All Tools

Calculate your daily calorie needs using the Mifflin-St Jeor equation for BMR and activity-adjusted TDEE.

Split your daily calories into protein, carbs, and fat based on your goal and preferred macro ratio.

Estimate your body fat percentage using the US Navy method — just a few tape measurements required.

Calculate your ideal body weight using the Devine, Robinson, Miller, and Hamwi formulas.

Estimate daily water needs based on body weight, activity level, and climate. Results in liters, ounces, and glasses.

Estimate your one rep max from a submaximal lift using Epley, Brzycki, and Lombardi formulas.

Calculate running pace, finish time, or distance — with common race splits (5K, 10K, half, full).

Calculate your 5 training heart rate zones using age or resting heart rate (Karvonen method).

Find the best bedtime or wake-up time. Based on 90-minute sleep cycles — wake between cycles to feel refreshed.

Estimate Blood Alcohol Content using the Widmark formula. For informational use only — never drink and drive.

Calculate your TDEE — the total calories you burn per day including activity. Uses Mifflin-St Jeor BMR plus an activity multiplier, with cut/maintain/bulk targets.