Health & Fitness Tools | BMI, Calorie, Water,

BMI Calculator

Body Mass Index — find your BMI and healthy weight range

Gender

♂ Male

♀ Female

Age

Height

Weight

Enter your details to calculate BMI

Calorie Calculator (TDEE)

Total Daily Energy Expenditure — how many calories you need per day

Gender

♂ Male

♀ Female

Age

Height (cm)

Weight (kg)

Activity Level

Goal

Enter details to calculate daily calories

Water Intake Calculator

Calculate your daily water requirement based on weight, activity and climate

Weight (kg)

Activity Level

Climate

Enter your details to calculate water intake

Ideal Weight Calculator

Find your ideal weight using 4 different formulas (Hamwi, Devine, Robinson, Miller)

Gender

♂ Male

♀ Female

Height (cm)

Current Weight (kg)

Note: These are estimates. Body composition, muscle mass and bone density all affect your ideal weight.

Enter height and gender to calculate

Heart Rate Zone Calculator

Find your max heart rate and 5 training zones based on your age

Age

Resting Heart Rate (bpm)

Formula

Tip: Measure resting HR first thing in the morning before getting out of bed.

Enter age to see your heart rate zones

Body Fat % Calculator

Estimate body fat percentage using the US Navy tape measure method

Gender

♂ Male

♀ Female

Height (cm)

Neck Circumference (cm)

Waist Circumference (cm)

Enter measurements to calculate

Sleep Calculator

Find the best bedtime and wake-up times based on 90-minute sleep cycles

I want to wake up at

OR — I want to sleep at

Age Group

Choose a wake or sleep time to calculate

Macro Nutrient Calculator

Calculate your daily protein, carbs and fat targets based on your goal

Daily Calorie Target

Diet Type

Body Weight (kg) for protein target

Enter calories and diet type to calculate macros

Pregnancy Due Date Calculator

Estimate your due date and track key pregnancy milestones by trimester

Calculation Method

First Day of Last Period

Cycle Length (days, usually 28)

Enter your dates to calculate due date

Ovulation & Fertile Window Calculator

Find your most fertile days to maximise chances of conception

First Day of Last Period

Average Cycle Length (days)

28

Luteal Phase Length (days, usually 14)

Note: This calculator provides estimates based on average cycle data. Consult a healthcare provider for personalised advice.

Enter your cycle details to find your fertile window

Calories Burned by Activity

Estimate calories burned during exercise based on MET values and body weight

Body Weight (kg)

Activity

Duration (minutes)

Select activity and duration to calculate

Running Pace Calculator

Calculate pace, speed, finish time and calories for any distance

Distance

Race Preset

Your Pace (min:sec per km or mi)

:

Runner Weight (kg, for calorie estimate)

Enter distance and pace to calculate

Blood Pressure Checker & Log

Check your BP reading against WHO categories and track trends

Systolic (upper number) — mmHg

Diastolic (lower number) — mmHg

Pulse / Heart Rate (bpm, optional)

Age

Disclaimer: This tool is for informational purposes only. Always consult a doctor for medical advice regarding blood pressure management.

Enter your BP reading to check

Waist-to-Hip Ratio Calculator

Assess cardiovascular risk based on body fat distribution

♂ Male

♀ Female

Waist Circumference (cm)

Hip Circumference (cm)

Enter measurements to assess risk

VO2 Max Estimator

Estimate your aerobic fitness level from resting heart rate

♂ Male

♀ Female

Age (years)

Resting Heart Rate (bpm)

Enter details to estimate VO2 Max

Daily Protein Needs Calculator

Find your ideal protein intake based on weight, goal and activity

Body Weight (kg)

Goal

Enter details to calculate protein needs

Keto Macro Calculator

Calculate ketogenic diet macros: fat, protein and carb targets

Daily Calorie Target

Keto Type

Enter calories to get keto macros

Intermittent Fasting Calculator

Calculate your eating window and fasting end time

Fasting Protocol

Fasting Start Time

Select protocol and start time

Step Counter to Calories

Convert daily steps to calories burned and distance walked

Number of Steps

Body Weight (kg)

Walking Pace

Enter steps to calculate calories

Sleep Debt Calculator

Calculate your accumulated sleep deficit and recovery time

Age

Average Sleep Per Night (hours)

Number of Days

Enter your sleep details

Lean Muscle Mass Estimator

Estimate lean body mass and fat mass using body measurements

♂ Male

♀ Female

Total Body Weight (kg)

Height (cm)

Wrist Circumference (cm)

Enter measurements to estimate muscle mass

Vitamin D Sun Exposure Calculator

Estimate daily sun exposure needed for sufficient Vitamin D synthesis

Skin Type

Season / UV Index

Body Exposure

Select your skin type to get recommendation

Child Growth Tracker

Check if your child's height and weight are within healthy range for their age

♂ Boy

♀ Girl

Age (months, 0–60)

Weight (kg)

Height (cm)

Enter age and measurements to check growth

Perceived Stress Score

Quick 5-question stress assessment based on the PSS scale

Rate each question: 0 = Never, 1 = Almost Never, 2 = Sometimes, 3 = Fairly Often, 4 = Very Often

1. How often have you felt unable to control important things in your life?

2. How often have you felt nervous and stressed?

3. How often have you felt difficulties were piling up so high you could not overcome them?

4. How often have you felt confident about your ability to handle personal problems?

5. How often have you been able to control irritations in your life?

Answer all questions to get your stress score

Desk Worker Posture Risk Score

Assess your ergonomic risk based on daily sitting habits

Daily Sitting Hours

Break Frequency

Monitor at Eye Level?

Chair Has Lumbar Support?

Answer questions to assess posture risk

Fertility Window Calculator

Estimate your fertile days and next ovulation date

First Day of Last Period

Cycle Length (days)

For information only. Consult a doctor for fertility advice.

Enter your cycle details

Alcohol Units Tracker

Calculate weekly alcohol units and compare against safe drinking limits

Beer / Lager (pints, 4%)

Wine (glasses, 175ml, 13%)

Spirits (shots, 25ml, 40%)

Other (units)

Enter your weekly drinks to calculate units

Medication Dosage Calculator

Weight-based dose calculator for common OTC medications

Medication

Body Weight (kg)

Doses Per Day

Disclaimer: Always consult a doctor or pharmacist before taking medications. This tool is for informational reference only.

Select medication and enter weight

Free Health Calculators