Health & Fitness Tools
Comprehensive health and fitness calculation tools for wellness tracking and athletic performance. Calculate BMI with health classification and visual chart, determine daily calorie needs with TDEE and BMR formulas, estimate body fat percentage using Navy, skinfold and other methods, find ideal weight by Devine, Robinson, Miller and Hamwi formulas, calculate daily protein, carb and fat macros based on goals, determine daily water intake from weight and activity level, find optimal sleep and wake times based on 90-minute cycles, check blood type compatibility for donation, transfusion and pregnancy, estimate blood alcohol concentration from drinks, weight and time, predict ovulation and fertile window from menstrual cycle, calculate target heart rate zones for fat burning, cardio and high intensity, compute waist-to-hip ratio for health risk assessment, estimate one-rep max from weight and reps, calculate running pace, distance or finish time, estimate calories burned for 100+ exercises, time HIIT, Tabata, EMOM and custom workouts, plan even or negative running splits, calculate Wilks and DOTS scores for powerlifting comparison, and estimate VO2 max from Cooper, beep test or race performance.
Calculate running pace, finish time, or distance. Enter any two values and get the third automatically with metric and imperial support.
Estimate your one rep max (1RM) from the weight and reps you can lift, using 7 proven strength formulas.
Estimate your VO2 max aerobic fitness from a Cooper test, beep test, race result, or heart rate, then see your rating by age and gender.
Estimate calories burned for 60+ exercises and activities using MET values from the 2024 Compendium of Physical Activities.
Turn a goal finish time into per-km or per-mile splits for any race, with even, negative, or positive split strategies.
Interval timer for HIIT, Tabata, EMOM and custom workouts. Set work/rest periods, rounds, sets, and get audio cues to stay on track.
Calculate your Wilks-2 and DOTS scores to compare powerlifting performance fairly across body weight classes.
Find your 5 target heart rate training zones from your age, with Simple or Tanaka Max HR formulas and % of Max HR or Karvonen methods.
Predict your ovulation day and fertile window from your menstrual cycle length. View a 3-month cycle calendar and a daily fertility probability chart.
Estimate your blood alcohol content using the Widmark formula. Enter your weight, gender, drinks, and hours drinking to see your impairment level and time to sober.
Find your waist-to-hip ratio (WHR) and see your WHO risk category, body shape (apple or pear), and a separate waist circumference risk check on a visual gauge.
Find out how much water to drink each day based on your weight, activity, and climate. Get results in liters, ml, oz, and glasses, plus an hourly drinking schedule.