Health Tools

Body Mass Index with metric/imperial unit toggle and a full WHO category chart (underweight subtypes, normal, overweight, obese classes I–III) showing where your reading falls.

Healthy-weight range from WHO BMI categories + Devine, Robinson, Miller, and Hamwi formulas (heights ≥152 cm / 5 ft).

Body fat percentage by US Navy tape method (Hodgdon & Beckett 1984) and Jackson-Pollock 3-site skinfold method (1985), with Deurenberg BMI cross-check and an ACE/ACSM healthy-range chart.

LBM estimate using the Boer formula — weight minus fat mass.

Cardiovascular risk indicator — waist circumference ÷ hip circumference.

Daily calorie needs using Mifflin-St Jeor + activity level.

Daily protein target by weight, activity, and goal.

Daily hydration needs by bodyweight + exercise + climate.

A simple cardiometabolic-risk screen — keep your waist below half your height. Better than BMI for visceral-fat risk per Ashwell 2012.

Estimate body surface area in m² using Mosteller and Du Bois formulas — for clinical reference, anesthesia dosing, and physiologic indexing.

Calories burned at complete rest — Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle.

Total Daily Energy Expenditure broken into BMR, TEF, NEAT, and exercise.

Estimate your 1RM from any rep set using Epley, Brzycki & Lombardi formulas — plus a strength % chart.

Calories burned during exercise — uses MET values for 18 common activities + your bodyweight.

Pace, speed, and a full per-km and per-mile splits table for 5K / 10K / Half / Marathon at your entered pace. Toggle between km and miles for the input.

Your 5 training zones using the Karvonen formula — accounts for your resting heart rate, not just age.

Estimate your VO2 max from the 12-min Cooper run OR the Rockport 1-mile walk test, with age- and gender-adjusted fitness rating.

Convert daily steps into calories burned and distance covered — accounts for your weight & height.

AHA target heart rate range (50–85% of max) for general cardio fitness.

Daily protein/carbs/fat in grams + kcal split, tuned to your goal (cut / maintain / bulk). Includes diet presets — balanced, high-protein, low-carb, keto, Mediterranean, Zone — or custom fat-percentage.

Pediatric BMI with rough CDC percentile category for children and teens aged 2–19.

Estimated due date from last menstrual period (Naegele's rule), first-trimester ultrasound (gestational age + remaining weeks), conception date, or IVF transfer. Shows trimester + ACOG term-week milestones.

AHA blood-pressure category — normal, elevated, stage 1, stage 2, or hypertensive crisis.

90-minute REM cycle bedtimes and wake times — wake at the end of a cycle, not in the middle of one.

Exact age in years, months, days, hours, and minutes — plus countdown to next birthday.