Health & Wellness Calculators
Empower your fitness and diet goals with data-driven tools. Track key metrics, understand nutritional needs, and build a balanced lifestyle for long-term well-being.
Key Metrics for Wellness
BMR vs. TDEE: Understanding Calorie Needs
Your Basal Metabolic Rate (BMR) is the minimum number of calories required to keep your body functioning at rest.
However, your Total Daily Energy Expenditure (TDEE) includes BMR plus the calories burned through all daily activities (exercise, walking, digestion). The TDEE is the critical number for weight management—eating less than your TDEE leads to weight loss, while eating more leads to weight gain.
Figure out your daily maintenance calories with the Daily Calorie Needs Calculator.
The Zone: Targeting Your Heart Rate
For effective cardiovascular training, it's essential to stay within your Target Heart Rate (THR) Zone. This zone is typically $50\%$ to $85\%$ of your Maximum Heart Rate (MHR), which is estimated by the simple formula: $$\text{MHR} = 220 - \text{Age}$$
Exercising below this zone may not yield cardiovascular benefits, while exercising above it can be too strenuous and unsustainable for long periods.
Find your perfect workout intensity with the Target Heart Rate Calculator.
Fitness, Diet, and Lifestyle Tools
BMI (Body Mass Index) Calculator
Determine your BMI based on height and weight to assess if you are in a healthy weight category.
Calculate Health →Daily Calorie Needs Calculator
Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to guide weight management.
Calculate Health →Target Heart Rate Calculator
Calculate your maximum and target heart rates for optimal cardiovascular exercise intensity.
Calculate Health →Body Fat Percentage Estimator
Estimate your body fat percentage using various methods like the Navy formula or skinfold measurements.
Calculate Health →Water Intake Calculator
Determine the recommended daily water intake based on your weight, activity level, and climate.
Calculate Health →Ideal Weight Range Calculator
Find a healthy weight range based on factors like height, age, gender, and frame size.
Calculate Health →Looking for a specific fitness or diet calculator?
Tell us what you need, whether it's a macro counter or a specific injury recovery planner, and we'll consider adding it.
Suggest a Wellness Tool