Health & Nutrition Calculators
Explore 25 evidence-based tools available now: ten nutrition, six muscle-building, five weight-loss, and four health calculators.
Nutrition
Daily energy, nutrient, hydration, and healthy-weight estimates.
- Protein Calculator Estimate a personalized daily protein target from body weight, activity, age, and goal. Use calculator →
- Calorie Calculator Estimate daily calories for maintenance, weight loss, or gradual weight gain. Use calculator →
- TDEE Calculator Estimate total daily energy expenditure from BMR and activity. Use calculator →
- BMR Calculator Estimate calories your body uses at complete rest. Use calculator →
- BMI Calculator Calculate adult body mass index and its screening category. Use calculator →
- Macro Calculator Estimate daily protein, carbohydrate, and fat targets. Use calculator →
- Water Intake Calculator Estimate total daily water needs, including an exercise allowance. Use calculator →
- Fiber Intake Calculator Estimate a daily fiber target from calorie intake. Use calculator →
- Lean Body Mass Calculator Estimate fat-free body mass with the Boer equation. Use calculator →
- Ideal Weight Calculator Compare the Devine reference weight with a BMI-based range. Use calculator →
Muscle Building
Strength, performance, and muscle-gain planning tools.
- One Rep Max Calculator Estimate Epley one-rep max, compare Brzycki, and view training percentages. Use calculator →
- FFMI Calculator Estimate fat-free mass index, normalized FFMI, and lean mass. Use calculator →
- Strength Level Calculator Classify relative strength using sex- and exercise-specific threshold tables. Use calculator →
- Bulking Calorie Calculator Estimate maintenance and select a 5%, 10%, or 15% calorie surplus. Use calculator →
- Lean Bulk Calculator Plan a conservative 5–10% calorie surplus with weekly gain guidance. Use calculator →
- Maintenance Calories Calculator Estimate Mifflin maintenance calories and calibrate from body-weight trends. Use calculator →
Weight Loss
Weight planning and activity energy estimates.
- Weight Loss Calculator Estimate a daily calorie target from TDEE and a selected weekly body-weight loss percentage. Use calculator →
- Target Weight Timeline Calculator Estimate weeks and a target date from current weight, target weight, and planned weekly rate. Use calculator →
- Walking Calories Burned Calculator Estimate gross walking calories from body weight, duration, and Compendium MET intensity. Use calculator →
- Running Calories Burned Calculator Estimate gross running calories and hourly expenditure across four speed choices. Use calculator →
- Cycling Calories Burned Calculator Estimate gross cycling calories from weight, duration, and practical speed-based MET choices. Use calculator →
Health
Body composition, proportion, and heart-rate tools.
- Body Fat Percentage Calculator Estimate body-fat percentage with the sex-specific U.S. Navy circumference formula. Use calculator →
- Waist-to-Height Ratio Calculator Calculate adult waist-to-height ratio and interpret central-adiposity screening bands. Use calculator →
- Waist-Hip Ratio Calculator Compare waist-to-hip ratio with sex-specific WHO substantially increased-risk cutoffs. Use calculator →
- Heart Rate Zone Calculator Calculate five personalized Karvonen zones using Tanaka predicted maximum heart rate. Use calculator →