Health & Fitness
Consumer health and training — body composition, macros and calories, strength progression, sleep, supplements and mental wellbeing.
Consumer health and training, measured. BMI, body fat and lean mass, BMR and TDEE, macro splits, hydration needs, heart-rate zones, one-rep max and progressive overload, and the recovery arithmetic that keeps training sustainable.
Sleep and mental health cover cycle timing, sleep debt, caffeine half-life, stress and mood scoring; supplements cover dosing, timing and stack interactions.
Women's and men's health tools handle cycle and fertility windows, pregnancy milestones, and sex-specific risk and hormone measures. None of these replace a clinician — they make the number reproducible.
119 calculators in 4 sections.
Start with these
The questions people most often bring to this page, and the calculator that answers each one.
- One Rep Max (1RM) Calculator — 1RM from a submaximal set, across the standard formulas.
- Wilks Score Calculator — Wilks and DOTS scores for bodyweight-adjusted strength.
Matches are ranked by relevance. Use CtrlK anytime to search the full site.
Body Metrics & Training
BMI and body fat, TDEE, one-rep max, training load and injury prevention.
BMI Calculator
Calculate your Body Mass Index (BMI) to assess your weight category. Supports both imperial and metric units.
Blood Alcohol Content (BAC) Calculator
Estimate your blood alcohol content using the Widmark formula. See your current BAC, peak BAC, impairment level, and time to sobriety based on drink type, body weight, and gender.
Calorie & TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs based on your age, weight, height, and activity level.
Body Fat Percentage Calculator
Estimate your body fat percentage using the US Navy method. Determine your body composition category and fat vs lean mass.
Ideal Weight Calculator
Calculate your ideal body weight using four scientific formulas. See your healthy weight range based on BMI and height.
Water Intake Calculator
Calculate how much water you should drink daily based on your weight, activity level, and climate.
One Rep Max (1RM) Calculator
Estimate your one-rep max for any lift based on weight and reps. Get a training percentage chart for programming your workouts.
Heart Rate Zones Calculator
Calculate your personalized heart rate training zones using the Karvonen method. Optimize your cardio workouts for fat burn, endurance, or performance.
Pregnancy Due Date Calculator
Calculate your estimated due date, current gestational week, trimester, and key pregnancy milestones.
Macro Calculator
Calculate your daily protein, carb, and fat targets based on your body, activity level, and fitness goal.
Blood Alcohol Content (BAC) Calculator
Estimate your blood alcohol content based on weight, gender, drinks consumed, and time elapsed. Understand impairment levels and time to sobriety.
Ovulation Calculator
Estimate your ovulation date and fertile window based on cycle length and last menstrual period. Plan or prevent pregnancy with cycle tracking.
Body Surface Area Calculator
Calculate your body surface area (BSA) using multiple medical formulas. Used for medication dosing and medical calculations.
Calorie Burn Calculator
Calculate calories burned during exercise based on weight, duration, activity type (MET), and heart rate. Track your workout intensity.
Lean Body Mass Calculator
Calculate your lean body mass (LBM) and body fat mass. See ideal LBM ranges based on gender and weight.
Resting Metabolic Rate (RMR) Calculator
Calculate your Resting Metabolic Rate using the Mifflin-St Jeor equation. Estimate daily calorie needs at different activity levels.
Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio and assess health risks. A useful indicator of body fat distribution.
Sleep Debt Calculator
Calculate your sleep debt based on ideal vs actual sleep hours. Track your sleep deficit over time.
Target Heart Rate Calculator
Calculate your target heart rate zones for different exercise intensities. Optimize your workout intensity.
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on the Mifflin-St Jeor equation and your activity level. Includes BMR, cutting, and bulking calorie targets.
VO₂ Max Estimate Calculator
Estimate your VO2 max (maximum oxygen consumption) based on heart rate. Assess cardiovascular fitness.
Body Composition Calculator
BMI, body fat, TDEE, macros, and ideal weight in one tool
Body Type Calculator
Determine your body type (ectomorph, mesomorph, endomorph) and body shape based on your measurements. Get personalized fitness recommendations.
Army Body Fat Calculator
Calculate your body fat percentage using the official US Army body fat formula. Determine if you meet Army body composition standards based on age and gender.
Home Gym Equipment Calculator
Equipment selection and cost from your fitness goal and quality tier.
HSA Balance Projector
Simple year-by-year HSA projection with contributions, reimbursements, and growth.
First Aid Kit Scale
Scale basic kit quantities from household size and activity level (rough).
Periodization Planner
Plan volume and intensity progression across a training cycle using linear or undulating periodization. See weekly weight, set, and rep targets based on your 1RM.
Plate Loading Calculator
Find the exact plate combination to reach your target barbell weight. Shows plates per side using standard plate sizes (45, 25, 10, 5, 2.5 lb).
Wilks Score Calculator
Calculate your Wilks coefficient to compare powerlifting strength across body weight classes. Uses the official Wilks formula for both male and female lifters.
Training Volume Calculator
Get recommended weekly sets per muscle group based on your experience level, goals, and training frequency. Uses volume landmarks (MV, MEV, MAV, MRV).
Progressive Overload Calculator
Plan a 12-week weight and rep progression for compound lifts. See how gradually adding reps then weight drives volume increases over time.
Muscle Balance Ratio Calculator
Evaluate your push/pull, quad/hamstring, and upper/lower strength balance. Identify weak points and reduce injury risk with ideal ratio analysis.
Deload Week Calculator
Calculate reduced volume and intensity targets for your deload week. Choose between volume, intensity, or combined deload strategies for optimal recovery.
Meet Attempt Selector
Plan your opener, second, and third attempts for a powerlifting meet. Get smart attempt selection based on your training maxes with projected totals.
Band & Chain Calculator
Calculate effective loading at different positions when using bands and chains for accommodating resistance. See how load varies from bottom to lockout.
Bodyweight Exercise Progression
Find your current level in calisthenics progressions and see estimated load for each difficulty tier. Covers push-ups, squats, and pull-ups from beginner to advanced.
Breathwork Timer Calculator
Calculate inhalation, retention, and exhalation timing for pranayama and breathing exercises.
Yoga Calorie Burn Calculator
Calculate calories burned during yoga based on style, duration, intensity, and body weight.
Flexibility Progress Tracker
Track range of motion improvements over time and project when you will reach your flexibility goal.
Meditation Timer & Progression Calculator
Calculate optimal session length and track progression for building a sustainable meditation practice.
Pilates Reformer Settings Calculator
Get spring resistance, footbar position, and rep recommendations for Pilates reformer exercises.
Studio Class Capacity Calculator
Calculate the maximum number of students in a yoga or fitness class from room dimensions and mat spacing.
Yoga Practice Timer Calculator
Calculate total practice time with pose hold durations, transitions, warm-up, and cool-down.
Yoga Retreat Cost Calculator
Calculate per-person pricing for a yoga retreat from accommodation, meals, instruction, and activities.
Yoga Studio Revenue Calculator
Project monthly revenue from memberships, class packs, workshops, retail, and teacher training programs.
Yoga Teacher Training Hours Calculator
Track your RYT certification progress with contact hours, self-study, and teaching hour requirements.
Compression Garment Calculator
Determine the right compression garment size, mmHg level, and wear duration based on your measurements and needs.
Foam Rolling Protocol Calculator
Generate a foam rolling protocol with duration, sets, pressure level, and rolls per set based on target area and timing.
Ice vs Heat Calculator
Determine whether to use ice, heat, or both based on injury type, days since injury, and swelling status.
Overtraining Risk Calculator
Assess your risk of overtraining based on training volume, sleep, stress, rest days, and training duration.
Recovery Score Calculator
Assess your daily recovery readiness based on sleep, soreness, mood, and resting heart rate to guide training intensity.
Return to Sport Calculator
Estimate return-to-sport timelines and rehabilitation phases for muscle, ligament, bone, and concussion injuries.
Running Shoe Replacement Calculator
Estimate when to replace your running shoes based on weekly mileage, body weight, surface, and shoe type.
Taping Calculator
Calculate tape length, rolls needed, and application time for athletic taping of ankles, knees, wrists, and shoulders.
Training Load (ACWR) Calculator
Calculate the Acute:Chronic Workload Ratio (ACWR) to monitor injury risk and optimize training load progression.
Warmup Protocol Calculator
Generate a dynamic warmup protocol with exercise counts and duration based on sport type, intensity, and age group.
Nutrition & Supplements
Macros, meal timing, hydration, and supplement dosing and stacking.
Body Recomposition Calculator
Calculate calorie cycling for body recomposition — surplus on training days, deficit on rest days to build muscle and lose fat.
Carb Cycling Calculator
Calculate high, moderate, and low carb day macros for a carb cycling diet based on your targets and training schedule.
Cutting & Bulking Calculator
Calculate daily calories and macro targets for cutting, bulking, or maintenance phases based on your TDEE and body composition.
Electrolyte Replacement Calculator
Calculate sodium, potassium, and magnesium needs during exercise based on sweat rate, duration, and climate.
Post-Workout Recovery Calculator
Calculate optimal post-workout protein, carbs, leucine, and fluid intake for recovery based on your workout.
Pre-Workout Nutrition Calculator
Calculate optimal pre-workout meal composition and timing based on body weight, intensity, and time before exercise.
Protein Intake Calculator
Calculate your optimal daily protein target based on body weight, activity level, goals, and body composition.
Race Day Nutrition Calculator
Plan your race fueling strategy — carbs per hour, fluid, gels, and sodium based on distance, pace, and sweat rate.
Rehydration Calculator
Calculate sweat loss, sweat rate, and rehydration needs based on pre/post exercise weight and fluid intake.
Supplement Dosing Calculator
Calculate evidence-based dosing for creatine, caffeine, beta-alanine, and citrulline based on body weight and phase.
Herbal Extract Calculator
Calculate active compound content and whole-herb equivalence from extract ratio and standardization percentage.
Iron Supplement Calculator
Calculate elemental iron dosing by supplement type and deficiency severity, with duration estimates.
Magnesium Comparison Calculator
Compare magnesium supplement forms by elemental content, absorption rate, and effective dose per tablet.
Nootropic Stack Calculator
Build a nootropic supplement stack for focus, memory, mood, or sleep with weight-adjusted dosing and cycling.
Omega-3 Dosing Calculator
Calculate EPA and DHA targets by health goal, and capsules needed for fish oil, krill oil, or algae supplements.
Probiotic CFU Calculator
Determine the target CFU count and strain diversity for probiotic supplements based on health goal and age.
Protein Powder Cost Calculator
Calculate cost per serving and cost per gram of protein to compare protein powder value across brands and types.
Supplement Budget Calculator
Plan your monthly supplement budget by separating essential vs optional supplements and finding savings.
Supplement Interaction Calculator
Check for absorption interactions between common supplements and get timing recommendations.
Vitamin D Dosing Calculator
Calculate daily vitamin D (IU) needed to reach your target serum level based on current level, weight, and sun exposure.
Sleep & Mental Health
Sleep cycles and debt, caffeine half-life, stress and mood measures.
Caffeine Half-Life Calculator
Calculate how much caffeine remains in your system at bedtime and when to stop drinking coffee.
Circadian Rhythm Planner
Create a chronotype-based daily schedule for optimal sleep, focus, meals, and exercise.
Jet Lag Recovery Calculator
Calculate days to adjust from timezone change with light therapy and melatonin timing recommendations.
Light Exposure Calculator
Calculate your daily light exposure in lux-hours for optimal circadian entrainment.
Optimal Nap Duration Calculator
Calculate the best nap length to avoid sleep inertia and achieve your energy goals.
Shift Worker Sleep Planner
Optimize your sleep schedule for shift work with sleep windows, nap timing, and light strategies.
Sleep Cycle Calculator
Calculate optimal bedtime and wake time based on 90-minute sleep cycles to wake between cycles.
Sleep Debt Calculator
Calculate your accumulated sleep deficit and estimate how long recovery will take.
Sleep Efficiency Calculator
Calculate your sleep efficiency percentage — time asleep vs time spent in bed.
Sleep Environment Score Calculator
Rate your bedroom sleep environment across light, noise, temperature, air quality, and habits.
PHQ-9 Depression Calculator
Score the PHQ-9 (Patient Health Questionnaire-9) to assess depression severity and guide treatment recommendations.
GAD-7 Anxiety Calculator
Score the GAD-7 (Generalized Anxiety Disorder-7) questionnaire to assess anxiety severity from minimal to severe.
ACE Score Calculator
Calculate the Adverse Childhood Experiences (ACE) score from 10 categories of childhood trauma to assess long-term health risk.
Therapy Session Cost Calculator
Calculate therapy costs with insurance, copays, deductibles, and sliding scale options to plan mental health treatment expenses.
Burnout Assessment Calculator
Assess burnout risk across three dimensions — emotional exhaustion, cynicism/depersonalization, and professional efficacy — based on Maslach Burnout Inventory concepts.
PSQI Sleep Quality Calculator
Calculate the Pittsburgh Sleep Quality Index (PSQI) global score from seven component scores to assess overall sleep quality.
Holmes-Rahe Stress Scale Calculator
Assess stress-related illness risk using the Holmes-Rahe Social Readjustment Rating Scale based on major life events over the past year.
Screen Time Impact Calculator
Assess the impact of daily screen time on sleep quality, productivity, and overall well-being compared to outdoor time.
Medication Side Effect Burden Calculator
Assess the overall side effect burden of psychiatric medications based on severity scores, number of medications, and treatment duration.
Therapy ROI Calculator
Calculate the return on investment of therapy by comparing treatment costs against savings from reduced sick days and improved productivity.
Women's & Men's Health
Cycle and fertility windows, pregnancy milestones and sex-specific risk scores.
Menstrual Period Calculator
Track your menstrual cycle and predict your next period, ovulation date, and fertile window. Essential for family planning or period tracking.
Pregnancy Weight Gain Calculator
Calculate your recommended pregnancy weight gain based on pre-pregnancy BMI using IOM guidelines. Track if you're on target for a healthy pregnancy.
Menstrual Cycle Tracker Calculator
Track your menstrual cycle, predict ovulation day, fertile window, and next period based on cycle length and variation.
Fertility Treatment Cost Calculator
Compare IUI vs IVF costs with age-adjusted success rates, cumulative probabilities, and cost-per-success estimates.
Postpartum Recovery Timeline Calculator
Estimate recovery milestones after childbirth based on delivery type, complications, age, and fitness level.
Breastfeeding Calorie Needs Calculator
Calculate additional daily calorie and nutrient needs during lactation based on body stats, activity, and breastfeeding intensity.
Birth Plan Comparison Calculator
Compare costs, suitability, and key metrics for hospital, birth center, and home birth options based on your insurance, risk level, and preferences.
Menopause Symptom Tracker Calculator
Menopause Rating Scale (MRS) scoring tool to assess and track symptom severity across somatic, psychological, and urogenital domains.
Pelvic Floor Exercise Planner Calculator
Create a progressive Kegel exercise routine based on your current pelvic floor strength, training goals, and schedule.
Maternal Age Risk Calculator
Estimate age-related pregnancy risks including chromosomal abnormality rates, miscarriage probability, and complication risks.
Gestational Diabetes Calculator
Assess gestational diabetes risk factors, check glucose readings against ACOG/ADA targets, and get meal planning guidance.
Postpartum Depression Screening Calculator
Edinburgh Postnatal Depression Scale (EPDS) scoring tool to screen for postpartum depression symptoms.
Testosterone Level Interpreter Calculator
T-level interpretation by age with symptom correlation.
PSA Score Interpreter Calculator
PSA interpretation with age-specific reference ranges.
Male Fertility Calculator
Semen analysis parameter interpretation.
Hair Loss Progression Calculator
Norwood scale staging and genetics-adjusted progression projections.
Prostate Health Risk Calculator
Risk factors assessment for prostate conditions.
Erectile Dysfunction Score Calculator
IIEF-5 questionnaire scoring and severity classification.
Male Pattern Baldness Cost Calculator
Treatment cost comparison: medical vs surgical options.
Men's Heart Health Score Calculator
Cardiovascular risk from lifestyle factors.
Weight Training Recovery Calculator
Recovery time between sessions, driven primarily by training intensity.
Male Body Composition Calculator
Body fat and lean mass targets from circumference measurements, age-adjusted.