Health & Fitness

BMI, BMR, body fat, lean mass and body measurements.

• BMI Calculator Body mass index, BMI Prime and the healthy weight range for your height.
• BMR Calculator Basal metabolic rate from the Mifflin-St Jeor equation, with Harris-Benedict alongside.
• Body Adiposity Index Calculator Estimates body fat percentage from hip circumference and height, without a weight.
• Body Fat Calculator (US Navy Method) Estimates body fat percentage from height, neck, waist and hip measurements.
• Body Frame Size Calculator Small, medium or large frame from your height and wrist circumference.
• Body Surface Area Calculator Body surface area from height and weight, using the Mosteller and Du Bois formulas.
• FFMI Calculator (Fat-Free Mass Index) Fat-free mass index from height, weight and body fat, normalised to a height of 1.8 m.
• Ideal Weight Calculator Devine, Robinson, Miller and Hamwi estimates side by side, with the healthy BMI range for your height.
• Lean Body Mass Calculator Lean body mass from the Boer formula, and from a known body fat percentage.
• Skinfold Body Fat Calculator (Jackson-Pollock 3-Site) Body density and body fat percentage from three caliper skinfolds, using the Jackson-Pollock and Siri equations.
• TDEE Calculator Total daily energy expenditure from your BMR and activity level.
• Waist-to-Height Ratio Calculator Your waist-to-height ratio, its NICE band and the waist size that keeps it under 0.5.
• Waist-to-Hip Ratio Calculator Your waist-to-hip ratio compared with the WHO cut-off for abdominal obesity.

Calorie needs, macros, protein, fibre, water and weight timelines.

• Calorie Calculator Your daily calorie needs and maintenance calories, from the Mifflin-St Jeor equation and your activity level.
• Calorie Deficit and Surplus Calculator Target calories and expected weekly change for losing or gaining weight, whether cutting or bulking.
• Fibre Intake Calculator Daily fibre at about 14 g per 1,000 kcal, alongside common adult guidance.
• Macro Calculator Split your daily calories into protein, carbohydrate and fat, in grams and calories, with presets or your own percentages.
• Protein Intake Calculator Grams of protein a day for your body weight and goal.
• Reverse Diet Calculator A weekly step-up in calories from your current intake back to maintenance.
• Water Intake Calculator A general daily estimate of water to drink from your body weight and activity.
• Weight Loss and Gain Timeline Calculator How long it may take to reach a goal weight, and the likely date, at a daily calorie deficit or surplus.

Calories burned by activity, and steps converted to distance and calories.

• Calories Burned Calculator Estimate calories burned in an activity from its MET value, your weight and the time spent, both gross and net of resting.
• Cycling Calories Calculator Calories burned cycling by speed range or, on an exercise bike, by watts.
• HIIT Calories Calculator Calories burned in an interval session, from your work and recovery times and what you do in each.
• Hiking Calories Calculator Calories burned hiking, by terrain and the weight of your pack.
• Rowing Calories Calculator Calories burned on a rowing machine by watts or effort, or on the water.
• Running Calories Calculator Calories burned running at your speed or pace, with distance covered and calories per km.
• Steps Calculator Convert steps to distance, distance to steps, and steps to calories, using a step length based on your height.
• Strength Training Calories Calculator Calories burned in a weights or bodyweight session, by type of training.
• Swimming Calories Calculator Calories burned swimming, by stroke and effort.
• Walking Calories Calculator Calories burned walking, by pace or gradient, with distance covered and calories per km.

Pace, race prediction, heart rate zones, VO2 max, cycling power and swimming.

• 10K Pace Calculator The pace per km and per mile for a target 10K time, with splits for the whole race.
• 5K Pace Calculator The pace per km and per mile for a target 5K time, with splits for the whole race.
• Critical Swim Speed (CSS) Calculator Your critical swim speed and threshold pace from a 400 m and a 200 m time trial.
• Cycling Power Calculator The watts needed to ride at a speed, from gravity, rolling resistance, air drag and drivetrain loss.
• FTP Calculator FTP from a 20-minute test, with Coggan power zones and watts per kilogram.
• Half Marathon Pace Calculator The pace per km and per mile for a target half marathon time, with splits for the whole race.
• Heart Rate Zones Calculator Max heart rate, a target heart rate by the Karvonen method, and a five-zone training table.
• Marathon Pace Calculator The pace per km and per mile for a target marathon time, with splits for the whole race.
• Mile Pace Calculator The pace per km and lap times for a target mile, with splits for the whole race.
• Race Time Predictor Calculator Predict a race time at another distance from a recent result, using the Riegel formula.
• Running Pace Calculator Solve for pace, time or distance from the other two, and convert a pace to speed.
• Split Times Calculator A split-by-split race plan from a target time, with even or negative splits.
• Swim Pace Calculator Your swim pace per 100 m and per 100 yd, from a time and distance.
• Treadmill Calculator The VO2 and METs of walking or running at a treadmill speed and incline, from the ACSM equations.
• VO2 Max Calculator Estimate VO2 max from a Cooper 12-minute test, a race result or your resting and max heart rates.

One rep max, training volume, Wilks and DOTS scores, plates and warm-ups.

• Barbell Plate Calculator Which plates to load on each side of the bar for a target weight, in kilograms or pounds.
• Bench Press Max Calculator Estimate your bench press one rep max from a set of reps, with training percentages and spotter and safety notes.
• Deadlift Max Calculator Estimate your deadlift one rep max from a set of reps, with training percentages and notes on grip, stance and safety.
• DOTS Score Calculator Compare powerlifting totals across bodyweights with the DOTS formula.
• One Rep Max Calculator Estimate your one rep max from a set of reps with the Epley, Brzycki and Lombardi formulas, with a table of training percentages.
• Overhead Press Max Calculator Estimate your overhead press one rep max from a set of reps, with training percentages and technique and safety notes.
• Squat Max Calculator Estimate your squat one rep max from a set of reps, with training percentages and safety notes on pins and spotters.
• Training Volume Calculator Total weight moved in a workout, from sets, reps and weight across up to four exercises.
• Warm-Up Sets Calculator A warm-up set progression up to your working weight, with every set rounded to a weight you can load.
• Wilks Score Calculator Compare powerlifting totals across bodyweights with the original Wilks formula.

Due dates, pregnancy weeks, ovulation estimates, periods and baby age.

• Baby Age and Corrected Age Calculator A baby’s age in months, weeks and days, with corrected age if born before 37 weeks.
• Conception Date Calculator Estimate when conception probably happened, from a due date or the last period.
• Next Period Calculator Estimate the next six period start dates from the last period and cycle length.
• Ovulation and Fertile Window Calculator Estimate ovulation and the fertile window for this cycle and the next two, from the last period and cycle length.
• Pregnancy Due Date Calculator Estimate a due date from the last period, a conception date or an IVF transfer date.
• Pregnancy Week Calculator How many weeks and days pregnant, the trimester and the days to the due date, from the last period.

Bedtimes, wake times, sleep debt, naps and caffeine.

• Caffeine Calculator How much caffeine is left in your body at bedtime, from a dose, the time you had it and its half-life.
• Nap Calculator When to wake from a nap of each length, and the latest sensible time to nap before bed.
• Sleep Calculator Bedtimes for a set wake-up time, or wake-up times for a set bedtime, in 90-minute sleep cycles.
• Sleep Debt Calculator How far short of your sleep need you fell, over up to seven nights.