HEALTH &
FITNESS
TOOLS
Free, science-backed calculators to help you understand and optimize your body. No signup required. Instant results.
> calculators: 30 TOOLS
> categories: NUTRITION, STRENGTH, SLEEP, CARDIO, LABS, LONGEVITY
> accuracy: EVIDENCE-BASED
// NUTRITION_OPTIMIZATION
NUTRITION TOOLS
Calculate your caloric needs, optimal macros, and supplement dosing for your goals.
TDEE CALCULATOR
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation.
MACRO CALCULATOR
Get personalized protein, carb, and fat targets based on your goals and body type.
PROTEIN INTAKE CALCULATOR
Calculate your optimal daily protein target based on body weight, activity level, and goals.
CREATINE DOSING GUIDE
Evidence-based creatine monohydrate dosing calculator with loading and maintenance protocols.
HYDRATION CALCULATOR
Calculate your optimal daily water intake based on weight, activity level, and climate.
// STRENGTH_OPTIMIZATION
STRENGTH & BODY COMPOSITION
Estimate your strength benchmarks and track body composition metrics.
ONE REP MAX CALCULATOR
Estimate your 1RM using the Epley formula and get percentage-based training loads.
BODY FAT % ESTIMATOR
Estimate body fat percentage using the Navy Method with waist and neck measurements.
WAIST-TO-HEIGHT RATIO
Calculate your WHtR for a simple, research-backed indicator of health risk from central adiposity.
// SLEEP_OPTIMIZATION
SLEEP & RECOVERY
Understand your sleep patterns, chronotype, and optimize recovery.
SLEEP DEBT CALCULATOR
Calculate your accumulated sleep debt and get personalized recommendations for recovery.
BEDTIME CONSISTENCY SCORE
Analyze your sleep schedule consistency and its impact on circadian rhythm health.
CHRONOTYPE QUIZ
Discover your natural sleep-wake preference: early bird, night owl, or somewhere in between.
CAFFEINE HALF-LIFE CALCULATOR
Find out when caffeine clears your system and calculate your cutoff time for better sleep.
HRV READINESS GUIDE
Understand your HRV readings and learn how to interpret training readiness signals.
SLEEP QUALITY QUIZ
Assess your sleep habits with a 10-question quiz covering duration, efficiency, hygiene, and daytime function.
CAFFEINE INTAKE CALCULATOR
Track daily caffeine from all sources and find your optimal cutoff time for better sleep.
// CARDIOVASCULAR_OPTIMIZATION
HEART RATE & CARDIO
Calculate your training zones and estimate cardiovascular fitness with precision.
HEART RATE ZONE CALCULATOR
Calculate all 5 training zones based on your max heart rate or heart rate reserve.
ZONE 2 TARGET ESTIMATOR
Find your optimal Zone 2 training range for maximum fat oxidation and mitochondrial health.
VO2 MAX ESTIMATOR
Estimate your VO2 max using the Cooper test, step tests, or walking assessments.
BLOOD PRESSURE CHART & EXPLAINER
Interactive BP category guide with explanations of what affects your readings and when to seek care.
// LAB_INTERPRETATION
LAB MARKER INTERPRETERS
Understand your lab results with context and reference ranges. Always consult your healthcare provider for medical advice.
LAB MARKER OVERVIEW
Comprehensive guide to understanding common lab markers and their significance.
APOB & LDL INTERPRETER
Understand your ApoB and LDL cholesterol levels with cardiovascular risk context.
HBA1C INTERPRETER
Interpret your HbA1c results and understand average blood glucose levels.
HOMA-IR CALCULATOR
Calculate insulin resistance using fasting glucose and insulin levels.
FERRITIN INTERPRETER
Understand your ferritin (iron storage) levels and their health implications.
VITAMIN D INTERPRETER
Interpret your vitamin D levels with optimal range guidance and supplementation context.
THYROID PANEL INTERPRETER
Interpret TSH, T3, and T4 levels with context for thyroid function assessment.
TESTOSTERONE INTERPRETER
Understand your total and free testosterone levels with age-adjusted context.
OMEGA-3 INDEX INTERPRETER
Interpret your Omega-3 index for cardiovascular and brain health optimization.
// LONGEVITY_OPTIMIZATION
LONGEVITY TOOLS
Estimate your biological age and track markers associated with healthy aging.
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
These tools are for educational and informational purposes only. They are not intended to diagnose, treat, cure, or prevent any disease or health condition. Always consult with a qualified healthcare provider before making any changes to your health regimen, diet, or exercise program. The calculations and interpretations provided are based on general guidelines and may not apply to your individual situation.
BodyOS tools use peer-reviewed research and established clinical guidelines, but individual results may vary.
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