Health tools

Daily calories you burn, plus targets for cut, maintain, or bulk.

Body Mass Index with the WHO category and your healthy weight range.

Estimate your basal metabolic rate with Mifflin-St Jeor and Harris-Benedict.

Split daily calories into protein, carb and fat grams by diet preset.

Find maintenance calories and targets to lose, maintain or gain weight.

Estimate body fat percentage with the US Navy tape method.

Ideal body weight by Devine, Robinson, Miller and Hamwi formulas.

Estimate your 1RM and build a percentage-of-max lifting table.

Daily water target from body weight and activity, in liters and ounces.

Recommended daily protein range by goal, plus per-meal targets.

Pace, speed and race-time predictions from distance and time.

Estimate pregnancy due date, current progress and conception from LMP.

Predict ovulation, fertile window and upcoming period dates.

Calculate optimal bedtime or wake-up times based on sleep cycles.

Determine target training zones using age and resting heart rate.

Estimate calories burned during activities using MET values.

Calculate lean body mass, fat mass, and body fat percentage.

Assess body fat distribution and cardiovascular health risk.

Convert HbA1c to average blood glucose levels (eAG) and vice versa.

Evaluate systolic and diastolic blood pressure values.

Predict child adult height using parental height measurements.

Estimate blood alcohol concentration (BAC) over time.

Determine recommended weight gain targets by pregnancy week.

Calculate macronutrient targets (carbs, protein, fat) for ketogenic diet.

Calculate relative strength performance scores for powerlifting.

Calculate the total financial cost of smoking over time.

Interactive timer for intermittent fasting tracking.