Health & Fitness Tools

Free health and fitness calculators. Calorie deficit, heart rate zones, sleep cycle calculator, and protein intake calculator.

4 free tools available

Calorie Deficit Calculator

Calculate your BMR, TDEE, and daily calorie target for weight loss. Uses Mifflin-St Jeor formula. Shows macro split (protein/carbs/fat) and estimated timeline to goal. Metric and imperial units.

Heart Rate Zone Calculator

Calculate your 5 heart rate training zones based on age and resting heart rate. Uses Karvonen heart rate reserve formula. Shows BPM ranges, zone benefits, and RPE scale.

Protein Intake Calculator

Calculate daily protein needs based on weight, activity level, and goal (maintain/build muscle/lose fat/endurance). Shows grams per meal, high-protein food sources with protein per 100g.

Sleep Calculator

Calculate optimal sleep and wake times based on sleep cycles. Free, fast, and works entirely in your browser with no sign-up required.