New year calculators
Shown Jan
Latest update:
New year tools
Calorie Deficit Weight-Loss Timeline CalculatorEstimate daily calorie target from Mifflin-St Jeor TDEE and a weekly loss goal, then see how many weeks it takes to reach a target weight.TDEE CalculatorEstimate TDEE (total daily energy expenditure) and maintenance calories from Mifflin-St Jeor BMR and activity level, plus mild 10% deficit and surplus targets.Daily Water Intake CalculatorEstimate a daily water target from the NASEM adequate intake for total water scaled to your weight, plus an exercise add-on, with liters, milliliters, and cups.Ideal Body Weight Calculator (Devine)Calculate ideal body weight with the Devine formula for men and women in metric or imperial units, plus the healthy weight band for your height.VO2max Estimator (Cooper Test)Estimate VO2max from a 12-minute run or walk distance with the Cooper test equation, plus age- and sex-based reference bands.Target Heart Rate CalculatorEstimate your maximum heart rate with the Tanaka equation and get a moderate or vigorous target heart rate range in bpm.Calorie Deficit Scenario CalculatorModel how a user-selected calorie subtraction changes an equation-based energy estimate without treating the result as a prescribed intake.BMI Calculator (Adult Body Mass Index)Calculate adult BMI from metric or imperial height and weight — body mass index formula, CDC categories, healthy weight range, and interpretation limits.BMR CalculatorEstimate BMR with Mifflin-St Jeor and Harris-Benedict equations, then compare activity-adjusted daily energy estimates.Macro CalculatorEstimate daily calories from Mifflin-St Jeor energy needs and a lose/maintain/gain goal, then split them into protein, fat, and carb grams with a protein target in g/kg.Habit Formation CalculatorEstimate a behavior-change planning timeline from habit difficulty, expected consistency, previous attempts, and daily time investment, with evidence-based caveats about the 66-day average.
Frequently asked questions
- What is the difference between TDEE, BMR, and the calorie deficit tools?
- The TDEE Calculator estimates total daily energy expenditure and maintenance calories from Mifflin-St Jeor BMR and activity level, plus mild 10% deficit and surplus targets. The BMR Calculator estimates BMR with the Mifflin-St Jeor and Harris-Benedict equations, then compares activity-adjusted daily energy estimates. The Calorie Deficit Scenario Calculator models how a user-selected calorie subtraction changes an equation-based energy estimate without treating the result as a prescribed intake.
- How realistic is my weight-loss timeline?
- The Calorie Deficit Weight-Loss Timeline Calculator estimates a daily calorie target from Mifflin-St Jeor TDEE and a weekly loss goal, then shows how many weeks it takes to reach a target weight. The Macro Calculator estimates daily calories from Mifflin-St Jeor energy needs and a lose/maintain/gain goal, then splits them into protein, fat, and carb grams with a protein target in g/kg.
- What fitness baselines can I measure?
- The VO2max Estimator (Cooper Test) estimates VO2max from a 12-minute run or walk distance with the Cooper test equation, plus age- and sex-based reference bands. The Target Heart Rate Calculator estimates your maximum heart rate with the Tanaka equation and gives a moderate or vigorous target heart rate range in bpm. The Ideal Body Weight Calculator (Devine) calculates ideal body weight with the Devine formula for men and women in metric or imperial units, plus the healthy weight band for your height. The BMI Calculator calculates adult BMI from metric or imperial height and weight with CDC categories and the healthy weight range.
- What about water intake and forming new habits?
- The Daily Water Intake Calculator estimates a daily water target from the NASEM adequate intake for total water scaled to your weight, plus an exercise add-on, with liters, milliliters, and cups. The Habit Formation Calculator estimates a behavior-change planning timeline from habit difficulty, expected consistency, previous attempts, and daily time investment, with evidence-based caveats about the 66-day average.