Tools
Use the following tools to measure your nutrition, hydration, exercise, sleep, and overall baseline health. These calculators rely on proven standards to help you track where you are, identify what’s missing, and generate actionable data. Whether you're adjusting macros, planning water intake, setting exercise goals, or checking daily micronutrient needs, this is your starting point.
BMI & Healthy-Weight Range
Your BMI:
Category:
BMI is a general guideline. Consider body composition and consult a professional.
Total Daily Energy Expenditure (TDEE) Calculator
Your RMR: kcal/day
Your TDEE: kcal/day
TDEE = RMR × activity factor.
Body Fat Percentage Estimator
Your Body Fat: %
Category:
Healthy Range: %
Men: Essential 2–5%, Athlete 6–13%, Fitness 14–17%, Average 18–24%, Obese ≥25%.Women: Essential 10–13%, Athlete 14–20%, Fitness 21–24%, Average 25–31%, Obese ≥32%.
Waist-to-Hip Ratio Calculator
Your Waist-to-Hip Ratio:
Healthy Benchmarks: Men < 0.90, Women < 0.85.
Lower ratios indicate lower cardiovascular risk compared to these thresholds.
Daily Fiber Intake Calculator
Recommended Fiber Intake: g/day
Based on Institute of Medicine Adequate Intake guidelines.
Daily Water Intake Calculator
IOM Recommendation: fl oz ( cups)
ACSM Recommendation: fl oz ( cups)
Based on IOM Adequate Intake and ACSM hydration guidelines.
Calorie Deficit/Surplus Planner
Target Daily Calories: kcal
Change: kcal (%)
Weekly Change: kcal/week
Macro Split Planner
Protein: g ( %)
Carbs: g ( %)
Fat: g ( %)
Calories per gram: Protein/Carbs = 4 kcal, Fat = 9 kcal.
Recommended Sleep Duration
Recommended Sleep: hours/night
Based on National Sleep Foundation and AASM guidelines, with +1 hour for post-pubertal females (ages 13+).
Bedtime Calculator
Ideal Bedtime:
Dietary Reference Intake Calculator
Your RDI & UL
| Nutrient | RDI | UL |
|---|
| Micronutrient | RDI | UL |
|---|
IOM RDAs/AIs & ULs; +35 mg vitamin C for smokers
Max & Target Heart-Rate Calculator
Max HR: bpm
Moderate (50–70%): – bpm
Vigorous (70–85%): – bpm
Uses the Tanaka formula (208 – 0.7 × age) for men and the Gulati formula (206 – 0.88 × age) for women.
The AHA recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week.
These measurements are just the beginning. Your daily needs can shift with stress, sleep, injuries, hormonal changes, and training intensity. Recheck often. The more you track, the more precise your progress becomes. Use these tools consistently—and apply what you learn.