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Health Utils

Health and fitness calculators. BMI, calorie needs, heart rate zones, hydration tracking, and more — private and free.

1RM Calculator
Estimate your one-rep max using six proven formulas (Epley, Brzycki, Lombardi, and more). Includes training percentage chart.
Allergy Diary
Free allergy diary and food-reaction tracker. Log meals, environments, and symptoms each day, then automatically correlate foods and exposures with your reactions over time. Export a clean report for your allergist. All data stays on your device.
BAC Calculator
Estimate blood alcohol content from drinks, body weight, and time elapsed, with a sober-time estimate.
Blood Pressure
Log systolic and diastolic readings, view trends on a chart, and understand your BP category based on AHA guidelines.
Blood Sugar
Convert blood glucose between mg/dL, mmol/L, and mg%. Includes reference ranges and HbA1c classification data.
BMR Calculator
Calculate Basal Metabolic Rate using Mifflin-St Jeor and Harris-Benedict equations. Includes TDEE with activity multipliers.
Body Fat Calculator
Estimate body fat percentage using the US Navy circumference method. Gender-specific calculations with category chart.
Body Mass Index
Calculate BMI with metric or imperial units. Visual scale with category marker and reference charts.
Body Surface Area
Calculate BSA using five formulas (Du Bois, Mosteller, Haycock, Gehan-George, Boyd). Compare results across methods.
Calorie Calculator
Calculate daily calorie needs based on TDEE. Get targets for weight loss, maintenance, or muscle gain.
Heart Rate Zones
Find your five training zones using Standard, Tanaka, or Karvonen methods. Optimize cardio intensity for your goals.
Hydration Tracker
Free hydration tracker. Tap to add glasses and bottles of water, watch a visual fill animation reach your daily goal, and keep a streak going. Saved privately in your browser.
Ideal Weight
Find your healthy weight range using Devine, Robinson, Miller, and Hamwi formulas. BMI-based range included.
Macro Calculator
Calculate daily protein, carbs, and fat splits. Four diet presets (Balanced, Low Carb, High Carb, Keto) with pie chart.
Ovulation Calculator
Estimate your fertile window, ovulation day, and next period dates from cycle date and length.
Pace Calculator
Calculate pace, time, or distance for running and cycling. Presets for 5K, 10K, half marathon, and marathon.
Pregnancy Calculator
Track pregnancy week by week with baby size data, weight gain guidelines, trimester progress, and milestone dates.
Protein Intake
Find optimal daily protein based on weight, activity, and goals. Per-meal breakdown and protein-rich food reference.
Sleep Calculator
Find optimal bedtime and wake times based on 90-minute sleep cycles. Visual cycle indicators for better rest.
Stretching Routine Builder
Free stretching routine builder. Pick target areas — neck, shoulders, back, hips, legs — and get a guided routine with hold timer, illustrated poses, and step instructions. Save custom routines for later. Works fully in your browser.
Symptom Diary
Free symptom diary and tracker. Log daily symptoms with a 1-10 severity scale, triggers, medications, and notes. Chart trends over time and export a clean PDF report for doctor visits.
TDEE Calculator
Calculate Total Daily Energy Expenditure based on BMR and activity level. Includes weight loss and gain targets.
Training Zones
Calculate training zones using 5-zone, 3-zone polarized, or 7-zone models. Input by age, max HR, or lactate threshold.
VO2 Max
Estimate maximal oxygen uptake via Cooper test, Rockport walk test, or heart rate method. Age-specific fitness classification.
Water Intake
Calculate daily water needs based on weight, activity level, and climate. Visual cup tracker for hydration goals.

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