Body Health CalculatorCalculators for Body Fat, Nutrition & Fitness
Free tools built on validated formulas to help you understand your body, plan nutrition, and set training goals. Pick a calculator below to get started.
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⚖️ Weight & Body Composition
Assess body fat, BMI, and composition metrics to set realistic health goals.
BMI Calculator
Calculate your Body Mass Index (BMI) and find your healthy weight range. Works for adults and children.
Body Fat Calculator
Estimate body fat percentage using the US Navy circumference method. Find your goal weight at a healthy body fat level.
Visceral Fat
Estimate visceral fat area from waist and thigh measurements using a CT-validated model.
FFMI Calculator
Calculate your Fat-Free Mass Index normalized for height. Compare against drug-free athlete ranges.
Ideal Body Weight
Calculate ideal body weight using Devine, Robinson, Miller, and Hamwi formulas.
Muscle Mass
Estimate skeletal muscle mass percentage using the Janssen equation.
Waist-to-Height Ratio
Calculate your waist-to-height ratio (WHtR) and see your NICE central adiposity category, the healthy waist range for your height, and how far you are from the 0.5 boundary. Works in inches or centimeters for adults and children aged 5 and over.
Waist-to-Hip Ratio
Calculate waist-to-hip ratio with gender-specific health risk assessment.
ABSI Calculator
Calculate ABSI to assess abdominal obesity independent of BMI.
Adjusted Body Weight
Calculate adjusted body weight for drug dosing and nutrition when actual weight exceeds ideal body weight.
BAI Calculator
Estimate body fat percentage using hip circumference and height with the Body Adiposity Index.
Frame Size
Determine small, medium, or large body frame from wrist circumference and height.
BRI Calculator
Calculate Body Roundness Index from waist circumference and height to estimate visceral adiposity.
BSA Calculator
Calculate body surface area using Mosteller, Du Bois, and Haycock formulas.
Lean Body Mass
Estimate lean body mass using body fat percentage or the Boer equation.
Ponderal Index
Calculate ponderal index (weight/height³) as an alternative to BMI, especially for infants.
RFM Calculator
Estimate body fat percentage using only height and waist circumference.
Skinfold Body Fat
Estimate body fat percentage using the Jackson-Pollock 3-site skinfold method.
Weight Loss %
Calculate the percentage of body weight lost from starting to current weight.
Navy Body Fat
Calculate body fat percentage using the US Navy circumference method with neck, waist, and hip measurements.
BMI for Women
Calculate BMI with interpretation tailored for women, including healthy range and body composition context.
BMI for Teens
Calculate BMI for teenagers with age- and sex-specific percentile interpretation.
Geriatric BMI
Calculate BMI for adults 65+ with age-appropriate healthy weight ranges.
BMI Weight Loss
Calculate target weight for a goal BMI and how much weight you need to lose.
🔥 Calories & Metabolism
Calculate TDEE, calorie deficits, and metabolic rate for weight management.
TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation and activity multipliers.
Calorie Deficit
Calculate a realistic calorie deficit and timeline to reach your weight loss goal.
Calorie Goal
Calculate daily calories and macros to reach your weight loss or muscle gain goal.
Max Fat Loss
Find your maximum safe fat loss rate while preserving muscle mass.
RMR Calculator
Calculate resting metabolic rate with Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas.
Reverse Diet
Create a reverse diet plan with weekly calorie increases after a cutting phase.
BMR Calculator
Calculate basal metabolic rate using the Mifflin-St Jeor equation.
Harris-Benedict
Calculate BMR using the revised Harris-Benedict equation (1984).
Katch-McArdle
Calculate BMR using the Katch-McArdle formula based on lean body mass.
Maintenance Calories
Calculate daily maintenance calories (TDEE) to stay at your current weight.
Weight Gain
Calculate daily calories and surplus needed for healthy weight gain.
EER Calculator
Calculate Estimated Energy Requirement using IOM equations for adults.
🏃 Calories Burned by Exercise
Calories burned walking, running, cycling, swimming, lifting, yoga, and 20+ other workouts, by weight and intensity.
Calories Burned
Calories burned for 30 common exercises by body weight and time, from walking and running to weight lifting, yoga, and pickleball. Uses 2024 Adult Compendium MET values and links to a detailed calculator for each activity.
Swimming Calories
Calories burned swimming by stroke, pace, and body weight. Freestyle, backstroke, breaststroke, butterfly, treading water, and open water, using 2024 Compendium MET values.
Walking Calories
Calories burned walking by pace, distance, and body weight. Covers strolling, brisk walking, power walking, Nordic walking, sand, grass, and walking the dog, with calories per mile and per 10,000 steps.
Running Calories
Calories burned running by pace (4 to 14 mph), distance, and body weight. Includes jogging, cross-country, hill running, and stroller running, with calories per mile, per 5K, and per week.
Treadmill Calories
Calories burned on a treadmill from your exact speed, incline, and body weight, using the ACSM walking and running equations. Shows the extra burn from the incline, vertical climb, and calories per mile.
Incline Walking Calories
Calories burned walking on an incline treadmill, including the 12-3-30 workout. Enter speed, incline, and body weight to see total burn, the extra from the hill, and vertical feet climbed.
Hiking Calories
Calories burned hiking by terrain, grade, and pack weight. Covers easy trails, steep climbs, day hikes with a pack, backpacking, and Nordic poles, using 2024 Compendium MET values.
Rucking Calories
Calories burned rucking from body weight, pack weight, speed, grade, and terrain, using the Pandolf load-carriage equation the military uses. Shows the extra burn from the pack and calories per mile.
Cycling Calories
Calories burned cycling by speed, body weight, and bike type. Covers leisure riding, road speeds from 10 to 20+ mph, commuting, mountain biking, and e-bikes, with calories per mile and an optional power meter input.
Stationary Bike Calories
Calories burned on a stationary or spin bike by watts, effort level, and body weight. Covers upright and indoor bikes, spin classes, virtual rides, and bike intervals.
Air Bike Calories
Calories burned on an air bike (fan bike) by watts, effort, and body weight. Covers steady riding, sprint intervals, and arms-only work.
Elliptical Calories
Calories burned on an elliptical trainer by effort and body weight, with a ski machine option and comparisons with the treadmill and bike.
Stair Climber Calories
Calories burned on a stair climber machine or real stairs by pace and body weight. Covers slow and fast climbing, two steps at a time, running stairs, and going down.
Rowing Machine Calories
Calories burned on a rowing machine by watts, effort, and body weight. Enter the average watts from your monitor for a power-based estimate.
Jump Rope Calories
Calories burned jumping rope by pace, body weight, and time. Covers slow, moderate, and fast skipping, double unders, and general rope work, with calories per jump and weekly totals.
Burpee Calories
Calories burned doing burpees by body weight, time, and style. Covers steady burpee sets and burpee intervals, with calories per burpee and how burpees compare to other bodyweight moves.
Jumping Jacks Calories
Calories burned doing jumping jacks by body weight, time, and effort. Covers warm-up pace, vigorous nonstop jacks, and interval workouts, with calories per jumping jack.
Push-Up Calories
Calories burned doing push-ups by reps, time, body weight, and push-up variation. Uses a rep-based model from measured oxygen use and shows how much of your body weight each variation puts on your hands.
Squat Calories
Calories burned doing squats by reps, time, body weight, and squat type. Covers bodyweight squats with a rep-based model, plus squat circuits, weighted squats, and jump squats.
Plank Calories
Calories burned holding a plank by hold time, sets, body weight, and plank type. Covers standard forearm and high planks and moving plank variations.
Weight Lifting Calories
Calories burned lifting weights by body weight, session length, and training style. Covers general strength training, heavy squats and deadlifts, supersets, and vigorous bodybuilding or powerlifting sessions.
HIIT Calories
Calories burned in a HIIT workout by body weight, time, and intensity. Covers moderate intervals, bike sprints, and vigorous bodyweight circuits such as Tabata, burpees, and mountain climbers.
Circuit Training Calories
Calories burned in circuit training by body weight, time, and effort. Covers light and moderate circuits, bodyweight circuits, supersets, and vigorous circuits with kettlebells and minimal rest.
Kettlebell Calories
Calories burned with kettlebells by body weight, time, and workout type. Covers kettlebell swings, kettlebell circuits, and slower squats and deadlifts, with calories per swing and weekly totals.
Yoga Calories
Calories burned doing yoga by body weight, class length, and style. Covers hatha, vinyasa, hot yoga, sun salutations, power yoga, and high-intensity hatha, with measured results from lab studies.
Pilates Calories
Calories burned doing Pilates by body weight, class length, and format. Covers mat Pilates, reformer classes, general studio sessions, and fast-paced classes with short rests.
Stretching Calories
Calories burned stretching by body weight, time, and type. Covers gentle static stretching, follow-along stretching videos, and active or dynamic mobility routines.
Pickleball Calories
Calories burned playing pickleball by body weight, time on court, and format. Uses a measured value for recreational doubles and a paddle-sport estimate for singles, with results from heart rate and accelerometer studies.
Tennis Calories
Calories burned playing tennis by body weight, time on court, and format. Covers social doubles, hitting practice, standard doubles, general play, and singles, with measured match data.
Basketball Calories
Calories burned playing basketball by body weight, time, and type of play. Covers shooting around, casual non-game play, pickup games, full games, and drills, with results from small-sided game studies.
🥗 Nutrition & Diet
Plan macros, protein intake, hydration, and fasting windows.
Macro Calculator
Calculate daily macros in grams for 11 diet types including keto, paleo, and high protein.
Protein Calculator
Calculate daily protein needs based on weight, activity level, and goals.
IF Calculator
Calculate eating and fasting windows for 16:8, 18:6, 20:4, and OMAD protocols.
Hydration
Calculate personalized daily water intake based on weight, exercise, and climate.
Carb Calculator
Calculate daily carbohydrate grams from calorie target and carb percentage.
Fat Intake
Calculate daily fat grams from calories and fat percentage.
Fiber Calculator
Calculate recommended daily fiber intake based on calories, age, and sex.
Net Carbs
Calculate net carbohydrates by subtracting fiber and sugar alcohols from total carbs.
Keto Calculator
Calculate keto macros with high fat, moderate protein, and very low net carbs.
IIFYM Calculator
Calculate flexible dieting macros based on calories, body weight, and protein factor.
Added Sugar
Calculate maximum recommended daily added sugar intake.
Sodium in Salt
Convert between sodium milligrams and salt grams.
Vitamin D
Estimate recommended daily vitamin D intake based on age and deficiency status.
💪 Fitness & Training
Optimize workouts with 1RM, heart rate zones, and VO₂ max estimates.
Body Recomp
Calculate calorie and protein targets for simultaneous fat loss and muscle gain.
1RM Calculator
Calculate your one-rep max using Epley, Brzycki, and Lombardi formulas.
Heart Rate Zones
Calculate training zones using the Karvonen method with Tanaka, Fox, or Gulati max HR formulas.
VO2 Max
Estimate VO2 max using resting heart rate, Cooper 12-minute run, or Rockport walk test.
💊 Supplements & Lifestyle
Fine-tune caffeine, creatine, alcohol intake, and longevity habits.
Caffeine
Track caffeine dose, peak timing, and sleep impact based on weight and consumption time.
Alcohol Calories
Calculate calories in beer, wine, and spirits. See impact on your calorie deficit.
Creatine
Calculate optimal creatine dosage for loading and maintenance phases using ISSN guidelines.
Longevity Score
Assess daily habits across nutrition, exercise, sleep, and stress for a longevity score.
🔧 Tools & Utilities
Measurement conversions and nutrition knowledge quizzes.
🩸 Diabetes & Blood Sugar
Convert glucose units, estimate A1c, and assess insulin resistance and diabetes risk.
Blood Sugar Converter
Convert blood glucose between mg/dL and mmol/L units.
A1c Calculator
Estimate HbA1c from average blood glucose using the ADAG formula.
eAG Calculator
Convert HbA1c to estimated average glucose in mg/dL and mmol/L.
HOMA-IR
Calculate Homeostatic Model Assessment for Insulin Resistance from fasting glucose and insulin.
QUICKI Index
Calculate Quantitative Insulin Sensitivity Check Index from fasting glucose and insulin.
Glycemic Load
Calculate glycemic load from glycemic index and carbohydrates per serving.
Glycemic Index
Look up glycemic index values for common foods and classify as low, medium, or high GI.
Diabetes Risk
Screen for type 2 diabetes risk using age, BMI, waist, activity, and family history.
Insulin Dosage
Estimate meal bolus insulin from carbs, current glucose, and personal ratios.
😴 Sleep & Recovery
Plan sleep cycles, track sleep debt, and screen for sleep apnea and daytime sleepiness.
Sleep Calculator
Calculate optimal wake times based on 90-minute sleep cycles.
Sleep Debt
Calculate accumulated sleep debt from insufficient nightly sleep over time.
Epworth Scale
Score daytime sleepiness using the validated Epworth Sleepiness Scale (ESS).
STOP-BANG
Screen for obstructive sleep apnea risk using the STOP-BANG questionnaire.
AHI Calculator
Calculate apnea-hypopnea index from apnea events and hours of sleep.
❤️ Heart & Cardiovascular
Assess blood pressure, cholesterol, and cardiovascular disease risk.
Blood Pressure
Classify blood pressure readings using ACC/AHA 2017 guidelines.
MAP Calculator
Calculate mean arterial pressure from systolic and diastolic blood pressure.
ABI Calculator
Calculate ankle-brachial index to screen for peripheral artery disease.
Framingham Risk
Estimate 10-year cardiovascular disease risk using Framingham-based factors.
CVD Risk
Assess overall cardiovascular disease risk from major modifiable factors.
Cholesterol Ratio
Calculate total cholesterol to HDL ratio for heart disease risk assessment.
LDL Calculator
Calculate LDL cholesterol using the Friedewald equation.
VLDL Calculator
Estimate VLDL cholesterol from triglyceride levels.
Cholesterol Converter
Convert cholesterol values between mg/dL and mmol/L.
⚕️ Metabolic Disorders
Screen for metabolic syndrome and related cardiometabolic risk factors.
🚭 Addiction & Recovery
Estimate alcohol intake, nicotine dependence, and track sobriety milestones.
BAC Calculator
Estimate blood alcohol content using the Widmark formula.
Standard Drink
Calculate US standard drinks from beverage volume and ABV.
Alcohol Units
Calculate UK alcohol units from drink volume and ABV.
Pack-Years
Calculate smoking pack-years for lung cancer and COPD risk assessment.
Fagerström Test
Score nicotine dependence using the Fagerström test.
HSI Calculator
Calculate the Heaviness of Smoking Index from cigarettes per day and time to first cigarette.
Smoking Recovery
See health recovery milestones after quitting smoking based on time since quit.
Sobriety Calculator
Track days, weeks, and months of sobriety from your quit date.
CAGE Questionnaire
Screen for alcohol use disorder with the 4-question CAGE questionnaire.
🤰 Pregnancy & Reproductive Health
Calculate due dates, ovulation windows, gestational age, and pregnancy nutrition needs.
Due Date
Calculate estimated due date from last menstrual period using Naegele's rule.
Ovulation Calculator
Estimate ovulation date and fertile window from last period and cycle length.
Conception Date
Estimate conception date from LMP or IVF embryo transfer date.
Gestational Age
Calculate current gestational age in weeks and days from LMP.
Pregnancy Weight Gain
Calculate recommended total pregnancy weight gain based on pre-pregnancy BMI.
Period Calculator
Predict next period and ovulation based on cycle length and last period date.
Breastfeeding Calories
Calculate daily calorie needs while breastfeeding based on TDEE plus lactation.
🫘 Kidney & Filtration
Estimate GFR, creatinine clearance, albuminuria, and related kidney lab ratios.
GFR
Estimate adult glomerular filtration rate with the 2021 CKD-EPI creatinine equation and KDIGO GFR categories.
CKD-EPI 2021
Compare 2021 CKD-EPI creatinine eGFR with the optional creatinine-cystatin C combined equation.
Cockcroft-Gault
Estimate creatinine clearance from age, sex, weight, and serum creatinine using the 1976 Cockcroft-Gault equation.
Creatinine Clearance
Calculate measured creatinine clearance from a timed urine collection, urine creatinine, and plasma creatinine.
ACR
Convert a spot urine albumin and creatinine into an albumin-creatinine ratio and KDIGO A1 to A3 category.
BUN/Creatinine
Calculate the blood urea nitrogen to creatinine ratio and review common teaching patterns without treating the ratio as a diagnosis.
Understanding Your Body Composition
Body weight alone does not tell you what that weight is made of. Tracking body fat percentage and lean mass gives better insight than the scale. Fat stored as adipose tissue contains triglycerides your body burns during a calorie deficit.
Metabolic Rate and Energy Balance
Your Resting Metabolic Rate (RMR) is calories burned at rest for breathing, cell repair, and organ function. Total Daily Energy Expenditure (TDEE) adds movement, exercise, and digestion. Eating below TDEE supports fat loss; eating above with resistance training supports muscle gain.
Common Misconceptions About Fat Loss
Fat does not turn into muscle. They are separate tissues, though you can lose fat and gain muscle over the same period. Spot reduction is a myth: genetics decide where fat comes off first. Crash diets cause quick loss but often sacrifice muscle and are hard to sustain.