25 available tools
Health and Fitness Calculators
Calculate body composition, energy and nutrition, running, cardio, and strength references with transparent formulas.
Tools in this hub provide general estimates and do not replace individual medical, nutrition, or training advice.
Available tools
Anthropometry and body composition
Nutrition and energy
Running and cardio
Strength and training
BMI Calculator
Calculate body mass index from weight and height in metric or imperial units.
Body Fat Calculator
Estimate body fat percentage with the U.S. Navy method and see estimated fat and lean mass.
Ideal Weight Calculator
Compare Devine, Robinson, Miller, and Hamwi estimates without treating one value as a perfect weight.
Lean Body Mass Calculator
Compare lean body mass estimates using the Boer, James, and Hume equations.
Waist-to-Height Ratio Calculator
Calculate waist-to-height ratio from measurements expressed in the same unit.
Waist-to-Hip Ratio Calculator
Calculate waist-to-hip ratio and view a general, non-diagnostic reference.
BMR Calculator
Estimate basal metabolic rate with Mifflin-St Jeor using age, weight, and height.
TDEE Calculator
Estimate BMR and total daily energy expenditure from a general activity level.
Calorie Deficit Calculator
Calculate an estimated calorie target from TDEE and a daily or percentage deficit.
Calorie Surplus Calculator
Calculate an estimated calorie target from maintenance and a configurable surplus.
Macro Calculator
Split calories among protein, carbohydrates, and fat and compare calories, grams, and percentages.
Daily Protein Calculator
Get a general protein range based on body weight and activity context.
Calories Burned Calculator
Estimate activity calories from weight, duration, and a known or custom MET value.
Daily Water Intake Calculator
Calculate a configurable daily water estimate based on weight, activity, and climate.
Weight Loss Rate Calculator
Compare starting weight, target weight, and timeline to estimate weekly change.
Weight Gain Calculator
Estimate the weekly rate needed to move from current to target weight over a chosen timeline.
Steps and Distance Calculator
Convert steps to distance or distance to steps using a known or estimated stride length.
Running Pace Calculator
Solve time, distance, or pace from two values and get pace and speed in kilometers or miles.
Heart Rate Zones Calculator
Estimate five zones using maximum-heart-rate percentages or the Karvonen heart-rate-reserve method.
Running Split Calculator
Generate even splits for a target distance and finish time using configurable intervals.
Race Time Predictor
Estimate performance at another distance with the Riegel model and compare predicted pace.
One Rep Max Calculator
Estimate one-rep max with Epley, Brzycki, and Lombardi and view a percentage table.
Barbell Plate Calculator
Calculate symmetrical plates per side and the nearest reachable barbell weight.
Training Volume Calculator
Add sets, repetitions, and load across exercises to calculate per-row and total volume load.
Showing 1–24 of 25 tools
Anthropometry and body composition
Compare BMI, body fat, lean mass, reference-weight equations, and waist ratios. These estimates describe mathematical relationships and do not provide diagnoses.
Nutrition, running, and training
Estimate BMR, TDEE, macro distribution, activity, hydration, running pace, heart-rate zones, and strength metrics. Each tool explains its method and keeps entered data only in the browser session.
Frequently asked questions
Do these calculators replace professional assessment?
No. They provide educational references from formulas and entered data; they do not diagnose or prescribe.
Are my weight or measurements stored?
No. Calculations run locally and body data is not stored by default.
Can I use metric and imperial units?
Tools where units matter accept them directly or display equivalent conversions.