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Calculators/Health & Fitness

Health & Fitness calculators

Body composition, training load and sports performance, using published clinical and sports-science formulas.

Health

Body composition, energy needs, training load and cycle tracking, using the standard published clinical and sports-science formulas.

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Body mass index (BMI)Weight relative to height, with the WHO category.BMR: basal metabolic rateEnergy burned at complete rest (Mifflin-St Jeor).TDEE: daily calorie needsBMR scaled by how active you are.Weight change timelineHow long a given calorie gap takes to shift a target.Body fat percentage (US Navy)Tape-measure estimate of body composition.Ideal body weightFour classic clinical formulas side by side.Macronutrient splitGrams of protein, carbs and fat for a calorie target.Daily water intakeBaseline fluid target adjusted for exercise and heat.Calories burned (MET)Energy cost of an activity from its metabolic equivalent.Heart rate training zonesKarvonen zones from resting and maximum heart rate.VO₂ max (Cooper test)Aerobic fitness from a 12-minute run.One-rep maxStrength ceiling estimated from a submaximal set.Running pace & finish timeConverts between pace, speed and race time.Pregnancy due dateEstimated delivery date from the last period (Naegele’s rule).Body surface areaUsed for drug dosing and cardiac index.Waist-to-hip & waist-to-heightFat distribution measures that track health risk.Ovulation & fertile windowLikely fertile days across a cycle.Sleep cycle timingWake times that fall between 90-minute sleep cycles.Anion gapUnmeasured ions in the blood, a first step in narrowing the cause of a metabolic acidosis.Corrected calcium for albuminAdjusts a total calcium reading for a low albumin level, using the Payne formula.Blood alcohol content (Widmark formula)Rough estimate of blood alcohol content from drinks consumed, body weight and time elapsed.Estimated average glucose from A1CConverts an HbA1c percentage into an average blood glucose reading, using the ADAG study formula.Corrected QT interval (QTc)Heart-rate-adjusted QT interval from an ECG reading, using the Bazett and Fridericia formulas.Creatinine clearance (Cockcroft-Gault)Estimated kidney filtration rate from age, weight and serum creatinine.Lean body mass (Boer formula)Fat-free body mass estimated from height and weight.Mean arterial pressure (MAP)Average pressure driving blood flow through the body over one heartbeat cycle.Total body water (Watson formula)Estimated volume of water in the body from age, height and weight.Fat-free mass index (FFMI)Muscularity measure that adjusts fat-free mass for height, comparable across body sizes.Smoking pack-yearsCumulative smoking exposure used in clinical risk screening.LDL cholesterol (Friedewald equation)Estimated LDL cholesterol from a standard lipid panel.Total cholesterol to HDL ratioA single number summarizing cardiovascular risk from a lipid panel.Daily protein intakeProtein target range based on body weight and activity level.Daily fiber intake targetRecommended dietary fiber based on total calorie intake.A Body Shape Index (ABSI)Waist circumference adjusted for height and BMI, an alternative to the waist-to-height ratio.Relative fat mass (RFM)Body fat percentage estimated from height and waist circumference (Woolcott-Bernstein formula).Shock indexHeart rate divided by systolic blood pressure, a quick marker of circulatory stress.Rate pressure productHeart rate times systolic blood pressure, an index of how hard the heart is working.HOMA-IR (insulin resistance)Estimated insulin resistance from fasting glucose and fasting insulin levels.

Sports

Performance and scoring maths for training and competition, from gear ratios to rating systems.

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Bike gear ratio & speedGear ratio, development and road speed for a given chainring, cog and cadence.Bike frame sizeRecommended frame size from inseam length, by bike type.Stride length & distance from stepsStride length from height, and a step count turned into distance.Hull speed (displacement boat)The theoretical top speed of a displacement-hull boat from its waterline length.Wilks score (powerlifting)Bodyweight-adjusted strength score for comparing lifters across weight classes.Elo rating changeHow a single result moves a player or team’s Elo rating.NFL passer ratingThe 0–158.3 quarterback rating from completions, yards, touchdowns and interceptions.Race time predictorPredicts a finish time at a new distance from a recent race result, using Riegel’s formula.Hiking time (Naismith’s rule)Estimated walking time for a hike from distance and total ascent.Bruce protocol VO₂maxEstimated maximal oxygen uptake from total time on a standard Bruce treadmill test.Magic number (pennant race)Combined wins by your team and losses by the nearest rival needed to clinch a spot.Net run rate (cricket)The run-rate differential used to separate teams level on points.