Fitness Calculators

Calculate Body Mass Index and category for adults.

Estimate daily calorie needs (TDEE) for maintenance, loss, or gain.

Body-fat % from a tape measure (Navy method), with lean mass and ACE category.

Calculate Basal Metabolic Rate: calories your body burns at rest, with all three reference formulas.

Ideal body weight by height: Devine, Hamwi, Robinson, Miller, and the BMI healthy range.

Solve for pace, time, or distance with min/km + min/mile and per-mark splits.

Convert finish time to pace per 100m/100yd, or pace to total time, with a per-lap split table for SCM, SCY, and LCM pools.

Personalised daily protein, carbs, and fat from Mifflin-St Jeor BMR, activity level, and goal.

Official U.S. Army tape test (AR 600-9): body fat percentage with instant Pass/Fail by age and gender.

Personalised daily carbohydrate target by body stats, activity level, and goal, with six carb frameworks compared side by side.

Calculate your lean body mass using the Boer, James, and Hume clinical formulas, with body-fat percentage estimate and side-by-side formula comparison.

Healthy weight range by height using WHO BMI standards, with a BMI reference table and optional current-weight BMI check.

Calories burned for 45+ exercises from MET values, body weight, and duration.

Estimate your 1RM with six formulas : Epley, Brzycki, Lombardi, Mayhew, O'Conner, and Wathan, plus a full percentage chart.

Target zones for fat-burn, cardio, and peak training using Karvonen.

Personalised daily protein target by goal and activity level, based on ISSN, ACSM, and Morton et al. ranges. With per-meal breakdown and food equivalents.

Personalised daily fat intake by body stats, activity level, and goal, with fat type targets (saturated, MUFA, PUFA, omega-3) and six dietary frameworks compared.

Total Daily Energy Expenditure: TDEE, per-goal calorie targets, and protein-first macros from three BMR formulas.

Identify your somatotype: ectomorph, mesomorph, or endomorph, using the Heath–Carter method. Scores on the 1–7 scale, body shape, frame size, and personalised diet and training guidance.

Calculate BSA in m² using four validated clinical formulas: Mosteller, Du Bois, Haycock, and Gehan-George. Used for chemotherapy dosing, GFR normalization, and cardiac indexing.

Calculate your BMI and see where it falls on the WHO thinness scale and DSM-5 anorexia nervosa severity thresholds, a clinical reference with eating disorder resources.

Estimate SmartPoints, PointsPlus, and Original WW points for any food, all three systems at once from nutrition facts.

Overweight classification based on BMI and waist-to-height ratio.

Calculate your personalised ketogenic macros: TDEE-based calorie target, strictly capped 25 g net carbs, protein at 0.8 g per lb, and fat filling the remainder — with a live macro pie chart.

Calculate your optimal eating and fasting windows for 16:8, 18:6, 20:4, or OMAD protocols. Enter your wake-up time and bedtime to get a personalized 24-hour schedule with a visual timeline.

Convert your daily step count into miles, kilometers, and estimated calories burned — adjusted to your height and stride.

Estimate your VO2 max to measure aerobic fitness and cardio capacity. Choose from three validated field methods: resting heart rate, Cooper 12-minute run, or 1.5-mile run time.

Calculate the percentage of body weight you have lost. Track your weight loss progress for fitness challenges and see your clinical health benefits.