⚖️ BMI Calculator
Body Mass Index — a quick screening tool for healthy weight ranges.
Underweight < 18.5
Normal weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obese ≥ 30.0
🔥 BMR & Daily Calories (TDEE)
Basal Metabolic Rate + activity level = your daily calorie target.
calories/day to maintain weight
BMR (base metabolic rate)
To lose 1 lb/week
To gain 1 lb/week
📏 Body Fat % (Navy Method)
Estimate body fat using circumference measurements — no calipers needed.
Fat Mass
Lean Mass
Essential Fat
🎯 Ideal Body Weight
Multiple formulas for ideal weight — see the range of clinical estimates.
healthy weight range for your height
Devine Formula
Robinson Formula
BMI Normal Range
❤️ Heart Rate Zones
Calculate your target heart rate zones for optimal cardio training.
estimated max heart rate
Zone 1 — Recovery (50-60%)
Zone 2 — Fat Burn (60-70%)
Zone 3 — Aerobic (70-80%)
Zone 4 — Threshold (80-90%)
Zone 5 — Max (90-100%)
🥩 Macro Calculator
Protein, carbs, and fat targets based on your goals and body weight.
daily macro targets
Protein
Carbohydrates
Fat
💧 Daily Water Intake
How much water should you drink? Based on weight and activity level.
per day (recommended)
In cups (8oz)
In fl oz
Base (no exercise)
🏃 Calories Burned Calculator
Estimate calories burned during common exercises using MET values.
calories burned
Calories per minute
To burn 1 lb of fat
Sessions at this pace
🤱 Pregnancy Due Date Calculator
Estimate your due date and current week of pregnancy.
estimated due date
Current week
Trimester
Days remaining
📉 Weight Loss / Gain Timeline
How long will it take to reach your goal weight at a given calorie deficit or surplus?
Lbs to lose/gain
Rate per week
Total calorie deficit