Calculators for BMI, daily calories, weight loss, macros, protein, body fat, one-rep max and sleep, with more on the way. Each calculator shows its formula, a worked example and the sources behind the numbers.
Check where your weight sits for your height and understand body composition.
Work out daily calorie needs, resting energy use and macro targets.
Estimate calories burned in activities and your one-rep max.
Everyday health checks, starting with a sleep cycle planner.
HealthFitnessHQ is a free set of health and fitness calculators that turn your own measurements into clear numbers, such as BMI, daily calorie needs, macros, protein, body fat and one-rep max. Each calculator names its formula and sources, shows a worked example, and keeps your entries in your browser.
Start from what you want to know. Each row names the best first calculator and others that pair well with it.
| If you want to… | Start with | Also useful |
|---|---|---|
| See whether my weight suits my height | BMI Calculator | Ideal Weight Calculator |
| Estimate my body fat | Body Fat Percentage Calculator | — |
| Find out how many calories I need | Calorie Calculator (TDEE) | BMR Calculator |
| Lose weight at a safe pace | Calorie Deficit Calculator | Calorie Calculator (TDEE) |
| Set my daily protein, carbs and fat | Macro Calculator | Protein Calculator |
| Plan strength training | One-Rep Max (1RM) Calculator | — |
| Plan my sleep | Sleep Calculator | — |
Calculators use equations built from groups of people, so they describe an average rather than you. Your own metabolism, body build and activity can differ from the average, which is why we show ranges where we can and label every result as an estimate.
Formulas and categories come from published research and recognised bodies: the CDC and WHO for BMI categories and sleep guidance, the NIH's NIDDK Body Weight Planner and the FAO/WHO/UNU energy report for energy and weight change, the Institute of Medicine (National Academies) and the Dietary Guidelines for Americans for macronutrient ranges, sports-nutrition position stands for protein, the US Navy method for body fat, and peer-reviewed equations for resting energy and one-rep max. Each calculator page lists its own sources.
Calorie and weight tools also have built-in safety limits: they never suggest fewer than 1,200 kcal a day for women or 1,500 kcal for men, cap weight-loss targets at about 1 kg (2 lb) a week, and do not offer weight-loss targets if BMI is under 18.5. Read the full rules in our editorial policy and methodology.
Yes. Every calculator is free, with no sign-up, no email address and no payment. The site does not currently show ads.
No. Results are estimates for information only and are not medical advice or a diagnosis. They do not replace a consultation with a doctor, dietitian or other qualified health professional. If you have a medical condition, are pregnant or are unsure, check with a professional first.
No. The calculations run in your browser and the numbers you type into a calculator are not sent to our servers. We use Google Analytics to count visits to pages; see the privacy policy for details.
They are as accurate as the published formulas they use, and those formulas describe averages across groups of people. Use a result as a starting point, compare it with real progress over a few weeks and adjust. Where several accepted formulas exist, the calculator says which it uses or shows more than one.
From peer-reviewed research and recognised health bodies such as the CDC, WHO and NIH. Every calculator page names its sources, and the methodology page lists the method behind each calculator.
Start with the Calorie Calculator (TDEE) to estimate how many calories you use each day, then use the Calorie Deficit Calculator to set a target and goal date within safe limits. The Macro Calculator and Protein Calculator can then turn that target into daily grams.
Health numbers deserve more than a black box. Every calculator on HealthFitnessHQ uses a published formula or official category table, names it on the page, and walks through a worked example so you can check the arithmetic yourself. Where a result could push someone towards an unsafe choice, the tool applies conservative limits and points to a doctor or dietitian.
Read our editorial policy and methodology. Results are estimates for information only and are not medical advice.