Health & Fitness
Diet and nutrition tools, calories, macros, portions, BMI, wellness logs, pace and sleep. These tools are free, need no account, and come with simple step-by-step instructions.
Diet & Nutrition Tools
Plan portions, understand food labels, and compare your own nutrition numbers. No account or food upload needed.
Macro CalculatorCalorie Deficit CalculatorProtein Intake CalculatorNet Carb CalculatorFood Portion Calorie CalculatorRecipe Calorie CalculatorMeal Calorie Split CalculatorNutrition Daily Value CalculatorWeight Loss Percentage CalculatorWeekly Calorie Average CalculatorFiber Intake CalculatorSugar Grams to Teaspoons CalculatorCalorie Calculator (BMR & TDEE)Meal & Food Diary
- BMI CalculatorBody Mass Index with the healthy weight range for your height.
- Calorie Calculator (BMR & TDEE)Daily calories to maintain, lose or gain weight.
- Body Fat CalculatorEstimate body fat % with the U.S. Navy tape-measure method.
- Ideal Weight CalculatorIdeal body weight by four common formulas.
- Water Intake CalculatorA simple daily water target from weight and activity.
- Running Pace CalculatorPace per km or mile from distance and finish time.
- Sleep CalculatorBest times to fall asleep or wake up, in 90-minute cycles.
- Pregnancy Due Date CalculatorEstimated due date and current week from the last period.
- Ovulation & Fertile Window CalculatorEstimate ovulation date and fertile window from last menstrual period.
- Menstrual Cycle & Next Period PredictorPredict upcoming menstrual cycle dates and ovulation phases.
- BMR (Basal Metabolic Rate) CalculatorCompute baseline calories burned at rest via Mifflin-St Jeor & Harris-Benedict.
- TDEE (Total Daily Energy Expenditure) CalculatorEstimate maintenance, cutting and bulking calorie requirements.
- Intermittent Fasting Schedule PlannerCalculate eating and fasting windows for 16:8, 18:6, 20:4 and OMAD.
- Target Heart Rate & Training Zones CalculatorDetermine aerobic, anaerobic, and fat-burn heart rate zones.
- BAC (Blood Alcohol Content) EstimatorEstimate blood alcohol concentration and time until sober.
- Pregnancy Due Date & Trimester CalculatorCalculate estimated delivery date and milestones using Naegele’s rule.
- Body Surface Area (BSA) CalculatorCompute BSA in square meters via Mosteller, DuBois and Haycock formulas.
- Dog Age to Human Years CalculatorConvert dog years to human age based on canine weight and breed size.
- Cat Age to Human Years CalculatorConvert feline age into human years based on developmental milestones.
- Running Pace & Kilometer Splits CalculatorCompute target pace per km/mile and split times for races.
- Swimming Calorie Burn CalculatorEstimate calories expended during pool swim sessions by stroke and bodyweight.
- Cycling Power (Watts) & Energy CalculatorEstimate mechanical wattage output and speed based on bike weight and slope.
- Macro CalculatorTurn your daily calories and chosen macro percentages into grams of protein, carbs, and fat.
- Calorie Deficit CalculatorCompare maintenance calories with a modest calorie reduction, without promising a weight-loss date.
- Protein Intake CalculatorConvert a protein amount in grams per kilogram into daily grams and an optional per-meal split.
- Net Carb CalculatorCompare total carbohydrate with a clearly defined fiber and sugar-alcohol subtraction.
- Food Portion Calorie CalculatorScale calories and macros from a food label to the portion you actually weighed.
- Recipe Calorie CalculatorAdd ingredient calories and macros, then divide the recipe into equal portions.
- Meal Calorie Split CalculatorDivide a daily calorie amount across breakfast, lunch, dinner, and snacks using your own percentages.
- Nutrition Daily Value CalculatorConvert a nutrient amount into US label % Daily Value for fiber, sodium, added sugar, and more.
- Weight Loss Percentage CalculatorCompare two weights and calculate the amount and percentage lost or gained.
- Weekly Calorie Average CalculatorFind the total and daily average from up to seven recorded daily calorie amounts.
- Fiber Intake CalculatorCompare fiber you recorded with a reference or personal goal you enter.
- Sugar Grams to Teaspoons CalculatorVisualize a label’s sugar amount using an approximate 4 grams per teaspoon conversion.
- Movement Break ReminderA repeating visual reminder with 10, 15, 20 or 30-minute intervals.
- Work / Rest Interval TimerRun configurable active and rest phases with round tracking.
- Gentle Breathing PacerFollow comfortable inhale / exhale cues without breath holds.
- 5-4-3-2-1 Grounding GuideStep through a private sensory checklist with notes.
- Manual Pulse Tap CounterCount manually felt beats during a 60-second session.
- Exercise Rep & Set CounterTap to count reps, undo mistakes and save completed sets.
- Water Drinking LogRecord actual drink volumes and total them in mL.
- Sleep DiaryLog bedtimes, wake times and awake periods with CSV export.
- Physical Activity DiaryKeep a dated record of activity minutes and perceived effort.
- Mood Check-in JournalRecord a simple mood rating and personal context privately.
- Symptom DiaryKeep timestamped observations and questions for your clinician.
- Pain DiaryTrack self-reported pain scores, location and context over time.
- Blood Pressure Reading LogRecord monitor readings without automated diagnoses or targets.
- Blood Glucose Reading LogRecord meter readings with explicit mg/dL or mmol/L units.
- Medication Checklist LogRecord planned or completed medicine tasks from your own care plan.
- Meal & Food DiaryKeep a descriptive meal record without invented calorie counts.
- Weekly Wellness Habit GridTick your own habits across seven dated days and export progress.
- Walking Cadence MetronomeUse optional audible beats at a self-selected pace.
- Custom Movement Routine PlayerBuild and run your own timed sequence of movement and rest labels.
- Health Appointment Prep SheetOrganize questions and notes into a downloadable consultation checklist.