Health & Fitness Calculators
Health, fitness, pregnancy, and nutrition calculators for wellness tracking
Health Calculators: Essential Tools for Fitness, Nutrition, and Wellness Planning
Our health calculator suite provides comprehensive tools for fitness planning, nutrition tracking, and wellness management. Whether you're calculating BMI, tracking calorie needs, planning macros, estimating body fat percentage, or monitoring pregnancy milestones, our calculators help you make informed health decisions with accurate calculations and detailed breakdowns. Perfect for fitness enthusiasts, health-conscious individuals, expectant mothers, and anyone focused on wellness.
Available Calculators: Our BMI Calculator assesses weight status based on height and weight. The TDEE Calculator estimates daily calorie needs for weight management. Our Body Fat Calculator uses the US Navy method to estimate body composition. The Ovulation Calculator predicts fertile windows for conception planning.
Additional Tools: Calculate ideal weight, lean body mass, macro needs, carbohydrate intake, target heart rate zones, one-rep max, and more. All calculators use validated health formulas, provide detailed explanations, and include appropriate disclaimers that these tools are for informational purposes only and not medical advice. Whether you're tracking fitness progress, planning nutrition, monitoring pregnancy, or managing wellness goals, our calculators provide helpful insights to support your health journey.
🔥 Most Popular Health Calculations
Quick access to the most searched health metrics:
BMI Calculations
Calorie Needs by Age & Gender
Pregnancy Due Date
Body Fat Percentage
Daily Protein Needs
Water Intake
📊 Health & Fitness Reference Tables
BMI Classification (WHO Standards)
| BMI Range | Category | Health Risk | Recommendation |
|---|---|---|---|
| Below 18.5 | Underweight | Malnutrition risk | Gain weight, consult doctor |
| 18.5 - 24.9 | Normal | Low risk | Maintain healthy lifestyle |
| 25.0 - 29.9 | Overweight | Moderate risk | Lose 5-10% body weight |
| 30.0 - 34.9 | Obese Class I | High risk | Lose 10-15% body weight |
| 35.0 - 39.9 | Obese Class II | Very high risk | Medical supervision needed |
| 40.0+ | Obese Class III | Extremely high | Immediate medical care |
Body Fat Percentage Reference
Men:
| Age | Essential | Athletes | Fitness | Average | Obese |
|---|---|---|---|---|---|
| 20-29 | 2-5% | 6-13% | 14-17% | 18-23% | 24%+ |
| 30-39 | 2-5% | 7-14% | 15-18% | 19-24% | 25%+ |
| 40-49 | 2-5% | 8-15% | 16-19% | 20-25% | 26%+ |
| 50+ | 2-5% | 9-16% | 17-20% | 21-26% | 27%+ |
Women:
| Age | Essential | Athletes | Fitness | Average | Obese |
|---|---|---|---|---|---|
| 20-29 | 10-13% | 14-20% | 21-24% | 25-30% | 31%+ |
| 30-39 | 10-13% | 15-21% | 22-25% | 26-31% | 32%+ |
| 40-49 | 10-13% | 16-22% | 23-26% | 27-32% | 33%+ |
| 50+ | 10-13% | 17-23% | 24-27% | 28-33% | 34%+ |
Daily Calorie Needs by Age & Activity Level
Men:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 18-25 | 2,400 | 2,800 | 3,200 |
| 26-35 | 2,400 | 2,600 | 3,000 |
| 36-45 | 2,200 | 2,600 | 2,800 |
| 46-55 | 2,200 | 2,400 | 2,800 |
| 56-65 | 2,000 | 2,400 | 2,600 |
| 66+ | 2,000 | 2,200 | 2,400 |
Women:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 18-25 | 1,800 | 2,200 | 2,400 |
| 26-35 | 1,800 | 2,000 | 2,400 |
| 36-45 | 1,800 | 2,000 | 2,200 |
| 46-55 | 1,600 | 2,000 | 2,200 |
| 56-65 | 1,600 | 1,800 | 2,000 |
| 66+ | 1,600 | 1,800 | 2,000 |
- Sedentary: Little to no exercise
- Moderate: Exercise 3-5 days/week
- Active: Exercise 6-7 days/week
Protein Requirements by Goal
| Body Weight | Sedentary | Moderate Activity | Muscle Building | Athletes |
|---|---|---|---|---|
| 50 kg | 40g | 60g | 100g | 125g |
| 60 kg | 48g | 72g | 120g | 150g |
| 70 kg | 56g | 84g | 140g | 175g |
| 80 kg | 64g | 96g | 160g | 200g |
| 90 kg | 72g | 108g | 180g | 225g |
| 100 kg | 80g | 120g | 200g | 250g |
- Sedentary: 0.8g per kg body weight
- Moderate: 1.2g per kg
- Muscle Building: 2.0g per kg
- Athletes: 2.5g per kg
Ideal Weight Ranges by Height
Men:
| Height | Small Frame | Medium Frame | Large Frame |
|---|---|---|---|
| 160 cm (5'3") | 51-55 kg | 54-59 kg | 57-64 kg |
| 165 cm (5'5") | 55-59 kg | 58-63 kg | 61-68 kg |
| 170 cm (5'7") | 59-64 kg | 62-68 kg | 66-73 kg |
| 175 cm (5'9") | 63-68 kg | 66-73 kg | 70-79 kg |
| 180 cm (5'11") | 68-73 kg | 71-79 kg | 75-84 kg |
| 185 cm (6'1") | 72-78 kg | 76-84 kg | 80-90 kg |
Women:
| Height | Small Frame | Medium Frame | Large Frame |
|---|---|---|---|
| 150 cm (4'11") | 42-46 kg | 44-50 kg | 48-55 kg |
| 155 cm (5'1") | 46-50 kg | 48-54 kg | 52-59 kg |
| 160 cm (5'3") | 50-54 kg | 52-58 kg | 56-63 kg |
| 165 cm (5'5") | 54-58 kg | 56-63 kg | 60-68 kg |
| 170 cm (5'7") | 58-63 kg | 61-68 kg | 65-73 kg |
| 175 cm (5'9") | 63-68 kg | 66-73 kg | 70-79 kg |
Water Intake Recommendations
| Body Weight | Sedentary | Moderate Activity | High Activity | Hot Climate |
|---|---|---|---|---|
| 50 kg | 1.5 L | 2.0 L | 2.5 L | 3.0 L |
| 60 kg | 1.8 L | 2.4 L | 3.0 L | 3.6 L |
| 70 kg | 2.1 L | 2.8 L | 3.5 L | 4.2 L |
| 80 kg | 2.4 L | 3.2 L | 4.0 L | 4.8 L |
| 90 kg | 2.7 L | 3.6 L | 4.5 L | 5.4 L |
| 100 kg | 3.0 L | 4.0 L | 5.0 L | 6.0 L |
- General Rule: 30-40 ml per kg body weight
- Add 500-750 ml for each hour of exercise
- Add 20-30% in hot/humid climates
Pregnancy Weight Gain Guidelines (by Pre-Pregnancy BMI)
| Pre-Pregnancy BMI | Category | Total Gain | Weekly Gain (2nd & 3rd Trimester) |
|---|---|---|---|
| Below 18.5 | Underweight | 13-18 kg | 0.5-0.6 kg/week |
| 18.5 - 24.9 | Normal | 11-16 kg | 0.4-0.5 kg/week |
| 25.0 - 29.9 | Overweight | 7-11 kg | 0.2-0.3 kg/week |
| 30.0+ | Obese | 5-9 kg | 0.2-0.3 kg/week |
- Normal BMI: 17-25 kg total
- Overweight: 14-23 kg total
- Obese: 11-19 kg total
Target Heart Rate Zones
| Age | Max HR | Fat Burn (60-70%) | Cardio (70-85%) | Peak (85-95%) |
|---|---|---|---|---|
| 20 | 200 | 120-140 | 140-170 | 170-190 |
| 25 | 195 | 117-136 | 136-166 | 166-185 |
| 30 | 190 | 114-133 | 133-162 | 162-181 |
| 35 | 185 | 111-130 | 130-157 | 157-176 |
| 40 | 180 | 108-126 | 126-153 | 153-171 |
| 45 | 175 | 105-123 | 123-149 | 149-166 |
| 50 | 170 | 102-119 | 119-145 | 145-162 |
| 55 | 165 | 99-116 | 116-140 | 140-157 |
| 60 | 160 | 96-112 | 112-136 | 136-152 |
📊 Health & Fitness Calculators by Category
🤰 Pregnancy & Fertility Calculators
Track pregnancy, ovulation, and fertility planning
💪 Body Composition & Weight Calculators
Measure body metrics and composition
🔥 Calorie & Nutrition Calculators
Plan diet for weight loss, maintenance, or muscle gain
🏋️ Fitness & Training Calculators
Optimize workouts and athletic performance
💧 Hydration & Wellness Calculators
Track health metrics and wellness
BMI Calculator
Calculate your Body Mass Index (BMI) instantly with personalized health insights, risk assessment, and expert recommendations. Free, accurate BMI calculator supporting metric/imperial units. Get your BMI category, healthy weight range, and action plan based on WHO standards. Perfect for weight management, health screening, and fitness tracking.
Period Calculator
Period calculator with calendar view and reminders! Track next period, ovulation, and fertile window. Add to Outlook, Gmail, Apple Calendar with one click. Visual calendar marks all important dates automatically.
Ovulation Calculator
Calculate ovulation day, fertile window, and best days to conceive. Track menstrual cycle and predict fertility period for pregnancy planning with personalized calendar.
Calorie Calculator
Calculate personalized daily calorie needs for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor equation. Get accurate TDEE, BMR, macro split recommendations, and realistic weight change projections based on age, gender, weight, height, and activity level. Free calorie calculator with detailed nutrition guidance.
Lean Body Mass Calculator - LBM, FFM & Body Composition Calculator 2025
Advanced lean body mass calculator using Boer, James & Hume formulas. Calculate LBM, FFM, fat mass, muscle mass percentage with gender-specific accuracy. Includes body composition breakdown, FFMI calculator, athlete comparisons, real case studies, progress tracking, and nutrition recommendations for bodybuilding & fitness.
Pregnancy Due Date Calculator
Free pregnancy calculator estimates due date, current week, trimester, conception date from last menstrual period (LMP). Complete week-by-week fetal development guide, baby size comparisons, prenatal appointment schedule, pregnancy symptoms tracker, and milestone timeline. Accurate gestational age calculator.
BMR Calculator
Calculate Basal Metabolic Rate (BMR) - calories your body burns at rest. Use Mifflin-St Jeor or Harris-Benedict formula based on age, gender, weight, and height for metabolism estimation.
Body Fat Calculator
Calculate body fat percentage using US Navy method, skinfold measurements, or BMI formula. Assess fat mass, lean mass, and body composition for fitness and health tracking.
Calorie Burned Calculator
Calculate calories burned during exercise with scientifically-validated MET values. Track running, walking, cycling, swimming calories plus 12 activities. Get weekly/monthly projections, food equivalents, and personalized weight loss estimates. Free calorie burn calculator with lbs/kg conversion.
Ideal Weight Calculator
Calculate your ideal body weight using proven medical formulas. Get personalized healthy weight ranges based on your height, gender, age, and frame size.
TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) including BMR and activity level. Determine calorie needs for weight loss, maintenance, or muscle building with precise macros.
Conception Calculator
Calculate conception date from due date, birth date, or LMP. Estimate when baby was conceived and determine conception window for pregnancy planning.
BAC Calculator
Calculate Blood Alcohol Content (BAC) level based on drinks consumed, weight, gender, and time. Estimate intoxication level and time to sober up for responsible drinking.
Macro Calculator
Calculate macronutrient ratio (protein, carbs, fats) for diet goals. Get personalized macro split for weight loss, muscle gain, or maintenance with calorie and gram breakdown.
Water Intake Calculator
Calculate daily water intake recommendations based on weight, activity level, climate, and health status. Stay hydrated with personalized fluid requirements in liters or ounces.
One Rep Max Calculator
Calculate one rep max (1RM) for weightlifting exercises. Estimate maximum strength, training percentages, and progressive overload using Brzycki, Epley, or Lombardi formulas.
Protein Calculator
Calculate daily protein requirements for muscle building, weight loss, or maintenance. Get personalized protein intake in grams based on body weight, activity level, and fitness goals.
Target Heart Rate Calculator
Calculate target heart rate zones for cardio exercise based on age and resting heart rate. Optimize fat burn, aerobic, and anaerobic training zones with Karvonen formula.
Pregnancy Weight Gain Calculator
Calculate healthy pregnancy weight gain by trimester based on pre-pregnancy BMI. Track recommended weight gain range for single and multiple pregnancies.
Healthy Body Weight Calculator
Calculate healthy weight range for your height, age, and gender. Determine ideal weight using WHO BMI standards and multiple scientific formulas for optimal health.
Carbohydrate Calculator
Calculate daily carbohydrate needs for energy, weight loss, or athletic performance. Determine optimal carb intake in grams and percentage for low-carb, balanced, or high-carb diets.
Body Surface Area Calculator
Calculate body surface area (BSA) for medical dosing using Mosteller, DuBois, or Haycock formula. Essential for chemotherapy, drug dosing, and medical calculations.
Workout Timer - Free HIIT, Tabata & Interval Training Timer
Free online workout timer for HIIT, Tabata, circuit training, and boxing. Set custom intervals, rounds, and rest periods. Audio alerts, fullscreen mode, and preset workouts. No download required.
Fat Intake Calculator
Calculate daily healthy fat intake for optimal nutrition. Determine fat requirements in grams and calories based on diet type, activity level, and health goals.
IVF Cost Calculator 2025
Calculate IVF treatment costs including medications, procedures, and facility fees. See insurance coverage options and financing help. Compare costs by state. Estimate your out-of-pocket expenses for IVF treatment with detailed breakdown.