Free Fitness & Health Calculators
Quick, accurate and free tools to understand your body. Calculate your protein needs, muscularity, body shape and heart-rate training zones — no sign-up required.
Protein Intake Calculator
Calculate exactly how many grams of protein you need each day based on your body weight, activity level and goal.
Open toolFFMI Calculator
Measure your muscularity with the fat-free mass index — and see how close you are to your natural muscle-building ceiling.
Open toolBody Shape Calculator
Enter your bust, waist and hip measurements to discover your body shape and get tailored styling guidance.
Open toolMax Heart Rate Calculator
Estimate your maximum heart rate by age and sex, and get your five personalised training zones.
Open toolBody Recomposition Calculator
Get the daily calories and macros to lose fat and build muscle at the same time — body recomposition made simple.
Open toolSleep Debt Calculator
Add your hours slept over the past week to see your accumulated sleep debt and how to recover.
Open toolBody Type Quiz
Answer a few quick questions to discover your dominant body type — ectomorph, mesomorph or endomorph.
Open toolTarget Heart Rate Calculator
Find your personalised target heart rate zones using the Karvonen formula with your age and resting heart rate.
Open toolMetabolic Age Calculator
Estimate your metabolic age from your body composition and see if your metabolism is younger than your real age.
Open toolWaist-to-Hip Ratio Calculator
Get your waist-to-hip ratio and health-risk category from your waist and hip measurements.
Open toolBody Roundness Index Calculator
Estimate your body roundness and visceral fat from your waist and height — a modern alternative to BMI.
Open toolREE Calculator
Estimate the calories you burn at rest (REE/RMR) and your total daily energy needs.
Open toolKatch-McArdle Calculator
Estimate your BMR and daily calories from your lean body mass using the Katch-McArdle formula.
Open toolFat-Burning Heart Rate Calculator
Find the heart-rate zone where you burn the highest proportion of fat, based on your age.
Open toolYoga Calories Burned Calculator
Estimate the calories you burn in a yoga session based on your weight, style and duration.
Open toolElliptical Calories Burned Calculator
Estimate how many calories you burn on the elliptical based on your weight, intensity and time.
Open toolCaffeine Half-Life Calculator
See how much caffeine is left in your system over time and when to stop drinking coffee for better sleep.
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