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Free Health & Fitness Calculators
Use HedgePal's free calculators to estimate calories, macros, protein needs, body composition, exercise calories, hydration, and more.
✓ 31 free tools✓ No sign-up✓ Clear formulas
A good place to begin
Small steps. Useful numbers.
Your everyday toolkit
What would you like to work out?
Choose a category or jump straight into a calculator. Each tool includes the method, practical guidance, and the limitations behind your result.
Calories & Energy
Estimate BMR, TDEE, maintenance calories, calorie deficits, and energy from macros with free, transparent calorie calculators.
Calorie Calculator
Find a daily calorie starting point for your goal.
Open calculatorTDEE Calculator
Estimate the energy you use across a typical day.
Open calculatorBMR Calculator
Estimate the calories your body uses at rest.
Open calculatorCalorie Deficit Calculator
Compare a percentage deficit with estimated maintenance.
Open calculatorMaintenance Calories Calculator
Estimate intake for keeping your weight broadly stable.
Open calculatorCalories from Macros Calculator
Convert protein, carbohydrate, and fat grams into energy.
Open calculatorNutrition
Calculate protein, carbohydrate, fat, fiber, meal calories, and recipe servings using simple nutrition tools with clear assumptions.
Macro Calculator
Turn a calorie target into protein, carbs, and fat.
Open calculatorProtein Calculator
Compare daily protein amounts using an adjustable factor.
Open calculatorFiber Calculator
Estimate fiber using the 14 g per 1,000 kcal guideline.
Open calculatorMeal Calorie Calculator
Add food portions to total a meal's calories and macros.
Open calculatorRecipe Calorie Calculator
Total a recipe and divide it into equal servings.
Open calculatorBody Composition
Explore BMI, estimated body fat, lean mass, FFMI, waist-to-height ratio, and a height-based adult weight reference range.
BMI Calculator
Compare adult weight with height using body mass index.
Open calculatorBody Fat Calculator
Estimate body fat from height and tape measurements.
Open calculatorIdeal Weight Calculator
Explore an adult BMI-based weight reference range.
Open calculatorLean Body Mass Calculator
Separate estimated fat mass from the rest of your weight.
Open calculatorFFMI Calculator
Compare estimated fat-free mass relative to height.
Open calculatorWaist-to-Height Ratio Calculator
Compare waist circumference with height.
Open calculatorWeight Management
Explore weight-loss and weight-gain scenarios, estimate a rough timeline, and calculate percentage weight change without guaranteed predictions.
Weight Loss Calculator
Explore a calorie target and approximate weekly change.
Open calculatorWeight Loss Timeline Calculator
Compare a goal-weight scenario with a rough duration.
Open calculatorWeight Gain Calculator
Explore a modest surplus above estimated maintenance.
Open calculatorWeight Loss Percentage Calculator
Express recorded weight change relative to where you started.
Open calculatorExercise
Estimate walking, running, cycling, swimming, and step calories, calculate running pace, and estimate a one-rep max from a training set.
Steps to Calories Calculator
Estimate walking distance and energy from a step count.
Open calculatorWalking Calories Calculator
Estimate a walk's energy and distance from speed and time.
Open calculatorRunning Calories Calculator
Estimate a run's calories from weight, speed, and time.
Open calculatorCycling Calories Calculator
Compare cycling energy across time and intensity.
Open calculatorSwimming Calories Calculator
Estimate swimming energy from time and effort.
Open calculatorOne-Rep Max Calculator
Estimate maximum strength from a completed training set.
Open calculatorRunning Pace Calculator
Convert distance and time into pace, speed, and race splits.
Open calculatorWellness
Explore a general fluid estimate, plan an eating window, and model caffeine remaining over time with free wellness calculators.
Water Intake Calculator
Explore a general fluid estimate with adjustable assumptions.
Open calculatorIntermittent Fasting Calculator
Map a fasting duration and eating window onto your day.
Open calculatorCaffeine Calculator
Model caffeine remaining after a single dose.
Open calculator
Your numbers are a starting point. Make them a habit.
Use HedgePal to log meals, monitor calories, track macros, and follow your progress — one day at a time.