Free Health & Fitness Calculators
Calculate your BMR, daily calories, macros, ideal weight, body fat percentage, and more. Use these tools to support your health and fitness goals.
BMR Calculator
Enter your weight, height, age, and gender to estimate your Basal Metabolic Rate — the calories your body burns at complete rest each day.
Use tool →TDEE Calculator
Enter your BMR and activity level to estimate total daily energy expenditure. TDEE is the foundation for any calorie-based diet plan.
Use tool →Calorie Calculator
Enter your weight, height, age, gender, and activity level for a personalized daily calorie estimate. The all-in-one tool combining BMR and TDEE.
Use tool →Ideal Weight Calculator
Enter your height and gender to see your ideal body weight range. Combines several established medical formulas including Devine and Robinson.
Use tool →Body Fat Calculator
Estimate your body fat percentage using the US Navy method. Enter waist, neck, and height measurements for a quick, equipment-free assessment.
Use tool →Water Intake Calculator
Enter your weight and activity level to get a personalized daily water intake recommendation. Proper hydration supports energy, digestion, and health.
Use tool →Protein Calculator
Enter your weight and activity level to get a tailored daily protein recommendation. Adequate protein supports muscle repair, recovery, and satiety.
Use tool →Macro Calculator
Enter your daily calorie target and fitness goal to get a balanced macronutrient split. See exact grams of protein, carbohydrates, and fat per day.
Use tool →Pace Calculator
Enter the distance and time of your run to calculate your pace in minutes per kilometer. Track your progress and set training goals.
Use tool →Running Speed Calculator
Enter the distance and time to calculate your average running speed. Useful for race analysis, training logs, and treadmill calibration.
Use tool →Walking Calorie Calculator
Enter your weight, walking time, and speed to estimate calories burned. Walking is one of the most accessible forms of exercise for all fitness levels.
Use tool →Steps to Distance Calculator
Enter your step count and stride length to calculate the distance walked or run. Great for interpreting pedometer and fitness tracker data.
Use tool →Heart Rate Zone Calculator
Enter your age to calculate all five heart rate training zones based on your estimated maximum heart rate. Optimize your workouts for any goal.
Use tool →Learn More
Read our comprehensive guide to get the most out of these tools.
Read the Health & Fitness Tools Guide →