All tools
Free health calculators & tools
Every HealthyLifeStyles calculator in one place — 53 free tools across 9 categories. Instant results, both metric and imperial units, no signup, and nothing you enter ever leaves your device.
- Nutrition
Intermittent Fasting Calculator & Timer
Pick a protocol (16:8, 18:6, OMAD, 5:2), set your eating window, and run a live fasting timer. Open - Nutrition
7-Day Meal Plan Generator
Turn your calorie and macro targets into a free, personalized week of meals with a grocery list. Open - Nutrition
Muscle Preservation Calculator
Keep muscle while losing weight — get your protein target, a muscle-loss risk check, and an action plan. Open - Nutrition
Calorie Calculator
Find your daily calorie target (TDEE) for losing, maintaining, or gaining weight. Open - Nutrition
Macro Calculator
Split your calories into protein, carbs, and fat that fit your goal. Open - Nutrition
Protein Intake Calculator
Get your daily protein target based on body weight and activity. Open - Nutrition
Water Intake Calculator
Find how much water to drink each day, in liters and fluid ounces. Open - Nutrition
Calorie Deficit Calculator
See the daily deficit needed to lose a target weight by your chosen date. Open - Nutrition
Keto Calculator
Get your ketogenic macros (70/25/5) and daily net carb limit. Open
- Body & Weight
BMR Calculator
Calculate the calories your body burns completely at rest. Open - Body & Weight
Weight Loss Timeline Calculator
See a realistic goal date and a weight-over-time chart at a safe, sustainable pace. Open - Body & Weight
BMI Calculator
Check your body mass index and what your healthy weight range looks like. Open - Body & Weight
Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method. Open - Body & Weight
Ideal Weight Calculator
See your healthy weight range from BMI and the Devine formula. Open - Body & Weight
Lean Body Mass Calculator
Find how much of your weight is muscle, bone, and organs — not fat. Open - Body & Weight
Waist-to-Height Ratio Calculator
A quick check of central fat risk — your waist should be under half your height. Open - Body & Weight
Waist-to-Hip Ratio Calculator
Measure body-shape health risk with your waist and hip measurements. Open - Body & Weight
Weight Loss Percentage Calculator
See what percentage of your starting weight you’ve lost so far. Open
- Fitness
Walk It Off Calculator
Enter a food or calories to see the minutes of walking, running, or cycling to burn it. Open - Fitness
Strength Program Builder
Turn your 1RM into a free 4-week progressive-overload plan with exact working weights. Open - Fitness
Sitting Disease Reversal Calculator
Offset desk time with micro-breaks and extra NEAT steps — get a personalized movement recipe. Open - Fitness
One-Rep Max Calculator
Estimate your 1RM with Epley and Brzycki, plus a full % training table. Open - Fitness
Running Pace Calculator
Solve pace, finish time, or distance — and see your splits. Open - Fitness
Calories Burned Calculator
Estimate calories burned by activity using MET values and your weight. Open - Fitness
VO₂ Max Calculator
Estimate your cardio fitness from your resting and max heart rate. Open - Fitness
Steps to Calories Calculator
Turn your step count into distance walked and calories burned. Open
- Heart Health
Target Heart Rate Calculator
Find your five heart-rate training zones for fat burn and cardio. Open - Heart Health
Max Heart Rate Calculator
Estimate your maximum heart rate from your age. Open - Heart Health
Blood Pressure Checker
See which AHA blood-pressure category your reading falls into. Open - Heart Health
Resting Heart Rate Checker
Compare your resting heart rate against healthy age and sex benchmarks. Open
- Sleep & Recovery
Sleep Chronotype Quiz
Are you a Lion, Bear, Wolf, or Dolphin? Find your type and your ideal daily schedule. Open - Sleep & Recovery
Caffeine Intake Calculator
Add up your daily caffeine from coffee, tea, and energy drinks vs the ~400 mg safe limit. Open - Sleep & Recovery
Caffeine Curfew Calculator
See when to stop caffeine and how to time light for better sleep — with a shareable daily timeline. Open - Sleep & Recovery
Sleep Calculator
Find the best bedtime or wake-up time using 90-minute sleep cycles. Open - Sleep & Recovery
Nap Calculator
Get the ideal wake-up time for a power nap or a full sleep cycle. Open - Sleep & Recovery
Sleep Debt Calculator
Add up the sleep you owe over a week and how to repay it. Open
- Women's Health
Pregnancy Due Date Calculator
Estimate your due date from your last period, conception, or IVF transfer. Open - Women's Health
Pregnancy Week-by-Week
See your current gestational week and what’s developing right now. Open - Women's Health
Ovulation Calculator
Predict your ovulation and fertile window from your cycle length. Open - Women's Health
Period Calculator
Predict your next three periods from your cycle length. Open - Women's Health
Pregnancy Weight Gain Calculator
See your recommended weight-gain range by pre-pregnancy BMI (IOM). Open
- Health Risk
Lifestyle Age Test
See how your habits may be aging your body vs your real age — an educational, shareable estimate. Open - Health Risk
Waist-Based Health Risk
Combine your BMI and waist-to-height ratio into a risk-level explainer. Open - Health Risk
Heart Disease Risk (Educational)
An educational lifestyle-based heart risk estimate — not a diagnosis. Open - Health Risk
Type 2 Diabetes Risk (Educational)
A non-diagnostic diabetes risk band — and why to get screened. Open - Health Risk
Smoking Cost Calculator
See what smoking costs you over time — and the benefits of quitting. Open - Health Risk
Alcohol Units Calculator
Convert your weekly drinks into units and check low-risk guidelines. Open
- Mental Wellness
Sleep Quality Self-Check
A short check-in on how restful your sleep has been, with tips. Open - Mental Wellness
Stress Level Self-Check
Reflect on your stress with a few questions and coping ideas. Open - Mental Wellness
Burnout Self-Check
A gentle reflection on energy and workload — and where to get support. Open - Mental Wellness
Box Breathing Timer
A guided 4-4-4-4 and 4-7-8 breathing tool to help you calm down. Open
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