Health & Fitness calculators

Calculate adult BMI from metric or imperial measurements, see CDC-style categories, healthy weight range, and target BMI weight.

Calculate running pace, speed, finish time, and split time from distance and duration.

Estimate daily maintenance calories from age, sex, height, weight, and activity using BMR and TDEE.

Estimate basal metabolic rate using the Mifflin-St Jeor equation with clear formula substitution.

Estimate total daily energy expenditure from BMR and activity level with maintenance and goal calorie targets.

Split daily calories into protein, fat, and carbohydrate targets by goal and body weight.

Estimate adult ideal body weight using common height-based formulas and show a practical range.

Estimate body fat percentage using the U.S. Navy circumference method with measurement validation.

Calculate waist-to-hip ratio from waist and hip measurements with simple interpretation.

Calculate lean body mass from body weight and body fat percentage with fat mass breakdown.

Estimate daily protein grams from body weight and goal, with calories from protein.

Estimate daily water intake from body weight, activity minutes, and climate adjustment.

Estimate pregnancy due date from last menstrual period and cycle length using the standard 280-day method.

Estimate ovulation date and fertile window from last period, cycle length, and luteal phase.

Estimate training heart-rate zones from age and optional resting heart rate using max HR or Karvonen method.

Estimate one-rep max from weight and reps using Epley and Brzycki strength formulas.

Estimate VO2 max from Cooper 12-minute distance with pace and fitness interpretation.