Fitness & Health Calculators
Body composition, nutrition, training and sports metrics, pregnancy and clinical scores.
This section holds the standard equations used in nutrition and body measurement — BMI, basal metabolic rate (Mifflin-St Jeor), daily energy needs, the US Navy body-fat method, ideal-weight formulas and pregnancy dating by Naegele's rule. Every page names the equation it uses and explains what it can and cannot tell you.
All of these are population-level estimates. Two people with the same inputs can have different real needs, and none of these figures is a diagnosis. Treat them as a starting point for a conversation with a doctor, dietitian or midwife, not as a substitute for one.
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Body Composition
Body Composition hub →- BMI CalculatorCalculate body mass index and see where you fall in the WHO weight categories.
- Body Fat CalculatorEstimate body fat percentage from tape measurements using the US Navy method.
- Army Body Fat CalculatorCheck body fat against US Army AR 600-9 standards for your age and sex.
- Lean Body Mass CalculatorEstimate lean body mass using the Boer, James and Hume formulas.
- Ideal Weight CalculatorCompare ideal body weight across the Robinson, Miller, Devine and Hamwi formulas.
- Healthy Weight CalculatorFind your healthy weight range for your height from the normal BMI band.
- Overweight CalculatorSee how far your weight sits above a healthy range and what it takes to return.
- Anorexic BMI CalculatorAssess BMI against underweight and anorexia severity thresholds.
- Body Type CalculatorIdentify your female body shape from bust, waist and hip measurements.
- Body Surface Area CalculatorCompute BSA using Du Bois, Mosteller, Haycock and other clinical formulas.
- Waist-to-Hip Ratio CalculatorCalculate waist-to-hip ratio and the cardiovascular risk band it falls in.
Body Composition & Weight
All 36 Body Composition & Weight calculators →- BMI For Adults CalculatorWork out bmi for adults instantly with clear inputs, formula shown and shareable results.
- Ponderal Index CalculatorWork out ponderal index instantly with clear inputs, formula shown and shareable results.
- Ideal Body Weight CalculatorWork out ideal body weight instantly with clear inputs, formula shown and shareable results.
- Adjusted Body Weight CalculatorWork out adjusted body weight instantly with clear inputs, formula shown and shareable results.
- Fat Free Mass Index CalculatorWork out fat free mass index instantly with clear inputs, formula shown and shareable results.
- Body Fat (Navy Method) CalculatorWork out body fat (navy method) instantly with clear inputs, formula shown and shareable results.
- Body Fat (Skinfold 3 Site) CalculatorWork out body fat (skinfold 3 site) instantly with clear inputs, formula shown and shareable results.
- Body Fat (Skinfold 7 Site) CalculatorWork out body fat (skinfold 7 site) instantly with clear inputs, formula shown and shareable results.
- Body Fat (YMCA Method) CalculatorWork out body fat (ymca method) instantly with clear inputs, formula shown and shareable results.
- Body Fat Distribution CalculatorWork out body fat distribution instantly with clear inputs, formula shown and shareable results.
- Waist Circumference Risk CalculatorWork out waist circumference risk instantly with clear inputs, formula shown and shareable results.
- Neck Circumference Risk CalculatorWork out neck circumference risk instantly with clear inputs, formula shown and shareable results.
Clinical & Medical
All 41 Clinical & Medical calculators →- GFR CalculatorEstimate glomerular filtration rate and CKD stage using CKD-EPI and MDRD.
- BMI Prime CalculatorCalculate BMI prime relative to the healthy range.
- Waist to Height Ratio CalculatorCalculate waist to height ratio and its health risk band.
- Body Shape CheckerIdentify body shape from measurements.
- Daily Calories Burned RestingEstimate calories burned at rest.
- Exercise Intensity CheckerCheck exercise intensity from effort.
- Talk Test CalculatorEstimate intensity using the talk test.
- Heart Rate Reserve CalculatorCalculate heart rate reserve zones.
- VO2 Max Estimate CalculatorEstimate VO2 max from a test.
- Fitness Age CalculatorEstimate your fitness age from VO2 max.
- Fatigue Rating ScaleRate perceived exertion and fatigue.
- Blood Pressure Category CheckerCheck blood pressure category.
Clinical & Medical Scores
All 183 Clinical & Medical Scores calculators →- Blood Pressure Category CalculatorWork out blood pressure category instantly with clear inputs, formula shown and shareable results.
- Blood Pressure Percentile For Children CalculatorWork out blood pressure percentile for children instantly with clear inputs, formula shown and shareable results.
- Cardiac Output CalculatorWork out cardiac output instantly with clear inputs, formula shown and shareable results.
- Stroke Volume CalculatorWork out stroke volume instantly with clear inputs, formula shown and shareable results.
- Ejection Fraction CalculatorWork out ejection fraction instantly with clear inputs, formula shown and shareable results.
- QT Interval Correction (QTc) CalculatorWork out qt interval correction (qtc) instantly with clear inputs, formula shown and shareable results.
- Heart Rate From ECG CalculatorWork out heart rate from ecg instantly with clear inputs, formula shown and shareable results.
- Framingham Risk Score CalculatorWork out framingham risk score instantly with clear inputs, formula shown and shareable results.
- ASCVD Risk CalculatorWork out ascvd risk instantly with clear inputs, formula shown and shareable results.
- QRISK Estimate CalculatorWork out qrisk estimate instantly with clear inputs, formula shown and shareable results.
- LDL (Friedewald) CalculatorWork out ldl (friedewald) instantly with clear inputs, formula shown and shareable results.
- Non HDL Cholesterol CalculatorWork out non hdl cholesterol instantly with clear inputs, formula shown and shareable results.
Energy, Nutrition & Diet
All 66 Energy, Nutrition & Diet calculators →- BMR (Mifflin St Jeor) CalculatorWork out bmr (mifflin st jeor) instantly with clear inputs, formula shown and shareable results.
- BMR (Harris Benedict) CalculatorWork out bmr (harris benedict) instantly with clear inputs, formula shown and shareable results.
- BMR (Katch McArdle) CalculatorWork out bmr (katch mcardle) instantly with clear inputs, formula shown and shareable results.
- Resting Metabolic Rate CalculatorWork out resting metabolic rate instantly with clear inputs, formula shown and shareable results.
- Calorie Needs By Activity Level CalculatorWork out calorie needs by activity level instantly with clear inputs, formula shown and shareable results.
- Protein Requirement CalculatorWork out protein requirement instantly with clear inputs, formula shown and shareable results.
- Carbohydrate Requirement CalculatorWork out carbohydrate requirement instantly with clear inputs, formula shown and shareable results.
- Fat Requirement CalculatorWork out fat requirement instantly with clear inputs, formula shown and shareable results.
- Fibre Requirement CalculatorWork out fibre requirement instantly with clear inputs, formula shown and shareable results.
- Sugar Limit CalculatorWork out sugar limit instantly with clear inputs, formula shown and shareable results.
- Sodium Limit CalculatorWork out sodium limit instantly with clear inputs, formula shown and shareable results.
- Cholesterol Intake CalculatorWork out cholesterol intake instantly with clear inputs, formula shown and shareable results.
Fitness & Training
All 150 Fitness & Training calculators →- Pace CalculatorSolve for pace, time or distance and get split times for common race distances.
- Calories Burned CalculatorCalculate calories burned by activity and duration using MET values.
- One Rep Max CalculatorEstimate your 1RM from a submaximal set and get a full percentage training table.
- Target Heart Rate CalculatorFind your training heart rate zones from max and resting heart rate.
- Steps to Flights of StairsConvert steps climbed to flights of stairs and effort.
- Standing Time CalculatorTrack daily standing time against sitting.
- Calorie Deficit CalculatorSet a daily calorie deficit for weight loss.
- Calorie Surplus CalculatorSet a calorie surplus for muscle gain.
- Weight Loss Timeline CalculatorEstimate how long weight loss takes at your pace.
- Weight Gain Timeline CalculatorEstimate time to reach a weight gain goal.
- Target Weight Date CalculatorFind the date you reach a target weight.
- Fat Loss vs Weight LossDistinguish fat loss from scale weight changes.
Fitness, Training & Sports Performance
All 87 Fitness, Training & Sports Performance calculators →- Calories Burned Running CalculatorWork out calories burned running instantly with clear inputs, formula shown and shareable results.
- Calories Burned Cycling CalculatorWork out calories burned cycling instantly with clear inputs, formula shown and shareable results.
- Calories Burned Swimming CalculatorWork out calories burned swimming instantly with clear inputs, formula shown and shareable results.
- Calories Burned Weight Lifting CalculatorWork out calories burned weight lifting instantly with clear inputs, formula shown and shareable results.
- Calories Burned By Exercise (MET) CalculatorWork out calories burned by exercise (met) instantly with clear inputs, formula shown and shareable results.
- Calories Burned Per Step CalculatorWork out calories burned per step instantly with clear inputs, formula shown and shareable results.
- Calories Burned Climbing Stairs CalculatorWork out calories burned climbing stairs instantly with clear inputs, formula shown and shareable results.
- Calories Burned Dancing CalculatorWork out calories burned dancing instantly with clear inputs, formula shown and shareable results.
- Calories Burned In Sports CalculatorWork out calories burned in sports instantly with clear inputs, formula shown and shareable results.
- Steps To Kilometres CalculatorWork out steps to kilometres instantly with clear inputs, formula shown and shareable results.
- Distance From Pedometer CalculatorWork out distance from pedometer instantly with clear inputs, formula shown and shareable results.
- Daily Activity Score CalculatorWork out daily activity score instantly with clear inputs, formula shown and shareable results.
Medical Scores
All 21 Medical Scores calculators →- Medication Dosage CalculatorConvert a prescribed dose per kilogram into a volume or tablet count.
- IV Flow Rate CalculatorCalculate intravenous infusion flow rate in millilitres per hour and drops per minute.
- Pediatric Dose CalculatorCalculate paediatric doses by weight and body surface area.
- Insulin Dose CalculatorCalculate mealtime insulin from a prescribed carbohydrate ratio and correction factor.
- A1c to Average Glucose CalculatorConvert HbA1c between percentage, mmol/mol and estimated average glucose.
- GFR/eGFR CalculatorEstimate glomerular filtration rate using the CKD-EPI creatinine equation.
- Child-Pugh / MELD Score CalculatorCalculate Child-Pugh class and MELD score for chronic liver disease severity.
- CHA2DS2-VASc / HAS-BLED CalculatorCalculate stroke and bleeding risk scores for atrial fibrillation.
- Wells Score / PERC Rule CalculatorCalculate Wells score and check PERC rule criteria for pulmonary embolism risk.
- CURB-65 / PSI CalculatorCalculate CURB-65 severity score for community acquired pneumonia.
- APACHE II / SOFA Score CalculatorCalculate SOFA organ dysfunction score and an APACHE II style severity total.
- Glasgow Coma Scale CalculatorCalculate the Glasgow Coma Scale total from eye, verbal and motor responses.
Nutrition & Diet
All 60 Nutrition & Diet calculators →- Calorie CalculatorFind your daily calorie needs for maintaining, losing or gaining weight.
- BMR CalculatorCalculate basal metabolic rate via Mifflin-St Jeor, Harris-Benedict or Katch-McArdle.
- TDEE CalculatorCalculate total daily energy expenditure from BMR and your activity level.
- Macro CalculatorSplit your calorie target into protein, carbohydrate and fat grams.
- Carbohydrate CalculatorWork out daily carbohydrate needs for your goal and training load.
- Protein CalculatorDetermine daily protein requirements from body weight, activity and goal.
- Fat Intake CalculatorCalculate recommended total and saturated fat intake for your calorie target.
- Water Intake CalculatorEstimate daily hydration needs from body weight, activity and climate.
- Weight Watcher Points CalculatorConvert nutrition label values into Weight Watchers-style points.
- BAC CalculatorEstimate blood alcohol content over time using the Widmark formula.
- Meal Calorie CalculatorTotal the calories in a meal from ingredients.
- Food Calorie CounterCount calories in a day from foods.
Pregnancy & Fertility
Pregnancy & Fertility hub →- Pregnancy CalculatorTrack pregnancy week by week with trimester dates and key milestones.
- Due Date CalculatorEstimate your due date from last period, conception date or ultrasound.
- Pregnancy Conception CalculatorWork backwards from a due date to the likely conception window.
- Conception CalculatorPredict your most fertile days and best conception window from your cycle.
- Ovulation CalculatorPredict ovulation and your fertile days across the next several cycles.
- Period CalculatorProject your next several periods and cycle phases from your history.
- Pregnancy Weight Gain CalculatorTrack pregnancy weight gain against IOM guidelines for your pre-pregnancy BMI.
Sports & Recreation
All 92 Sports & Recreation calculators →- Running Distance CalculatorCalculate the distance covered from pace and duration.
- Running Time CalculatorCalculate finish time from distance and pace.
- Marathon Pace CalculatorCalculate the pace needed for a target marathon finish time.
- Half Marathon Pace CalculatorCalculate the pace needed for a target half marathon finish time.
- 5K Pace CalculatorCalculate the pace needed for a target 5K finish time.
- 10K Pace CalculatorCalculate the pace needed for a target 10K finish time.
- Running Split CalculatorPlan race splits including a negative or positive split strategy.
- Running Interval CalculatorPlan an interval session and the total volume it produces.
- Race Predictor CalculatorPredict a race time at one distance from a result at another.
- Trail Running Pace CalculatorAdjust trail running pace for elevation gain and technical terrain.
- Walking Pace CalculatorCalculate walking pace, speed and the time a distance will take.
- Step Distance CalculatorCalculate the distance a step count represents from stride length.
Sports & Training
All 16 Sports & Training calculators →- Running Pace CalculatorConvert between running pace, speed and finish time for any distance.
- Race Time PredictorPredict a race time at a new distance from a recent result.
- VDOT/VO2max CalculatorEstimate VO2max and training paces from a recent race performance.
- Cycling Power Zone CalculatorCalculate cycling training power zones from functional threshold power.
- Cycling Speed CalculatorCalculate cycling speed from power output, weight and gradient.
- Triathlon Transition Time CalculatorTotal a triathlon time including transitions and find where time is lost.
- Powerlifting Wilks/IPF Points CalculatorCalculate bodyweight-adjusted powerlifting scores from a competition total.
- Volume Landmarks Calculator (MEV, MAV, MRV)Calculate weekly training volume landmarks for a muscle group.
- Muscle Gain Potential CalculatorEstimate realistic muscle gain rate and remaining natural potential.
- Body Recomposition CalculatorPlan simultaneous fat loss and muscle gain with calorie and protein targets.
- Creatine Loading CalculatorCalculate creatine loading and maintenance doses by body weight.
- Caffeine Half-Life CalculatorTrack caffeine clearance and the amount remaining at bedtime.