Health & Fitness Tools
Calculate BMI, BMR calories, macronutrients, hydration, running paces, 1RM strength, and sleep cycles.
All Health & Fitness Tools
Every tool runs 100% locally in your browser with zero server uploads.
BMI & Body Composition Calculator
Calculate Body Mass Index (BMI), healthy weight ranges, prime index, and Ponderal Index in metric and imperial.
BMR & TDEE Daily Calorie Calculator
Calculate Basal Metabolic Rate and Total Daily Energy Expenditure using Mifflin-St Jeor and Katch-McArdle formulas.
Macro Nutrient Split & Diet Planner
Calculate daily protein, carbohydrate, and fat gram targets for cutting, maintenance, keto, and muscle building.
Body Fat Percentage Navy Tape Calculator
Estimate body fat percentage, fat-free mass, and lean muscle mass using the U.S. Navy circumference method.
One-Rep Max (1RM) & Strength Calculator
Calculate your maximum one-rep lift across Brzycki, Epley, and Lombardi formulas with training percentage tables.
Target Heart Rate Zone & Karvonen Calculator
Calculate aerobic, anaerobic, fat-burning, and VO2 max cardiovascular training zones using the Karvonen formula.
Running Pace, Split & Finish Time Calculator
Calculate running pace per kilometer or mile, kilometer splits, and projected finish times from 5K to full marathon.
Intermittent Fasting Window & Stage Timer
Track 16:8, 18:6, and 20:4 fasting windows with real-time biological stages: ketosis, autophagy, and glycogen depletion.
Sleep Cycle & Wake-Up Time Calculator
Calculate optimal bedtime and wake-up times aligned with 90-minute REM sleep cycles to prevent morning sleep inertia.
Calorie Deficit & Target Date Planner
Calculate daily calorie deficit, weekly fat loss rate, and projected goal achievement date.
Lean Body Mass (LBM) Calculator
Calculate Lean Body Mass (LBM) and Fat-Free Mass using the clinically validated Boer, James, and Hume formulas.
Heart Rate Variability (HRV) Tracker & Guide
Interpret RMSSD Heart Rate Variability readings, assess autonomic recovery status, and log baseline trends.
Max Heart Rate & Training Zones Calculator
Calculate Maximum Heart Rate using Tanaka, Gellish, and Fox formulas with 5 cardiovascular training zones.
One-Rep Max (1RM) Strength Calculator
Calculate your One-Rep Max (1RM) using Brzycki, Epley, and Lander formulas with a 1-to-12 rep loading chart.
Pregnancy Due Date & Trimester Calculator
Calculate Estimated Due Date (EDD), current gestational age, and trimester timeline using Naegele’s rule.
Blood Alcohol Content (BAC) Calculator
Estimate Blood Alcohol Concentration (BAC) and hours to reach 0.00% sobriety using the Widmark formula.
Caffeine Intake & Half-Life Decay Tracker
Track daily caffeine intake (mg), plot 5.7-hour half-life exponential decay, and estimate bedtime residual level.
Personalized Water Intake & Sweat Calculator
Calculate personalized daily water requirements factoring in body weight, workout intensity, and temperature.
VO2 Max Rockport Walking Fitness Calculator
Estimate aerobic VO2 Max fitness score using the Rockport 1-mile walking test and finish heart rate.
Running Pace & Race Split Calculator
Calculate running pace (min/mile, min/km), finish times, and kilometer/mile splits for 5K, 10K, and Marathons.
Electrolyte & Sweat Replacement Calculator
Calculate sodium, potassium, and magnesium replenishment requirements based on sweat rate and workout duration.
Waist-to-Hip & Waist-to-Height Ratio Calculator
Calculate Waist-to-Hip Ratio (WHR) and Waist-to-Height Ratio (WHtR) with WHO cardiovascular risk categories.
Barbell Plate Loading Calculator
Visual barbell plate loading calculator for Olympic bars (45 lb / 20 kg) showing exact plates required per side.
Body Surface Area (BSA) Calculator
Calculate Body Surface Area (BSA in m²) using Mosteller, DuBois, and Haycock formulas for clinical physiology.
Intermittent Fasting Schedule & Window Planner
Plan custom daily fasting and eating windows for 16:8, 18:6, 20:4, and OMAD with circular 24-hour clock visualizer.
Daily Meal Calorie & Macro Portion Divider
Divide daily target calories, protein, carbs, and fats into balanced portions across 2, 3, 4, 5, or 6 daily meals.
Sleep Debt & Recovery Catch-Up Planner
Calculate cumulative weekly sleep debt based on personal sleep needs and generate a healthy recovery sleep plan.
20-20-20 Ergonomic Eye & Posture Break Timer
Ergonomic 20-20-20 rule and desk stretch timer with gentle audio chime reminders and guided micro-exercises.
Glycemic Load & Blood Sugar Impact Calculator
Calculate Glycemic Load (GL) from Glycemic Index (GI) and portion carbohydrates to evaluate blood sugar impact.
Ideal Body Weight Calculator
Calculate ideal body weight using 5 validated medical formulas (Robinson, Miller, Hamwi, Devine, Peterson) and view your range with BMI-based comparison.
Vitamin & Mineral Daily Reference Guide
Interactive reference for 30+ vitamins and minerals: daily recommended intake by age/sex, food sources, deficiency symptoms, and toxicity thresholds.