Macro Calculator
Daily calories split into protein, carbohydrate, and fat grams — presets or custom percentages, with optional per-meal amounts.
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Health
Protein Calculator
Daily protein target from body weight and grams per kg, plus protein grams to kcal and kJ using standard label factors.
Protein CalculatorBMR & TDEE
Basal metabolic rate and total daily energy from age, sex, weight, height, and activity — Mifflin–St Jeor equation.
BMR & TDEE CalculatorHeart Rate Zones
Age and resting pulse to estimated max heart rate, heart-rate reserve, and training zones from moderate to maximum effort.
Heart Rate Zones CalculatorBody Fat Estimate
U.S. Navy body-fat estimate from waist, neck, and height measurements, with hip included for female estimates.
Body Fat Estimate CalculatorWeight Change Timeline
Current and goal weight with daily calorie deficit or surplus to estimate weekly pace and timeline.
Weight Change Timeline CalculatorNutritional Energy
Kilojoules and kilocalories (dietary Calories) with live two-way conversion.
Nutritional Energy ConverterIdeal Weight Range
Healthy weight band from height using BMI 18.5–24.9, in kilograms, pounds, and stones plus pounds.
Ideal Weight RangeWaist-to-Height Ratio
Waist and height in common units with WHtR and a simple population risk band readout.
Waist-to-Height RatioWater Intake
Daily fluid estimate from body weight and activity — millilitres, litres, and 250 ml glasses.
Water Intake CalculatorAlcohol Units
Drink volume and ABV to UK units, US standard drinks, or AU/NZ standard drinks, with session totals.
Alcohol Units CalculatorBody Indexes
Weight, height, and waist size in common units with live BMI and BRI from your measurements.
BMI & BRI CalculatorAbout these health tools
These calculators turn everyday measurements into numbers you can act on — energy needs, macro splits, training zones, and body-composition estimates. They run in your browser; most need only height, weight, age, or a tape measure. Metric and imperial fields stay in sync so you can enter whichever units you have to hand.
Health numbers are starting points, not diagnoses. BMI and waist-based indexes screen for risk; BMR and TDEE estimate intake; Navy-method body fat and weight timelines model trends from simplified assumptions. We label formulas on each page and link to longer guides where a topic deserves more context.
A sensible path: estimate BMR & TDEE, set macros or protein targets, then use the Weight Change Timeline if you are planning a deficit or surplus. Pair BMI & BRI with Body Fat Estimate when distribution matters as much as scale weight.