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Health & Wellness Calculators

Monitor your vitals, track fitness progress, and manage your nutritional goals.

Why Use Our Health Calculators?

Trusted tools for making informed health decisions

Clinically Validated

Formulas based on WHO standards and peer-reviewed research.

Privacy Protected

Your health data is processed locally and never stored on our servers.

Works Anywhere

Responsive design optimized for phone, tablet, and desktop.

Detailed Reports

Export PDF reports to share with your doctor or trainer.

Understanding Health Metrics

BMI - Body Mass Index

BMI is a simple screening tool using height and weight. Categories: Underweight (<18.5), Normal (18.5-24.9), Overweight (25-29.9), Obese (30+). However, BMI doesn't account for muscle mass, bone density, or fat distribution. Athletes may have high BMI but low body fat.

TDEE - Total Daily Energy Expenditure

TDEE is the total calories you burn per day including BMR (Basal Metabolic Rate) plus activity. To lose weight, eat below TDEE; to gain weight, eat above. A 500-calorie deficit typically results in 0.5 kg weight loss per week.

Macronutrients - The Big Three

Protein (4 cal/g) repairs muscles, Carbohydrates (4 cal/g) provide energy, and Fats (9 cal/g) support hormone production. Common macro splits: Weight loss (40/30/30 P/C/F), Muscle gain (30/40/30), Maintenance (30/50/20).

Body Fat Percentage

Healthy body fat ranges: Men 10-20%, Women 18-28%. Essential fat (minimum for survival): Men 2-5%, Women 10-13%. Athletes typically have 6-13% (men) or 14-20% (women). Body fat is a better health indicator than weight alone.

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Wellness Tips

Simple habits for a healthier lifestyle

Stay Hydrated

Drink 2-3 liters of water daily. Increase intake during exercise or hot weather. Signs of dehydration include dark urine, fatigue, and headaches. Use our Water Intake Calculator for personalized recommendations.

Prioritize Sleep

Adults need 7-9 hours of quality sleep. Poor sleep increases risk of obesity, diabetes, and heart disease. Maintain consistent sleep schedules and limit screen time before bed.

Move Daily

Aim for 150 minutes of moderate exercise or 75 minutes of vigorous activity weekly. Include both cardio and strength training. Even 10-minute walks provide health benefits.

Eat Balanced Meals

Fill half your plate with vegetables, quarter with lean protein, quarter with whole grains. Limit processed foods, added sugars, and excessive sodium. Track macros for better results.

Frequently Asked Questions

Use our BMI Calculator by entering your height and weight. The formula is: BMI = weight(kg) / height(m)². Categories: Underweight ( <18.5), Normal (18.5-24.9), Overweight (25-29.9), Obese (30+). Remember, BMI doesn't distinguish between muscle and fat.

First, calculate your TDEE (Total Daily Energy Expenditure). Then create a calorie deficit of 500-750 calories per day for safe weight loss of 0.5-0.75 kg per week. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day including BMR (Basal Metabolic Rate) plus physical activity. Knowing your TDEE helps you set calorie targets: eat below TDEE to lose weight, at TDEE to maintain, or above TDEE to gain weight.

Our Due Date Calculator estimates delivery at 40 weeks from your last menstrual period (LMP). However, only about 5% of babies arrive on their due date. Most are born within 2 weeks before or after. Ultrasound dating in the first trimester is more accurate than LMP calculations.

Our mental health tools (PHQ-9, GAD-7, PSS-10) are based on clinically validated screening instruments. However, they are screening tools only, not diagnostic instruments. High scores indicate you should consult a mental health professional for proper evaluation. They cannot replace professional assessment.
Medical Disclaimer

Our health calculators are for educational and informational purposes only. They are NOT substitutes for professional medical advice, diagnosis, or treatment.

  • Results are estimates based on general population formulas
  • Individual results may vary based on medical conditions, medications, and genetics
  • Mental health screening tools are not diagnostic instruments
  • Always consult with qualified healthcare providers before making health decisions

If you are experiencing a medical emergency, please call emergency services immediately.