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.
Body Measurement Tracker
Make a free printable measurement chart for weight, waist, hips, chest, arms, thighs and more.
Biological Age Calculator
Estimate your biological age from the fitness and habit numbers your watch already tracks.
Metabolic Age Calculator
Estimate your metabolic age from your body composition and see if your metabolism is younger than your real age.
Protein Intake Calculator
Calculate exactly how many grams of protein you need each day based on your body weight, activity level and goal.
FFMI Calculator
Measure your muscularity with the fat-free mass index - and see how close you are to your natural muscle-building ceiling.
Army Body Fat Calculator
Estimate Army body fat percentage from tape measurements and compare your result with age and sex standards.
Body Shape Calculator
Enter your bust, waist and hip measurements to discover your body shape and get tailored styling guidance.
Online Heart Rate Monitor
Measure your heart rate with your camera in 45 seconds, with an HRV and stress estimate for your age.
Max Heart Rate Calculator
Estimate your maximum heart rate by age and sex, and get your five personalised training zones.
Body Recomposition Calculator
Get the daily calories and macros to lose fat and build muscle at the same time - body recomposition made simple.
REM Sleep Calculator
Estimate how much REM sleep you get from your sleep duration, bedtime and wake time.
Sleep Debt Calculator
Add your hours slept over the past week to see your accumulated sleep debt and how to recover.
Body Type Quiz
Answer a few quick questions to discover your dominant body type - ectomorph, mesomorph or endomorph.
Target Heart Rate Calculator
Find your personalised target heart rate zones using the Karvonen formula with your age and resting heart rate.
Waist-to-Hip Ratio Calculator
Get your waist-to-hip ratio and health-risk category from your waist and hip measurements.
Body Roundness Index Calculator
Estimate your body roundness and visceral fat from your waist and height - a modern alternative to BMI.
REE Calculator
Estimate the calories you burn at rest (REE/RMR) and your total daily energy needs.
Katch-McArdle Calculator
Estimate your BMR and daily calories from your lean body mass using the Katch-McArdle formula.
Fat-Burning Heart Rate Calculator
Find the heart-rate zone where you burn the highest proportion of fat, based on your age.
Yoga Calories Burned Calculator
Estimate the calories you burn in a yoga session based on your weight, style and duration.
Elliptical Calories Burned Calculator
Estimate how many calories you burn on the elliptical based on your weight, intensity and time.
Caffeine Half-Life Calculator
See how much caffeine is left in your system over time and when to stop drinking coffee for better sleep.
Steps to Miles Calculator
Convert steps to miles and kilometers using your height or a custom step length.
Steps to Kilometers Calculator
Convert steps to kilometers and miles using your height or a custom step length.
Creatine Water Intake Calculator
Plan a practical daily hydration range while using creatine, with workout, climate and sweat adjustments.
Creatine Dosage Calculator
Estimate a standard creatine maintenance dose and optional loading-phase schedule from body weight.
Rucking Calorie Calculator
Estimate calories burned while rucking and compare the result with normal walking.
Fiber Intake Calculator
Find your daily fiber target and the gap between your current intake and recommended range.
StairMaster Calorie Calculator
Estimate calories burned on the StairMaster or stair climber from weight, duration and intensity.
Rowing Calorie Calculator
Estimate rowing-machine calories from average watts or a simple effort level.
Cooper Test Calculator
Estimate VO2 max from the distance you can run in 12 minutes.
Rockport Walk Test Calculator
Estimate VO2 max from a one-mile fast walk and finish heart rate.
Running VO2 Max Calculator
Estimate running VO2 max from a recent race or hard time-trial result.
Carb Cycling Calculator
Create high-, moderate- and low-carb macro targets from your body stats, activity and goal.
Body Fat Calculator
Estimate body fat percentage from a tape measure with the US Navy method, plus fat mass and lean mass.
TDEE Calculator
Calculate total daily energy expenditure and calorie targets for losing, maintaining or gaining weight.
GLP-1 Weight Loss Calculator
Apply the average semaglutide or tirzepatide trial result to your weight and see an illustrative month-by-month curve.
Body Visualizer
Watch your body change from today to your goal weight, front and side, with waist, hips and clothing size.
Walking Pad Calorie Calculator
Estimate calories, distance and steps from a walking pad or under-desk treadmill session.