women) hip. An estimate, not a diagnosis.
- Fitness & HealthLiveLean Body Mass CalculatorEstimate your lean (fat-free) body mass from weight and height using the Boer, James, and Hume formulas. A body-composition estimate, not a clinical measurement.
- Fitness & HealthLiveWaist-to-Hip Ratio CalculatorCalculate your waist-to-hip ratio (WHR) and see where it falls against the World Health Organization risk bands. A screening estimate, not a diagnosis.
- Fitness & HealthLiveVO₂max CalculatorEstimate your VO₂max (aerobic fitness) from your maximum and resting heart rate using the Uth-Sørensen formula. A rough estimate validated on trained adults.
- Fitness & HealthLiveBody Surface Area CalculatorCalculate your body surface area (BSA) from height and weight using the Mosteller and Du Bois formulas. A reference figure used in clinical dosing — not medical advice.
- Fitness & HealthLiveCalories Burned CalculatorEstimate the calories burned in a workout from your activity, body weight, and duration using MET values from the Compendium of Physical Activities.
- Fitness & HealthLiveMax Heart Rate CalculatorEstimate your maximum heart rate from your age using the familiar 220 − age rule and the more accurate Tanaka formula. An estimate, not a measured maximum.
- Fitness & HealthLiveSteps to Miles CalculatorConvert your daily step count to miles and kilometres using your stride length. See how far 10,000 steps really is for your height.
- Fitness & HealthLiveKatch-McArdle BMR CalculatorEstimate your basal metabolic rate from your lean body mass using the Katch-McArdle equation — more accurate than weight-based formulas for lean, athletic builds.
- Fitness & HealthLiveSleep Cycle CalculatorFind the best bedtime to wake up refreshed by counting back whole 90-minute sleep cycles from your alarm, plus time to fall asleep.
- Fitness & HealthLiveSmoking Cost CalculatorAdd up how much smoking costs over a day, year, or any period from your daily cigarettes, pack size, and pack price.