Health & Fitness Calculators

Body measurements, calorie needs, training paces and heart-rate zones, explained in plain language.

Body numbers are easier to act on once they are in context. The BMI calculator compares weight with height, the body fat calculator estimates composition from tape measurements, and the ideal weight calculator shows the ranges several published formulas give. Each is a screening estimate, and the formulas disagree with one another by a few kilograms.

For energy and training, the BMR calculator, the TDEE calculator and the calorie calculator estimate daily needs, and the macro calculator splits them into protein, carbohydrate and fat. The pace calculator and the target heart rate calculator help with running and zones. These tools are educational and are not medical advice; talk to a doctor or dietitian before changing your diet or training. Results also depend on how accurately you measure, so use the same scale and tape in the same conditions when you track change over time.

Popular health & fitness calculators

• BMI CalculatorBody mass index with the standard adult categories.
• TDEE CalculatorDaily calories to maintain your weight at your activity level.
• Macronutrient CalculatorProtein, carbohydrate and fat targets from a calorie goal.
• Pace CalculatorPace, time or distance for a run when you know two of them.

All health & fitness calculators

• BMI CalculatorEnter your height and weight to see your body mass index, the weight category it falls into and how far you sit from the edges of the healthy range. BMI is a screening number for adults, not a diagnosis, and it says nothing about muscle or where fat is stored.
• Daily Water Intake CalculatorEnter your age, sex, height, weight and activity level to get a daily water target in milliliters, liters, ounces and cups, plus the share to drink as fluids. The target is built from your daily energy use at about 1 mL of water per kilocalorie.
• Calorie CalculatorEnter your age, sex, height, weight and activity level to see the daily calories that hold your weight steady, plus targets for losing or gaining about half a kilogram to a kilogram a week.
• 1-Rep Max CalculatorEnter the weight you lifted and how many clean reps you completed. The calculator estimates the heaviest single you could lift and lists the weights that correspond to common rep targets.
• BMR CalculatorEnter your age, sex, height and weight to estimate how many calories your body burns at complete rest, using the Mifflin-St Jeor equation. Multiplying the result by an activity factor gives a rough daily calorie need.
• Body Fat CalculatorEnter your age and a few tape measurements to estimate your body fat percentage, fat mass and lean mass with the US Navy formula, which carries a margin of about ±3.5 percentage points. You also get your category and a reference value for your age.
• Ideal Weight CalculatorEnter your height and sex to get an ideal body weight estimate from two published formulas, Peterson and Devine. The figure is a reference point built on height and sex alone, so treat it with caution.
• Macronutrient CalculatorEnter your details and choose a macro balance. The calculator estimates your daily Calories and divides them into carbohydrate, protein and fat, in grams or ounces and in Calories.
• Pace CalculatorChoose what you want to find, fill in the other two values and read the answer. Pace comes out per mile and per kilometer, and speed in two units.
• Target Heart Rate CalculatorEnter your age and, if you like, the percentage of maximum effort you want to train at. The calculator returns your estimated maximum heart rate, the 50-85% exercise zone and the exact beats per minute for your target.
• TDEE CalculatorEnter your age, sex, height, weight and how active you are. The calculator estimates your basal metabolic rate, your total daily energy expenditure, and Calorie targets for losing or gaining weight.