Health & Fitness Calculators

Good health decisions start with honest numbers. These tools estimate the basics clinicians and coaches use: body mass index, daily calorie needs from the Mifflin-St Jeor equation, protein targets by goal, hydration, an ideal-weight reference range, sleep-cycle timing, and pregnancy dating by Naegele’s rule. Every result comes with the formula, worked examples and honest limits — these are educational estimates to discuss with a professional, not medical advice.

BMI — Body mass index & healthy range→Calories (TDEE) — Daily calories to eat→Ideal weight — Healthy range for your height→Protein — Grams per day by goal→Water intake — Daily hydration target→Sleep — Best bedtime & wake-up times→Due date — Pregnancy due date & weeks→Calories burned — Walking, running, cycling by MET→BMR — Calories burned at rest→Body fat — US Navy tape method→Running pace — Min/km, min/mile & race times→Heart rate zones — Training zones by age→

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