BMR & Calories
Estimate daily energy needs for maintenance.
Health & Fitness
Plan nutrition and training, track body metrics and sleep, and estimate milestones. Transparent formulas, no sign-up.
Who this hub is for
People building healthier routines—whether you’re setting a calorie target, choosing macro ratios, checking body fat trends, planning training loads or timing a due date. Use the comparison table and worked examples to jump straight to the right tool.
Medical disclaimer: These tools are for education and planning only and are not medical advice. For diagnosis, treatment or nutrition guidance, consult a qualified professional.
Best Health & Fitness Tools (Quick Picks)
Compare Tools
| Tool | Best For | Inputs | Outputs | |
|---|---|---|---|---|
| BMR & Calories | Maintenance needs | Age, sex, height, weight, activity | BMR, TDEE (kcal/day) | Open |
| Calorie Deficit | Weight change planning | TDEE, target rate, timeframe | Daily/weekly calories & timeline | Open |
| Macronutrients | Protein/fat/carb split | Calories, ratio or g/kg | g/day by macro | Open |
| BMI (Adults) | Weight category screening | Height, weight | BMI & category | Open |
| Body Fat % | Composition estimate | Measurements or BMI method | BF% & category | Open |
| Ideal Weight & WHR | Waist/hip health indicator | Waist, hip, height, sex | WHR & ranges | Open |
| 1RM (Strength) | Training load estimation | Reps, weight | Estimated 1RM (Epley, etc.) | Open |
| Sleep | Sleep cycle guidance | Wake/bed time preferences | Suggested bed/wake times | Open |
| Pediatric BMI | Child growth screening | Age, sex, height, weight | BMI percentile | Open |
| Infant Weight-for-Length | Under 2 years | Length, weight, sex | Percentile vs reference | Open |
| Pregnancy Due Date | Timing estimate | LMP or conception date | Estimated due date | Open |
| BAC (Alcohol) | Awareness only | Drinks, ABV, weight, time | Estimated BAC over time | Open |
Body Metrics
- BMI (Adults) — quick screening by height and weight.
- Body Fat % — estimate composition via measurements or BMI method.
- Ideal Weight & WHR — waist–hip ratio and healthy ranges.
- BMI for Children — age- and sex-adjusted percentiles.
- Weight-for-Length (Infants) — growth percentiles under 2.
Nutrition & Weight
- BMR & Calorie Calculator — maintenance needs by activity.
- Calorie Deficit Planner — target weekly change.
- Macronutrient Calculator — protein-first macro split.
- Diet Points — simple points-based planning.
Fitness & Lifestyle
- 1RM (Strength) — estimate safe training loads.
- Ideal Sleep — bed/wake suggestions by cycles.
- BAC Calculator — awareness tool; never drink and drive.
- Pregnancy Due Date — simple timing estimate.
Worked Examples
- Cutting plan: Use Calories to find maintenance (TDEE). Subtract 300–500 kcal/day in Deficit for a gradual weekly change. Split macros in Macros (e.g., 1.6–2.2 g/kg protein).
- Strength target: In 1RM, input your best 5-rep set to estimate 1RM and derive %1RM training zones.
- Body composition trend: Track BMI in BMI and cross-check with Body Fat % monthly to see whether weight changes reflect fat or lean mass.
Frequently Asked Questions
Are these calculators medical advice?
No. They’re for education only and don’t replace medical or nutrition advice.
Which calculator should I start with for weight goals?
Begin with BMR/Calories, then plan with Calorie Deficit and Macros.
What’s the difference between BMI and body fat %?
BMI uses height and weight; body fat % estimates composition.
How accurate is the Calorie Deficit plan?
It’s an estimate; real results vary with adherence and metabolism.
Which 1RM formula do you use?
Predictive equations (e.g., Epley, Brzycki) for estimation only.
Can I use these tools during pregnancy?
Use Due Date for timing; consult your clinician for nutrition/weight.
Do you store my health data?
No—everything runs in your browser.
Is the BAC calculator suitable for legal decisions?
No. Never use it to assess fitness to drive. Don’t drink and drive.
How do you calculate macros?
Split calories using a chosen ratio or grams per kg (protein first).
Where can I find kid-specific growth tools?
See BMI for Children and Infant Weight-for-Length.
Health & Fitness Disclaimer
Information on this page is provided for educational purposes only and is not a substitute for professional medical advice, diagnosis or treatment.
- Consult a professional: Always seek the advice of your physician, dietitian or qualified provider with questions about a medical condition or nutrition plan.
- Population differences: Results can vary by age, sex, ethnicity, training status and health conditions.
- Safety: Strength testing and dieting should be undertaken responsibly. Stop if you feel unwell.
- BAC: Estimated values are not legal evidence. Never drink and drive.
- Privacy: Calculations run in your browser; inputs aren’t stored. See Legal & Privacy.
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