14 free tools
Free health and fitness calculators
Plan meals, training and daily care with quick estimates: body measurements, calories and macros, strength and pace, cycles and pregnancy dates, and a printable medicine chart.
Body and fitness
- BMI calculatorBody mass index from height and weight.
- Body fat calculatorBody fat % by the US Navy tape method.
- Calorie needsBMR and a daily estimate from activity.
- Macro calculatorProtein, carbs and fat for your calorie goal.
- One rep maxEstimated 1RM and a percentage table from one set.
- Interval timerHIIT and Tabata rounds with beeps.
- Running pacePace per kilometre and per mile from a distance and a time.
- Water intakeA daily water amount from body weight.
- Sleep cyclesBedtimes that land on 90-minute cycles before you wake.
Cycles, pregnancy and medicines
- Ovulation calculatorFertile window and ovulation day for the next cycles.
- Period calculatorYour next periods from your cycle length.
- Due date40 weeks from the first day of the last period.
- Medication scheduleA printable daily chart of medicines and times.
- Days supply calculatorWhen your pills run out and when to request a refill.
Daily Pills | ReminderOpen
About these tools
The body fat calculator uses the US Navy tape method from your waist, neck and hips. The macro calculator splits a calorie target into protein, carbs and fat for your goal, and the one rep max calculator estimates your best single lift from one set, with a table of training weights. The interval timer runs HIIT and Tabata rounds with beeps.
The medication schedule maker lays out each medicine and time of day on a chart to print and keep on the fridge. The ovulation, period and due date calculators plan around a cycle, and BMI, calorie needs, water intake, sleep cycles and running pace are here too.
These are standard formulas for planning. Your doctor, dietitian or pharmacist is the right person for medical advice.
Questions
How accurate is the body fat calculator?
The US Navy method usually lands within a few percent of a lab scan when the tape measurements are careful. Measure at the same time of day each time to track a change.
Is my health data stored?
Your measurements stay on this device. Settings are remembered in this browser so the page opens the way you left it.
Which formula does the one rep max calculator use?
It shows the Epley and Brzycki estimates and their average, which agree closely for sets of up to about ten reps.
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