Health Calculators

BMI and health estimates. These tools give general information, not medical advice. 193 tools. All free, no signup.

TDEE Calorie Calculator

How many calories you need each day, for weight loss or weight gain goals.

BMR Calculator

How many calories your body burns at rest each day.

Body Fat Calculator

Estimate body fat percent from body measurements with the Navy method.

Water Intake Calculator

How much water you should drink daily, based on your weight.

Sleep Calculator

When to sleep to wake up fresh, using 90 minute sleep cycles.

Ovulation Calculator

Estimate of fertile days and next period. Estimate only, not medical advice.

A1C to Average Glucose Converter

Convert HbA1c percentage to estimated average glucose and back in mg per dL and mmol per L

ABSI Calculator

Calculate A Body Shape Index from waist size, BMI and height

Calories Burned by Activity Calculator

Estimate calories burned walking, running, cycling, swimming and more by duration and weight

Adult Height Predictor Calculator

Predict a child adult height from mother and father height with the mid parental method

Alcohol Calories Calculator

See calories and sugar in common drinks and what a night out adds up to

Alcohol Units Calculator

Work out alcohol units and pure alcohol grams in any drink from volume and strength

Baby Formula Amount Calculator

Estimate daily formula milk amount from baby weight and split it across feeds per day

BAC Calculator

Estimate blood alcohol content from drinks, body weight and time using the Widmark formula

Blood Donation Date Calculator

Find your next eligible blood donation date from your last donation and donation type

Blood Pressure Checker

Enter systolic and diastolic readings to see the category on the standard AHA blood pressure chart

Body Frame Size Calculator

Work out whether you have a small, medium or large body frame from wrist size and height

Body Surface Area Calculator

Calculate body surface area in square metres with Mosteller and Du Bois formulas

Breastfeeding Calorie Calculator

Estimate extra daily calories needed while breastfeeding for the first and second six months

Caffeine Clearance Calculator

Estimate how much caffeine is still in your system hour by hour using the five hour half life

Caffeine Intake Calculator

Total the caffeine in your coffee, tea and energy drinks and compare it with the 400 mg daily guide

Calorie Deficit Calculator

Find the daily calorie deficit you need for safe and steady weekly weight loss

Calorie Zigzag Calculator

Plan a weekly zigzag calorie schedule with higher and lower days that average to your target

Cholesterol Ratio Calculator

Calculate total to HDL, LDL to HDL and triglyceride to HDL ratios from your lipid panel

Conception Calculator

Estimate your conception date and fertile window from your due date or last period

Creatine Dosage Calculator

Work out creatine loading and daily maintenance doses from your body weight

Cycling Power Estimate Calculator

Estimate cycling watts from speed, rider weight, gradient and road position

Earliest Pregnancy Test Calculator

Find the earliest sensible date to take a pregnancy test from your ovulation date

Intermittent Fasting Window Calculator

Plan 16 8, 18 6 and OMAD fasting windows with exact start and eating times

Fat Free Mass Index Calculator

Calculate your FFMI and normalized FFMI to gauge muscularity for your height

Fiber Intake Calculator

Work out your recommended daily fiber grams based on age, sex and calorie intake

Healthy Weight Range Calculator

See the healthy weight range for your height based on the standard BMI range

Hiking Time Calculator

Estimate hiking time from distance and total ascent using the Naismith rule

Ideal Weight Calculator

Find your ideal body weight using Devine, Robinson, Miller and Hamwi formulas side by side

IVF Due Date Calculator

Calculate an IVF due date from egg retrieval, day 3 transfer or day 5 blastocyst transfer

Keto Macro Calculator

Set keto macros with low carb, moderate protein and high fat grams for your calories

Kids Calorie Calculator

Estimate daily calorie needs for children and teens by age, sex and activity level

LDL Cholesterol Calculator

Estimate LDL cholesterol from total cholesterol, HDL and triglycerides with the Friedewald formula

Lean Body Mass Calculator

Calculate lean body mass from your weight and body fat percentage, or estimate it with the Boer and James formulas

Lean Bulk Surplus Calculator

Find a small calorie surplus and weekly gain target for lean muscle building

Macro Calculator

Get daily protein, carb and fat grams matched to your calories and your goal

Mean Arterial Pressure Calculator

Calculate mean arterial pressure from systolic and diastolic blood pressure

One Rep Max Calculator

Estimate your one rep max from any set using Epley, Brzycki and Lombardi formulas plus a percentage chart

Pack Year Calculator

Calculate pack years from packs smoked per day and years of smoking

Period Calculator

Predict your next three periods from your last period date and average cycle length

Ponderal Index Calculator

Calculate ponderal index, a height cubed alternative to BMI for lean and tall builds

Pregnancy Calorie Calculator

Estimate daily calorie needs per trimester based on your maintenance calories

Pregnancy Weight Gain Calculator

See the recommended total and weekly weight gain range for your pre pregnancy BMI and week

Protein Intake Calculator

Calculate daily protein grams from your body weight, activity level and goal

Race Split Calculator

Build even, negative or positive split tables for your marathon or half marathon goal time

Race Time Predictor

Predict your 5K, 10K, half marathon and marathon times from a recent race result

Rowing Pace Calculator

Convert rowing split per 500 metres into watts, pace and predicted times with the standard power formula

Smoking Cost and Quit Savings Calculator

See what smoking costs per month and year, and what quitting could save with health timeline milestones

Steps to Calories Calculator

Convert your daily step count into calories burned using your weight and walking pace

Steps to Distance Calculator

Convert steps into kilometres and miles using your height based stride length

Sweat Rate Calculator

Measure your sweat rate per hour from pre and post workout weight and fluid intake

Swimming Pace Calculator

Convert swim times into pace per 100 metres or yards and predict other distances

Target Heart Rate Zone Calculator

Get your five training heart rate zones using the Karvonen heart rate reserve method

Treadmill Calories Calculator

Estimate treadmill calories burned from speed, incline, duration and body weight

VO2 Max Calculator

Estimate VO2 max from a Cooper test, Rockport walk test or resting and max heart rate

Waist to Height Ratio Calculator

Check your waist to height ratio against the simple keep waist under half height guide

Waist to Hip Ratio Calculator

Calculate your waist to hip ratio and see where it falls on the standard WHO chart

Weight Loss Goal Date Calculator

See the date you could reach your target weight at a safe weekly loss rate

Weight Loss Percentage Calculator

Calculate the percentage of body weight you have lost between two weigh ins

Wilks and DOTS Calculator

Calculate Wilks and DOTS powerlifting scores to compare lifts across body weights

Sehat Card Hospital Guide

Check the list of Sehat Card panel hospitals and how to get free treatment.

Calorie Calculator

Find daily calories to lose, gain or maintain weight.

30 Day Fitness Challenge Generator

Build a 30 day fitness challenge matched to your level. Daily exercise challenge plan.

Baby Sleep Schedule Planner

Baby and newborn sleep routine and nap chart by age. Age wise baby sleep routine.

Breathing Exercise Timer

Guided timer for box breathing and the 4-7-8 technique. Breathing exercises to lower stress.

Chai Calorie Calculator

Calories in doodh patti, elaichi chai and milk tea. Calorie count from your chai ingredients.

Child Growth Percentile Estimator

Estimate child growth percentile from WHO growth charts. Growth estimate from height and weight.

Chronotype Quiz

Are you a morning person or a night owl. A 2 minute quiz for your sleep type.

Couch to 5K Plan Generator

A 9 week walk run plan that takes beginners to 5 km. The famous NHS running program.

Daily Step Goal Planner

A daily step target based on age and routine. Personalized daily step target planner.

Deadlift Warmup Calculator

Warmup set weights before a deadlift. Warmup plate calculator for safe lifting.

Desi Food Calorie Estimator

Calories in desi foods like biryani, nihari, roti and samosa. Pakistani food calorie chart estimator.

Diaper Size by Weight Converter

Find the right diaper size from baby weight. Easy diaper size chart by weight.

Eye Break 20-20-20 Planner

Break schedule for your eyes during screen work. Reduce eye strain with the 20-20-20 rule.

Home Workout Generator

Build a full body workout routine at home with no equipment. No equipment home exercise plan.

Marathon Fueling Planner

A carbs and water plan for race day. Marathon and long run fueling schedule planner.

Medicine Reminder Schedule Planner

Make a daily schedule for medicine times. Timing planner only, ask a doctor about dosage.

Pakistan Child Vaccination Schedule

Official child vaccination schedule as per EPI Pakistan. Chart from birth to 15 months.

Posture Break Planner

Stretch and posture break schedule for desk work. A routine to avoid back pain.

Prescription Refill Date Calculator

When your medicine will run out and when to refill it. Refill date calculator by tablet count.

Progressive Overload Planner

Plan weekly increases in weight or reps. Step by step strength gain planner.

Relative Fat Mass RFM Calculator

Estimate body fat percent from height and waist only. A better formula than BMI, you only need a tape measure.

Sleep Debt Calculator

Log your sleep hours for a week and see how much sleep debt you carry plus a simple catch up plan

Vitamin D Deficiency Risk Checker

Answer a few lifestyle questions to check your vitamin D deficiency risk and get safe sun and diet tips

Flu vs Cold Symptom Checker

Compare your symptoms against flu, common cold and allergy signs to understand what you may have

Diabetes Risk Checker

Check your type 2 diabetes risk with a short lifestyle questionnaire based on common medical factors

Daily Sugar Limit Calculator

Find your safe daily added sugar limit from your calorie intake and track it against common foods

Daily Salt Intake Calculator

Check how much salt you eat daily and compare it with the WHO recommended limit

Mood Journal Tracker

Record your daily mood with a quick check in and view your emotional trends over the month

Menopause Symptom Checker

Review common menopause symptoms with a guided checklist and prepare notes for your doctor visit

AQI Health Advisor

Enter the air quality index for your city and get clear health guidance for outdoor activities

Sleep Cycle Calculator

Find the best bedtime or wake-up time based on natural 90-minute sleep cycles so you wake up refreshed.

Glycemic Load Calculator

Estimate the glycemic load of foods and whole meals. General information only, not medical advice.

Vitamin D Sun Exposure Calculator

Estimate safe sun minutes for vitamin D by skin type and UV. General information only, not medical advice.

Nap Length Optimizer

Get the best nap length for your available time and goal. General information only, not medical advice.

Jet Lag Recovery Planner

Estimate jet lag recovery days and get a light and sleep plan. General information only, not medical advice.

Urine Color Hydration Checker

Check your hydration status from the urine color chart. General information only, not medical advice.

Heat Index Safety Calculator

Calculate the feels like heat index and safety guidance. General information only, not medical advice.

Wind Chill Calculator

Calculate the feels like temperature in cold wind. General information only, not medical advice.

Vitamin and Mineral Daily Needs Calculator

Look up daily vitamin and mineral needs by age and sex. General information only, not medical advice.

Blood Pressure Log Tracker

Log blood pressure readings and track the trend over time. General information only, not medical advice.

Quit Smoking Benefits Timeline

See health recovery milestones after quitting smoking. General information only, not medical advice.

Weekly Family Meal Planner

Plan breakfast, lunch and dinner for the whole week and get an automatic grocery list.

School Lunchbox Planner

Plan a balanced school lunchbox for each day of the week with variety and prep tips.

Sleep Sound Mixer

Mix rain, thunder, ocean and fireplace sounds into your own sleep soundscape with a fade out timer.

Quit Smoking Tracker

Track smoke-free days, money saved, and health milestones after quitting.

FFMI Calculator

Calculate your Fat Free Mass Index to measure true muscle level.

Screen Time Tracker

Log your daily phone and computer hours to see your screen time habits and set limits.

Sleep Cycle Optimizer

Find the best bedtimes and wake times in 90 minute sleep cycles. Wake up refreshed instead of in the middle of deep sleep.

Water Intake Planner

Calculate your daily water intake by weight, activity and climate. Get an hourly drinking schedule and track your glasses.

Stretch Reminder Timer

A desk stretch timer with 12 guided stretches. Set your interval, get reminded, follow the routine and track completed stretches.

Stress Level Assessment

A 10 question self assessment that scores your stress level and gives practical suggestions. Honest disclaimer, not a medical diagnosis.

20-20-20 Eye Strain Timer

Protect your eyes with the 20-20-20 rule timer: 20 minutes work, 20 second break reminders with full screen break overlay.

Blood Sugar Log

Track blood glucose readings: log values in mg/dL or mmol/L with meal context, status badges, averages, trend bars and CSV export.

Blood Pressure Tracker

Log blood pressure readings with AHA category badges, 7 day averages, trend bars and CSV export, stored privately in your browser. Not medical advice.

Calorie Burn Calculator

Calculate calories burned by activity: real MET values for 24 activities, your weight and duration, with a full comparison table.

Blood Pressure Log

Log blood pressure readings privately in your browser: history table, trend chart, category classification and CSV export. Not medical advice.

Water Intake Tracker

Track daily water intake: set your goal, log glasses and bottles, watch the progress ring fill, with 7 day history stored in your browser.

Calorie Burn Estimator

Estimate calories burned by activity: real MET values for 15 plus activities, your weight and duration, with food equivalents and a comparison table.

BMI vs BMR Calculator

Compare BMI and BMR side by side: WHO BMI category, Mifflin St Jeor BMR, TDEE and calorie targets explained simply.

Heart Rate Zone Calculator

Find your 5 heart rate training zones from age: bpm ranges, visual zone bar, and Karvonen results with resting heart rate.

BMI for Kids Calculator

BMI for age percentile calculator for children and teens aged 2 to 20, with CDC style growth chart reference bands.

Calorie Deficit Planner

Weight loss calorie planner: TDEE and BMR calculation, safe daily deficit targets, weekly loss estimate and goal date.

Medication Reminder Tracker

Track your medicines: dose checklist, schedules, 7 day adherence score and low stock alerts, saved in your browser.

Blood Pressure Logger

Log blood pressure readings with AHA style categories, 7 day averages and a trend chart, all saved in your browser.

Habit Tracker Online

Track habits with a 7 day checkbox grid, streak counters and weekly completion scores.

Macro Split Calculator

Split your daily calories into protein, carbs and fat targets by goal and body weight.

Sleep Cycle Alarm Calculator

Find the best bedtimes or wake times based on 90 minute sleep cycles so you wake up fresh.

Daily Water Intake Tracker

Track your daily water intake against a target based on your weight, saved on your device.

Smog AQI Advisory Lahore

Enter the AQI value and get a color-coded smog health advisory for Lahore with safety tips for sensitive groups.

Pakistan Dengue Prevention Guide

Dengue prevention guide for Pakistan with home checklist, peak season tips and symptom self checker.

Intermittent Fasting Timer

Time your fasting windows with live countdowns, phase progress and a session history.

Macro Split Calculator

Get daily calories and protein, carb and fat targets from your BMR and diet style.

Body Fat Percentage Calculator

Estimate body fat percentage with the US Navy method and see your fitness category.

Daily Sugar Intake Calculator

Log daily foods and drinks to see added sugar in grams and teaspoons against WHO limits.

Waist Hip Ratio Calculator

Calculate your waist to hip ratio and see WHO health risk categories for men and women.

Step to Calories Converter

Convert daily steps into distance and calories burned using your weight and stride length.

Medicine Reminder Tracker

Track daily medicine doses with a schedule checklist and progress, saved in your browser.

Ovulation Calendar Tracker

Estimate fertile window and ovulation days with a visual monthly cycle calendar.

Eye Care 20-20-20 Timer

Follow the 20-20-20 rule with a timer that reminds you to rest your eyes every 20 minutes.

Posture Break Reminder

Get reminded to stretch and fix your posture with timed breaks and exercise tips.

Smog Health Advisor

Check smog and air quality risk levels and get health tips for children, elderly and asthma patients. Free.

Sleep Quality Tracker

Log nightly sleep hours and quality, see weekly averages and tips for better sleep. Free.

Stress Level Check

Take a 10-question stress self-assessment, get your score and practical tips to manage stress. Free, informational only.

Desk Ergonomics Assessment

Assess your desk setup in 12 questions: chair, monitor, keyboard and breaks, with fixes for every issue. Free.

Cold Weather Workout Planner

Build a weekly winter workout plan by level, days and time, with cold safety tips. Free.

Menstrual Cycle Tracker

Predict upcoming periods, ovulation day and fertile window from your last period date and cycle length. Estimates only. Free.

Medication Schedule Planner

Organize your medicines into a clear daily timetable with Morning, Afternoon, Evening and Night slots. Organizer only, not medical advice. Free.

Sleep Hygiene Score

Answer 10 questions about your sleep habits and get a score plus personalized tips to sleep better. General information only. Free.

Posture Stretch Reminder Timer

Guided desk stretch sessions with countdown timers plus gentle stretch reminders every 30 to 60 minutes. Free.

Seasonal Mood Self-Check

Check in on low winter mood with 8 kind questions and practical tips. Not a diagnosis, general information only. Free.

Medicine Expiry Tracker

Track medicine expiry dates with color coded warnings for expired and soon to expire items. Data stays in your browser. Free.

Headache Diary

Log headaches with intensity, type, triggers and duration. See totals, average intensity and your most common triggers. Private diary. Free.

Caffeine Tracker

Track daily caffeine intake against the 400 mg guideline with quick add drinks and a live progress bar. Data stays in your browser. Free.

Power Nap Timer

Time the perfect power nap with 10 to 90 minute presets, an accurate countdown and a wake up alarm. No signup needed. Free.

Blood Donation Eligibility Checker

Answer a few health questions to check if you are likely eligible to donate blood, with deferral reasons and wait periods explained. Free.

Digital Detox Planner

Build a 4 week step down plan to cut screen time, with weekly targets, offline blocks and progress tracking in your browser. Free.

Neck Pain Relief Exercise Guide

Guided neck, shoulder and upper back exercise routines with a built in timer, step by step instructions and posture tips. Free.

Cold and Flu Season Prep Checklist

Generate a tailored cold and flu season preparation checklist for your household, with supplies, sick day plan and doctor visit guidance. Free.

Fasting Window Timer

Intermittent fasting countdown timer with 16:8, 18:6, 20:4 and OMAD plans, fasting stage guide and progress tracking.

Sleep Cycle Alarm Calculator

Find the best bedtime or wake-up time using 90-minute sleep cycles so you wake up refreshed between cycles.

Caffeine Limit Calculator

Calculate your safe daily caffeine limit by body weight and track intake from coffee, tea, soda and energy drinks.

Period Cycle Tracker

Track your menstrual cycle, predict your next period and estimate your fertile window and ovulation day.

BMI vs BMR Calculator

Calculate your BMI and BMR side by side, with healthy ranges, TDEE and activity level estimates.

Daily Calorie Tracker

Log your meals and calories for the day, track against your goal, and keep a daily food diary on your device.

Gym Workout Planner

Build a weekly gym workout plan matched to your goal, training days and equipment, with exercises, sets and reps.

Sehat Card Eligibility Guide Pakistan

Check Sehat Sahulat card eligibility by province and family with registration steps and documents list.

Dengue Warning Signs Checker

Check dengue fever symptoms and warning signs to know when to seek emergency care, see a doctor, or monitor at home.

Home First Aid Kit Builder

Build a home first aid kit checklist for your household type with quantities, tick items off, save, print or copy the list.

Winter Skin Care Routine Builder

Build a personalized winter skin care routine for your skin type and concerns, with morning and night steps you can print.

Period Cycle Tracker

Predict your next period, fertile window, and ovulation day from your cycle length, with a private log history.

Blood Donor Compatibility Checker

Check which blood groups you can donate to and receive from, with a full 8-group compatibility chart.

HIIT Interval Timer

Custom high-intensity interval timer with work and rest rounds, audio cues, and round-by-round progress.

Migraine Trigger Tracker

Log migraine episodes and spot your personal triggers with a simple diary and pattern summary.

White Noise Focus

Calming white, pink and brown noise for work and sleep

Pomodoro Focus Timer

Stay focused with timed work sessions and planned breaks

Habit Streak Tracker

Track daily habits, build streaks and stay consistent

Screen Break Timer

Customizable screen break timer with work and break intervals, sound and browser notifications to remind you to rest your eyes.

Smog AQI Health Advisory

Check air quality levels and get practical health guidance for smog season days.

Desk Stretch Routine Generator

Generate a guided desk stretch routine by body area and time, with an on screen countdown timer for each exercise.

Mood Tracker

Log your daily mood with notes, view 7 and 30 day trends, track streaks and export your journal.

First Aid Checklist

Quick step by step first aid reference for CPR, choking, bleeding, burns and more, with emergency call reminders.

Hydration Planner

Calculate your daily water intake target from weight, activity and climate, then log drinks with a progress tracker saved in your browser.

Water Intake Calculator by Weight

Calculate your recommended daily water intake in liters and glasses from weight, activity and climate.

CBC Test Report Explainer

Enter your CBC blood test values and get each result explained in plain English with typical adult ranges.

Mosquito Repellent Cost Comparer

Compare monthly and yearly cost of mosquito repellent options such as coils, mats, sprays and liquid vaporizers, and find the cheapest.

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