Free Fitness & Health Calculators
Evidence-based calculators for BMI, TDEE, macros, sleep, fasting, stress, and more. Get instant results — no sign-up required. Then track everything daily in tr8ck.
BMI Calculator
Calculate your Body Mass Index and find out which category you fall into.
TDEE Calculator
Find your Total Daily Energy Expenditure based on age, weight, and activity level.
Macro Calculator
Get your ideal protein, carb, and fat targets for your goal and diet style.
Calorie Deficit Calculator
Find your daily calorie target and projected timeline to reach your goal weight.
Water Intake Calculator
Calculate your daily hydration target based on weight, activity, and climate.
Ideal Weight Calculator
Find your healthy weight range using multiple proven formulas.
Body Fat % Estimator
Estimate your body fat percentage at home using the US Navy method.
Step Goal Calculator
Get your personalised daily step target and see how many calories you'll burn.
Calorie Burn Calculator
Find out how many calories you burn doing any activity using MET values.
Sleep Cycle Calculator
Find the best bedtime or wake time based on 90-minute sleep cycles.
Fasting Schedule Builder
Visualise your eating and fasting windows for 16:8, 18:6, OMAD and more.
Wellness Score
Rate your overall health across 8 dimensions and find your top areas to improve.
Health Blind Spot Quiz
Discover the hidden health habits that are holding back your progress.
Recovery Score Quiz
Find out if your body is ready to train hard or needs more rest today.
GLP-1 Weight Loss Projector
See projected weight loss milestones based on clinical GLP-1 trial averages.
Stress Load Quiz
Measure your total stress burden across 10 dimensions and get coping tips.
Burnout Assessment
Assess your burnout risk across exhaustion, cynicism, and efficacy dimensions.
Cycle Phase Guide
Find your current menstrual cycle phase and get training & nutrition tips.
5K Pace Calculator
Get your required pace per km/mile and training paces for your 5K goal.
Portion Size Guide
Use hand-based portion guides to build a balanced plate without weighing food.
Track all of this automatically
tr8ck logs your steps, sleep, water, fasting, and more — so you never have to run a calculator again.
Start Tracking Free →