Health & Fitness Calculators

Health and fitness calculators are free online tools that estimate personal wellness and training metrics such as daily water intake, BMI, protein intake, heart rate zones, running pace, sleep timing and Army fitness test scoring. The health calculators here use published formulas or official standards, run entirely in your browser, and store nothing.

There is no single number, which is why the Protein Intake Calculator shows several at once. The NIH Dietary Reference Intakes set the RDA at 0.8 g per kg of body weight, which is a floor for avoiding deficiency rather than a target for training. The International Society of Sports Nutrition position stand puts people who exercise at 1.4 to 2.0 g per kg, and the ESPEN expert group puts healthy adults over 65 at 1.0 to 1.2 g per kg. The tool reports your figure under each one and splits it across your meals.

Heart rate zones divide the range between your resting and maximum heart rate into five bands, each of which trains something different. Zone 1 is recovery, Zone 2 builds aerobic base, Zone 3 is steady tempo, Zone 4 is threshold work and Zone 5 is short maximum effort. The Heart Rate Zone Calculator converts them into beats per minute for your age, and can use the Karvonen method if you know your resting heart rate.

Divide your total time by the distance you covered. A 30 minute 5K is 1,800 seconds over 5 km, which is 6:00 per kilometer. The Running Pace Calculator does this in both units at once, and also works backwards: enter a goal finish time and it tells you the pace you need to hold, with a full split table and marathon and half marathon pace charts.

The AFT replaced the Army Combat Fitness Test as the US Army's test of record on 1 June 2025. It has five events, each scored from 0 to 100: the three repetition maximum deadlift, the hand release push-up, the sprint-drag-carry, the plank and the two-mile run. Passing means 60 points on every event plus a total of 350 for the 21 designated combat specialties or 300 for everyone else. Score your results in the AFT Calculator, or look up any individual point value in the AFT Score Chart.

Daily water needs vary by body weight, activity level, climate and health status. The National Academies of Sciences recommends about 3.7 liters (125 oz) for men and 2.7 liters (91 oz) for women from all beverages and food combined. Use the Water Intake Calculator for a personalized figure based on your body weight and activity level.

According to the CDC and WHO, a BMI between 18.5 and 24.9 is considered healthy for adults aged 20 and older. Below 18.5 is underweight, 25 to 29.9 is overweight, and 30 or above is classified as obese. The BMI Calculator gives your result in both US and metric units, along with your healthy weight range and ideal weight.

The CDC and the American Academy of Sleep Medicine both put the adult range at seven or more hours a night, with teenagers and children needing more. What varies is where in that range you land, which is why the Sleep Calculator works from your own wake time rather than handing everyone the same bedtime.

Because a full sleep cycle runs roughly 90 minutes, so waking at the end of one tends to feel easier than waking in the middle of deep sleep. That 90 minutes is an average, not a law: real cycles range from about 70 to 120 minutes and change through the night. Treat the suggested bedtimes as a sensible window rather than an exact instruction.

Arithmetic, and only arithmetic. Enter the peptide in the vial in milligrams, the bacteriostatic water in milliliters, and the dose you have been given, and the Peptide Calculator returns the mark to draw to on a U-100 or U-40 insulin syringe, the resulting concentration, how many doses the vial holds and roughly how long it lasts. It does not pick a dose, recommend a peptide or judge a schedule. Anything intended to go into a person should come from a licensed prescriber, and so should the dose.

Because many assessments score against age bands measured in years, months and days, and being one day either side of a boundary can change the band. The Chronological Age Calculator shows the column subtraction rather than just the answer, warns you when the calendar month and 30 day month conventions disagree, and works out corrected age when a child was born preterm. Age brackets matter for fitness testing too: the AFT uses five year bands set by your age on test day.

Every health tool here uses formulas from peer-reviewed research, recognized bodies such as the National Institutes of Health, the CDC, the American Heart Association and the National Academies of Sciences, or an official published standard in the case of the Army tools. Results are estimates. For personal medical decisions, always consult a qualified healthcare professional. Read our Calculator Accuracy Policy for how each formula was checked.

No. All Calcxi tools are completely free and require no sign-up, login or subscription. Open the tool, enter your details, get your result.

No. Every calculation happens inside your browser. Your body weight, height, age, resting heart rate, race times, sleep schedule, test results and any other input are never transmitted to our servers or stored anywhere. See our Privacy Policy for the details.

Use the Heart Rate Zone Calculator to set how hard each session should be, and the Running Pace Calculator to turn that into pace targets and race splits. Both accept threshold based inputs for trained athletes rather than only age based estimates. Add the Protein Intake Calculator for recovery, and note that BMI is a poor measure for muscular athletes, since it cannot tell muscle from fat.

Body weight, physical activity level, temperature and climate, pregnancy or breastfeeding, overall health, and diet, since water rich foods count toward your total. The Water Intake Calculator accounts for body weight and activity. The Mayo Clinic covers the rest.

Yes, as a starting point. Use the BMI Calculator to see where your weight currently sits, the Protein Intake Calculator to keep protein high enough while eating less, the Water Intake Calculator for hydration, and the Heart Rate Zone Calculator to keep easy sessions genuinely easy, which is where most people go wrong. Combine any estimate with guidance from a registered dietitian or doctor.

Yes. Active people have higher fluid and protein needs than sedentary people, and benefit most from the training tools rather than the body metric ones. Note that BMI may overestimate body fat in muscular athletes, since it is a screening tool rather than a body composition measure. The American College of Sports Medicine recommends monitoring hydration before, during and after training.

The BMI Calculator has a dedicated child and teen mode for ages 2 to 19 that plots the result as a CDC percentile, which is the correct method for under 20s, and the Chronological Age Calculator was built for exactly the kind of age banded assessment used with children. Age based heart rate formulas were derived on adults and are less reliable for children, so treat those figures with caution. The American Academy of Pediatrics publishes age specific guidance.

No. These tools give general estimates for information only. They are not a substitute for professional medical advice, diagnosis or treatment. This matters most for heart rate: many medications, including beta blockers, change both your maximum and your working heart rate, so the zones will not apply. It matters most of all for anything injected, where the dose belongs to a prescriber and not to a calculator. Persistent sleep problems also need a doctor rather than a tool. Always consult a licensed physician or certified fitness professional. See our Disclaimer.

Yes. Every tool on Calcxi is responsive across mobile, tablet and desktop. Input fields bring up numeric keypads on touch devices, and result tables scroll horizontally rather than breaking the layout.

The two Army fitness tools are the most recent additions, joining the protein intake and peptide calculators. Next in the queue are a TDEE calculator, a calorie deficit calculator and a body fat calculator. You can also browse our Finance Calculators and Construction Calculators. Have a request? Contact the Calcxi team and we will prioritize it.