CalcChef tool collection
Health and Fitness Tools
Use these tools for general education and planning. They do not replace individualized medical advice, diagnosis, or treatment.
Start with these tools
Calories Burned Swimming Calculator
Swimming calories from weight, minutes, stroke and effort: kcal = MET × kg × hours, plus calories per minute and per 25 m lap.
BMI Calculator
BMI from your height and weight in cm and kg or feet, inches and lb, with the adult category and the weight range for a BMI of 18.5 to under 25.
Calorie Calculator & Deficit Estimator
Calorie deficit calculator: maintenance calories by Mifflin-St Jeor, an intake target 500 kcal lower, and the weeks to your goal weight at that deficit.
TDEE Calculator
Estimate TDEE from age, sex, height, weight and activity, using Mifflin-St Jeor, or Katch-McArdle if you enter body fat, then add or cut 250 to 1,000 kcal.
Creatine Dosage Calculator
Creatine loading (0.3 g/kg a day for 5 to 7 days) and daily maintenance from body weight or lean mass, in kg or lb, with 5 g servings.
Sleep Calculator
Sleep calculator that counts 90-minute cycles back from a wake-up time, or on from a bedtime or from now: 3 to 7 cycles, each with its hours of sleep.
Protein Calculator
How much protein per day: enter weight in kg or lb, activity level and goal for a daily range in grams. 70 kg, moderate, maintain gives 70 to 84 g.
All Health and Fitness Tools
64 free browser-based tools
A1C Calculator
A1C calculator: converts A1C to estimated average glucose (eAG) and back in mg/dL or mmol/L with the ADA formula, 28.7 × A1C − 46.7, plus IFCC mmol/mol.
ACFT Calculator
Estimate points for the six events of the retired Army Combat Fitness Test with simplified 17-21 thresholds. Not an official score; the AFT replaced it.
Aquarium Stocking Limit Calculator
Fish tank stocking: enter tank size, filter and the fish you plan to keep to see their bio-load in inches against the tank limit, from Good to Overstocked.
Army Body Fat Calculator
Army waist-to-height ratio: waist at the navel divided by height, below 0.55 to meet the standard since July 2026. Also the tape-test body fat used before.
BAC Calculator
Estimate blood alcohol (BAC) from weight in lb or kg, sex, US standard drinks and hours since the first drink. Not a breathalyzer: it cannot clear you to drive.
Blood Donation Recovery Calculator
Enter the date and type of your last blood donation to get your next eligible donation date from Stanford Blood Center rules, plus rough recovery estimates.
Blood Pressure Category Checker
Blood pressure category for one adult reading on the American Heart Association chart. Systolic and diastolic are rated separately; the higher one counts.
Blood Type Inheritance Predictor
Pick each parent's blood type and Rh factor to see the chance of each baby blood type, assuming A, B and Rh+ parents carry a hidden O or Rh- gene.
BMI Calculator
BMI from your height and weight in cm and kg or feet, inches and lb, with the adult category and the weight range for a BMI of 18.5 to under 25.
BMR Calculator
BMR from Mifflin-St Jeor or the revised Harris-Benedict equation: enter sex, age, weight and height for calories at rest and at five activity levels.
Body Fat Calculator
US Navy body fat calculator: height, neck and waist, plus hips for women, give body fat percent from a tape measure, or use BMI, age and sex instead.
Bra Size Calculator
Bra size calculator: a snug underbust and a bust measurement in inches or cm give a US and UK size, the EU band, how it was worked out and sister sizes.
Caffeine Half-Life
How much of one caffeine dose is left after a given time: dose × 0.5^(hours ÷ half-life), with a 5-hour adult default or your own half-life.
Calorie Calculator & Deficit Estimator
Calorie deficit calculator: maintenance calories by Mifflin-St Jeor, an intake target 500 kcal lower, and the weeks to your goal weight at that deficit.
Calories Burned Swimming Calculator
Swimming calories from weight, minutes, stroke and effort: kcal = MET × kg × hours, plus calories per minute and per 25 m lap.
Child Height Calculator (Mid-Parental)
Mid-parental height calculator: both biological parents’ heights and the child’s sex give Tanner’s target adult height with a range of ± 8.5 cm.
Chocolate Toxicity Calculator for Dogs & Cats
Dog chocolate toxicity calculator: the pet’s weight, the chocolate type and the amount eaten give the theobromine plus caffeine dose in mg/kg. Cats too.
Conception Calculator
Conception date from a due date (minus 266 days) or the first day of your last period (plus 14 days), with the five days before it as the likely window.
Corrected Calcium Calculator
Albumin-corrected calcium: Ca + 0.8 × (4.0 − albumin) in mg/dL and g/dL, or Ca + 0.02 × (40 − albumin) in mmol/L and g/L. An estimate only.
Creatine Dosage Calculator
Creatine loading (0.3 g/kg a day for 5 to 7 days) and daily maintenance from body weight or lean mass, in kg or lb, with 5 g servings.
Creatinine Clearance Calculator
Cockcroft-Gault creatinine clearance in mL/min from age, weight in kg or lb, serum creatinine in mg/dL or µmol/L, and sex. An estimate, not a lab result.
Daily Fiber/Water Tracker
Log fiber in grams and water in ounces as one running total against a preset or custom goal, with the percent reached and the amount left.
Dog Pregnancy Calculator
Dog due date 63 days after mating (day 56 to day 70) or after a progesterone-timed ovulation (day 61 to day 65), from Cornell veterinary figures.
Dog/Cat Body Condition Calculator
Enter a dog's or cat's weight and body condition score (1 to 9) for an ideal weight estimate and a daily calorie range from the AAHA 2021 guidelines.
Due Date Calculator
Your due date is the first day of your last period plus 280 days. Enter that date and your cycle length to see it with trimester dates and weeks pregnant.
EtG Calculator
Hours since your last drink and a cutoff of 100, 250, 500 or 1,000 ng/mL give published EtG urine detection rates. It does not predict a result.
FFMI Calculator
FFMI calculator for fat-free mass index: weight, height and body fat give fat-free mass, FFMI and the height-normalized FFMI of Kouri et al. (1995), unrated.
Fish Tank Nitrogen Cycle Calculator
Enter ammonia, nitrite, nitrate, pH and temperature to see your tank's cycle phase, the free (toxic) ammonia share and a water change suggestion.
Gym Workout Frequency Calculator
Count how many sessions a week train each muscle group in a full-body, upper/lower, push/pull/legs or body-part split, beside ACSM's 2 to 3 days per muscle.
Hydration Loss Replacement
Fluid, sodium, potassium and carbs to take in during a session, from your sweat rate, sweat sodium, duration, temperature and body weight.
Ideal Weight Calculator
Ideal body weight from height and sex by the Devine, Robinson, Miller and Hamwi formulas, their average, and the Peterson weight at a BMI you choose.
Intermittent Fasting Schedule Calculator
Pick a fasting plan (16:8, 18:6, 20:4, 14:10, 12:12, 23:1 or custom) and your last or first meal time to see when the fast ends and the eating window closes.
IVF/FET Due Date Calculator
Calculate estimated due date and gestational age for IVF and FET (Frozen Embryo Transfer) pregnancy cycles.
Lactate Threshold Pace Calculator
Threshold pace and heart rate, five training zones, VDOT and race predictions from one race time plus your resting and maximum heart rate.
Macro Calculator
Grams of protein, carbs and fat from your daily calories, using a balanced, low-carb, high-protein or keto split and an optional 500 kcal cut or surplus.
Marathon Pace Strategy
Marathon splits for every mile or km from a goal time of 1:30 to 8:00, run at an even pace, a 2% negative split or a pace that quickens all race.
Meal Calorie Split Calculator
Split a daily calorie total and your protein, carb and fat percentages into equal meals or your own shares: calories and grams of each macro per meal.
Military PFT Calculator
Practice scores for the Marine PFT and Navy PRT, plus the Air Force PFRA from the AFPC charts effective 1 March 2026, in all nine age brackets.
One Rep Max Calculator
Enter the weight and reps of a set to estimate your one rep max (1RM) with the Epley, Brzycki and four other formulas, an optional RPE and training percentages.
Ovulation Calculator
Ovulation date and fertile window from the first day of your last period and your average cycle length, 14 to 40 days. A calendar estimate, not a test.
Pace Calculator
Running pace per km and per mile from a distance and a time, or the finish time or distance from a pace, with km/h, mph and 5K to marathon times.
Peptide Calculator
Enter the peptide in the vial (mg), the bacteriostatic water added (mL) and the dose (mcg) to get the units to draw on a U-100 insulin syringe.
Period Calculator
Next period calculator: the first day of your last period and your cycle length give six periods and an estimated ovulation day for each. Not contraception.
Pet Daily Water Needs Calculator
Daily water for a dog or cat in ounces or ml from weight, activity and climate, plus diet and life stage for dogs, with a 7-day drinking log for dogs.
Pool Chlorine Dose Calculator
How much chlorine to add to a pool: grams = ppm rise × litres ÷ 1,000, shown as 12% liquid chlorine, 6% bleach, trichlor, dichlor or cal-hypo.
Pore Clogging Checker
Paste a skincare ingredient list to find comedogenic, pore-clogging ingredients graded 3 to 5 in Fulton's 1989 rabbit-ear tests, with each grade.
Pregnancy Weight Gain Calculator
Pregnancy weight gain ranges in kg or lb from pre-pregnancy BMI: total and weekly for one baby, total for twins, from the 2009 IOM guidelines.
Protein Calculator
How much protein per day: enter weight in kg or lb, activity level and goal for a daily range in grams. 70 kg, moderate, maintain gives 70 to 84 g.
Protein Intake Estimator
Daily protein target in grams from weight, body fat %, activity and goal, worked out from lean mass and split across 3 to 6 meals.
Protein Timing Window Calculator
Spread a daily protein target over 2 to 8 meals for grams per meal and clock times: 120 g in 4 meals 3 hours apart is 30 g each, 7 AM to 4 PM.
Run/Walk Interval Trainer
Plan a run/walk session for a target distance or time: intervals, warm-up, cool-down, total time and average pace, plus race pace from a Magic Mile.
Sleep Calculator
Sleep calculator that counts 90-minute cycles back from a wake-up time, or on from a bedtime or from now: 3 to 7 cycles, each with its hours of sleep.
Sleep Cycle Bedtime Calculator
What time to go to bed or wake up: 3 to 7 whole 90-minute sleep cycles plus your minutes to fall asleep, counted from your alarm or bedtime.
Smoking Quit Milestones
Count days, cigarettes and money saved since your quit date and time, next to the American Cancer Society health timeline.
Steps to Miles Calculator
Steps to miles calculator: your step count times a step length from your height or one you measured. 10,000 steps at 5 ft 4 in is about 4.17 miles.
Swim Pace Calculator
Find your swim pace per 100 meters or yards from a distance and total time, plus your speed: 500 m in 10:00 is 2:00 per 100 m and 0.83 m/s.
Target Heart Rate
Target heart rate zones from your age and resting heart rate by the Karvonen method, or as 50 to 85% of maximum heart rate as on the AHA chart.
TDEE Calculator
Estimate TDEE from age, sex, height, weight and activity, using Mifflin-St Jeor, or Katch-McArdle if you enter body fat, then add or cut 250 to 1,000 kcal.
Treadmill Pace Converter
Treadmill pace converter: mph or km/h to pace per mile and per kilometer, plus the flat-road pace for a 0 to 20% incline by the ACSM running equation.
Visual Acuity Converter
Convert visual acuity between Snellen 20/x and 6/x, decimal, MAR and logMAR, and see its WHO ICD-11 category. It converts a reading; it is not an eye test.
VO2 Max Calculator
VO2 max calculator for two field tests: the Cooper 12-minute run distance, or the Rockport 1-mile walk time, heart rate, age, sex and weight, give mL/kg/min.
Waist-to-Height Ratio Calculator
Divide your waist by your height, in cm or inches, for the waist-to-height ratio against the NICE NG246 bands, plus waist-to-hip with a hip measurement.
Water Intake Calculator
Estimate daily water intake from body weight and minutes of activity: 33 mL per kg plus 0.5 L per active hour, in liters and fluid ounces. A rule of thumb.
Weight Loss Plateau Calculator
Weight loss plateau calculator: age, sex, height, weight, activity and daily calories give maintenance, your deficit and a rough, rule-based weeks estimate.