43 free tools · Works offline · No account needed
Free health calculators, trackers & planners
Mifflin-St Jeor for calories. Navy method for body fat. Karvonen for heart rate. FINDRISC for diabetes risk. Real formulas, clear answers, your numbers stay on your device.
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⚖️Body Composition
- ★ Most Popular⚖️Body CompositionBMI CalculatorFree BMI calculator with a visual chart, WHO category ranges, and context on what BMI actually tells you about health.Open calculator→
- 📏Body CompositionBody Fat %Estimate body fat percentage from waist, neck, and hip measurements using the U.S. Navy circumference method.Open calculator→
- 🎯Body CompositionIdeal WeightCompute your healthy weight range using multiple formulas (Devine, Robinson, Hamwi, BMI 18.5–24.9) for height, frame, and sex.Open calculator→
- 📐Body CompositionWaist-to-HipCalculate your waist-to-hip ratio (WHR) — a stronger predictor of metabolic risk than BMI — with WHO risk categories.Open calculator→
- 💪Body CompositionLean Body MassCalculate your lean body mass (LBM) and body fat in pounds using the Boer formula — a clinical standard for composition tracking.Open calculator→
- 🔥Body CompositionRMR CalculatorCalculate resting metabolic rate using Mifflin-St Jeor and Katch-McArdle — see which formula fits you and how much you burn at rest.Open calculator→
- 📏Body CompositionWaist-to-HeightWaist-to-height ratio (WHtR) is a stronger cardiometabolic predictor than BMI — keep it under 0.5 for lower disease risk.Open calculator→
🥗Nutrition & Hydration
- ★ Most Popular🍎Nutrition & HydrationCalorie CalculatorCalculate your daily calorie needs (TDEE) using Mifflin-St Jeor with activity multipliers for cutting, maintaining, or bulking.Open calculator→
- 🥗Nutrition & HydrationMacro CalculatorCalculate protein, carbs, and fat in grams based on your calories and goal — cutting, maintaining, or building muscle.Open calculator→
- 💧Nutrition & HydrationWater IntakeSee how many ounces of water you actually need per day based on body weight, activity level, and climate.Open calculator→
- 🥩Nutrition & HydrationProtein IntakeCalculate daily protein needs (grams) based on body weight, activity level, and goal — maintenance, muscle building, or cutting.Open calculator→
- ⏳Nutrition & HydrationIntermittent FastingSchedule your 16:8, 18:6, 20:4, or OMAD eating window from a last-meal time. See exactly when your fast ends.Open calculator→
- ☀️Nutrition & HydrationVitamin DEstimate daily vitamin D intake needs (IU) based on age, body weight, and sun exposure — with deficiency risk context.Open calculator→
- 🥦Nutrition & HydrationFiber IntakeCalculate daily fiber needs (grams) based on age, sex, and calorie intake using Institute of Medicine adequate intake (AI) values.Open calculator→
- ☕Nutrition & HydrationCaffeine LimitEstimate your safe daily caffeine limit by body weight using FDA and EFSA guidelines — plus how your intake compares.Open calculator→
- 🧂Nutrition & HydrationSodium LimitCheck daily sodium intake against FDA 2,300 mg and AHA 1,500 mg targets based on your condition and risk factors.Open calculator→
- 🍬Nutrition & HydrationSugar LimitAmerican Heart Association daily added-sugar limits: 36 g men, 25 g women — see how your intake lands.Open calculator→
- 🍽️Nutrition & HydrationMeal PlannerBuild a daily menu around your calorie and protein targets. Add meals, track macros live, and export the day as a shopping list.Open calculator→
🏋️Fitness & Training
- ❤️Fitness & TrainingHeart Rate ZonesCalculate your 5 training heart rate zones using the Karvonen formula — age, resting heart rate, and max HR accounted for.Open calculator→
- 🚶Fitness & TrainingWalking CaloriesCalculate calories burned walking by distance, pace, and body weight using MET values — treadmill, outdoor, or incline.Open calculator→
- 🏃Fitness & TrainingRunning PaceCalculate finish time from pace, pace from finish time, and splits for 5K, 10K, half marathon, and marathon distances.Open calculator→
- 🏋️Fitness & TrainingOne Rep MaxEstimate your one-rep max from submaximal lifts using Epley, Brzycki, and Lombardi formulas — with a full %1RM percentage table.Open calculator→
- 🫁Fitness & TrainingVO2 MaxEstimate VO2 max from the Cooper 12-minute run test — the gold-standard field measure of cardiorespiratory fitness.Open calculator→
- 🏊Fitness & TrainingSwim PaceCalculate swim pace per 100 m/100 yd, finish times for 1K/1500m/1mi/5K, and splits for pool and open water.Open calculator→
- 🚴Fitness & TrainingCycling CaloriesCalculate calories burned cycling by body weight, duration, and intensity using MET values — road, mountain, or stationary.Open calculator→
- 💦Fitness & TrainingSweat RateCalculate your hourly sweat rate from pre- and post-exercise weight, fluid intake, and duration — dial in hydration.Open calculator→
- 👟Fitness & TrainingSteps to CaloriesConvert daily steps to calories burned based on body weight, step count, and walking pace — plus miles walked.Open calculator→
🌙Sleep & Recovery
- ★ Most Popular🌙Sleep & RecoverySleep CalculatorFind the optimal bedtime and wake time based on 90-minute sleep cycles so you wake up between cycles, not in the middle of one.Open calculator→
- 😴Sleep & RecoverySleep DebtTrack cumulative sleep debt across a 7-day week and see realistic recovery nights to clear it.Open calculator→
- 🌏Sleep & RecoveryCircadian ShiftEstimate days needed to fully adjust to a new sleep schedule after travel, shift work, or a schedule change.Open calculator→
🌷Women's Health
- 🤰Women's HealthPregnancy Due DateEstimate your pregnancy due date from your last menstrual period (Naegele's rule) or conception date, with a full week-by-week timeline.Open calculator→
- 🌷Women's HealthOvulation CalculatorEstimate ovulation day and your 6-day fertile window from the first day of your last period and cycle length.Open calculator→
- 🩸Women's HealthCycle DaySee what day of your menstrual cycle you're in today, which phase (follicular, ovulatory, luteal), and what that means.Open calculator→
- 🌸Women's HealthMenopause PredictorEstimate likely age at menopause based on maternal age, smoking status, BMI, and parity — with a range, not a date.Open calculator→
- 🍼Women's HealthBaby Milk IntakeCalculate a newborn's daily breast milk or formula intake from body weight — with per-feeding breakdowns.Open calculator→
🧘Wellness & Risk
- 🩺Wellness & RiskBlood PressureEnter systolic and diastolic readings to see your ACC/AHA blood pressure category, what it means, and when to act.Open calculator→
- 🍺Wellness & RiskBAC / Sober-UpEstimate blood alcohol content (BAC) using the Widmark formula and see how long until your BAC returns to zero.Open calculator→
- 🧘Wellness & RiskStress ScoreTake a 10-question stress assessment based on the Perceived Stress Scale and get a score with tailored recommendations.Open calculator→
- 🩸Wellness & RiskDiabetes RiskEstimate 10-year risk of type 2 diabetes using the FINDRISC questionnaire — age, BMI, waist, activity, diet, family history.Open calculator→
- ❤️Wellness & RiskHeart RiskEstimate 10-year atherosclerotic cardiovascular disease (ASCVD) risk from age, cholesterol, blood pressure, and lifestyle.Open calculator→
- ⏳Wellness & RiskLife ExpectancyEstimate life expectancy adjustments based on smoking, exercise, diet, alcohol, and sleep habits from large cohort studies.Open calculator→
- 💊Wellness & RiskMedication SchedulePlan a realistic daily medication schedule with dose times, food rules, and a print-ready timeline. Not a prescription tool.Open calculator→
- ✅Wellness & RiskHabit TrackerTrack up to 6 health habits across a 30-day window. See streaks, consistency percentages, and export a printable checklist.Open calculator→
Where should you start?
New to tracking? Start with the TDEE calculator then the macro split. For a full body snapshot: BMI, body fat %, and waist-to-hip ratio. Sleep off? Sleep-cycle timer. Want to build a menu around your macros? The meal planner and habit tracker keep the plan honest.