Health and Fitness Calculators
Calculators for health and fitness questions. Check body mass index and a healthy weight range, estimate the calories you use each day, plan training with heart rate zones and running pace, and work out key pregnancy dates.
These are estimates based on published formulas. They are not medical advice, so speak to a GP or midwife about anything that worries you.
Body and weight See all
BMI CalculatorWork out body mass index in metric or stones and pounds.Ideal Weight CalculatorCompare four published ideal weight formulas with the healthy BMI range for your height.Body Fat CalculatorEstimate your body fat percentage from a tape measure using the US Navy method.Waist to Height and Hip Ratio CalculatorCheck whether your waist is under half your height, and add your hips for the waist to hip ratio.Body Surface Area CalculatorWork out body surface area in square metres with the Mosteller, Du Bois, Haycock and Gehan-George formulas.Smoking Cost CalculatorAdd up what cigarettes cost you a day, a month and a year, and how that grows over time.
Food and nutrition See all
Macro CalculatorTurn a daily calorie target into grams of carbohydrate, protein and fat.Protein Intake CalculatorFind how many grams of protein suit your weight and goal, from general health to building muscle.Water Intake CalculatorSee how much fluid adults need in a day, with extra for exercise, pregnancy and breastfeeding.Calorie Deficit and Weight Loss Time CalculatorFind the daily calorie gap and calories to eat for a target date, or how long a chosen pace will take.Alcohol Units CalculatorCount UK alcohol units for any drink and see your week against the 14 unit guideline.Caffeine Intake CalculatorAdd up caffeine from coffee, tea, cola, energy drinks and chocolate and compare it with a daily limit.Calorie CalculatorEstimate the calories your body uses at rest and the daily energy you need to keep your weight.
Pregnancy and fertility See all
Pregnancy Due Date CalculatorWork out an estimated due date from the first day of your last period, using the NHS method.Ovulation CalculatorEstimate your likely ovulation date and fertile window from the first day of your last period.Conception Date CalculatorWork backwards from a due date or the first day of your last period to find when conception probably happened.Pregnancy Weight Gain CalculatorSee the Institute of Medicine weight gain range for your pre-pregnancy BMI, singleton or twins.
Fitness and running See all
Heart Rate Zones and Max Heart Rate CalculatorFind your heart rate zones from age and resting pulse, with the Karvonen method.VO2 Max CalculatorEstimate VO2 max from a 12-minute Cooper run or from your resting and maximum heart rate.One Rep Max CalculatorEstimate your one rep max from a set of reps with Epley, Brzycki and four other formulas.Calories Burned CalculatorEstimate calories burned in over 70 activities, using MET values from the Compendium of Physical Activities.Running Pace CalculatorWork out pace, finish time or distance for a run, with splits and race times at your pace.Race Time PredictorPredict your 5K, 10K, half marathon and marathon times from a recent race using the Riegel formula.Steps to Distance CalculatorTurn steps into kilometres and miles using your height or your own stride length, or work out steps for a distance.Cycling Speed CalculatorFind average speed from distance and time, or work out speed from gearing and cadence.Swim Pace CalculatorFind your pace per 100 metres or yards, your finish time, and lap times for your pool.Rowing Pace CalculatorConvert rowing machine split per 500 metres, time, distance and watts.
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Guides to read first
How to work out your BMR and daily calories
Work out your basal metabolic rate with the Mifflin-St Jeor formula, scale it by activity for daily calories, and use it for weight goals.
BMI explained: how to calculate it and what it means
How BMI is calculated in kilograms and metres, the NHS ranges, a worked example in stones and pounds, and the limits of BMI for muscle, age and ethnicity.
How to work out your due date, step by step
Work out a pregnancy due date from your last period or conception date, adjust for cycle length, and plan key dates for work.