Health & Fitness

Illustrative life expectancy from CDC actuarial data, adjusted for smoking and exercise.

Body mass index with WHO weight category.

BMR and daily calorie needs (Mifflin-St Jeor).

Total daily energy expenditure with cut and bulk targets.

Protein, carb, and fat targets from a calorie goal.

Healthy weight range estimate by height and sex.

Body fat percentage using the U.S. Navy tape method.

Estimate your 1RM from any weight and rep count.

Training zones from your age and resting heart rate.

Daily protein target in grams by activity level.

Optimal bed or wake times based on 90-minute cycles.

Daily hydration target from weight and activity.

Estimated due date, week, and trimester.

Estimated fertile window and ovulation day.

Rough blood alcohol content estimate via the Widmark formula — never a measurement of actual impairment.

Estimate your VO2 max from a 12-minute run distance, using the Cooper test formula.

Daily calorie target and estimated time to your goal weight, at a safe deficit rate.

Estimated calories burned from step count, weight, and walking pace.

Solve for pace, time, or distance, with certified race-distance quick-picks.