All tools
Free health calculators & tools
Every HealthyLifeStyles calculator in one place — 70 free tools across 10 categories. Instant results, both metric and imperial units, no signup, and nothing you enter ever leaves your device.
- Nutrition
Recipe Nutrition Analyzer
Paste any recipe or ingredient list and get estimated nutrition per serving. AI parses ingredients, USDA FoodData Central provides the numbers. Free, no Open - Nutrition
Food & Symptom Diary
Free food and symptom diary tracker. Log meals, timing, and symptoms over days, then print a clean timeline to show your doctor or dietitian. Not a Open - Nutrition
Anti-Inflammatory Diet Score
Score your diet for anti-inflammatory foods (vegetables, fruit, fatty fish, olive oil, nuts) vs pro-inflammatory foods (processed meat, sugar, fried Open - Nutrition
Gut Health Score
Score your gut-friendly habits from fiber, plant diversity, fermented foods, sleep, stress, and more. Educational lifestyle tool Open - Nutrition
Vitamin D & Sun Exposure Calculator
Estimate your vitamin D synthesis potential from sun, skin type, and diet. Educational guide with safe-sun reminders. This does NOT measure blood vitamin D Open - Nutrition
Calorie Calculator
Find your daily calorie target (TDEE) for losing, maintaining, or gaining weight. Open - Nutrition
Intermittent Fasting Calculator & Timer
Pick a protocol (16:8, 18:6, OMAD, 5:2), set your eating window, and run a live fasting timer. Open - Nutrition
Protein Intake Calculator
Get your daily protein target based on body weight and activity. Open - Nutrition
Keto Calculator
Get your ketogenic macros (70/25/5) and daily net carb limit. Open - Nutrition
Calorie Deficit Calculator
See the daily deficit needed to lose a target weight by your chosen date. Open - Nutrition
Water Intake Calculator
Find how much water to drink each day, in liters and fluid ounces. Open - Nutrition
Macro Calculator
Split your calories into protein, carbs, and fat that fit your goal. Open - Nutrition
Muscle Preservation Calculator
Keep muscle while losing weight — get your protein target, a muscle-loss risk check, and an action plan. Open - Nutrition
7-Day Meal Plan Generator
Turn your calorie and macro targets into a free, personalized week of meals with a grocery list. Open
- Body & Weight
BMI Calculator
Check your body mass index and what your healthy weight range looks like. Open - Body & Weight
Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method. Open - Body & Weight
Weight Loss Percentage Calculator
See what percentage of your starting weight you’ve lost so far. Open - Body & Weight
Waist-to-Hip Ratio Calculator
Measure body-shape health risk with your waist and hip measurements. Open - Body & Weight
Waist-to-Height Ratio Calculator
A quick check of central fat risk — your waist should be under half your height. Open - Body & Weight
Lean Body Mass Calculator
Find how much of your weight is muscle, bone, and organs — not fat. Open - Body & Weight
Ideal Weight Calculator
See your healthy weight range from BMI and the Devine formula. Open - Body & Weight
Weight Loss Timeline Calculator
See a realistic goal date and a weight-over-time chart at a safe, sustainable pace. Open - Body & Weight
BMR Calculator
Calculate the calories your body burns completely at rest. Open
- Fitness
Flexibility & Mobility Score
Test your flexibility and mobility at home with four simple tests. Get an overall score, per-area breakdown, and targeted stretch suggestions. Free, no Open - Fitness
Push-Up Test Calculator
Score your push-up test against ACSM age and sex normative tables. See your percentile band, how to improve, and when to retest. Free fitness Open - Fitness
Recovery Time Calculator
Estimate how long to rest before training the same muscle group again. A transparent heuristic from sports-science recovery principles. Free, no signup. Open - Fitness
FFMI Calculator
Calculate your Fat-Free Mass Index (FFMI) and height-normalized FFMI. A useful fitness metric for lifters and athletes — not a medical diagnosis. Open - Fitness
One-Rep Max Calculator
Estimate your 1RM with Epley and Brzycki, plus a full % training table. Open - Fitness
Steps to Calories Calculator
Turn your step count into distance walked and calories burned. Open - Fitness
VO₂ Max Calculator
Estimate your cardio fitness from your resting and max heart rate. Open - Fitness
Calories Burned Calculator
Estimate calories burned by activity using MET values and your weight. Open - Fitness
Running Pace Calculator
Solve pace, finish time, or distance — and see your splits. Open - Fitness
Sitting Disease Reversal Calculator
Offset desk time with micro-breaks and extra NEAT steps — get a personalized movement recipe. Open - Fitness
Strength Program Builder
Turn your 1RM into a free 4-week progressive-overload plan with exact working weights. Open - Fitness
Walk It Off Calculator
Enter a food or calories to see the minutes of walking, running, or cycling to burn it. Open
- Heart Health
Resting Heart Rate Checker
Compare your resting heart rate against healthy age and sex benchmarks. Open - Heart Health
Blood Pressure Checker
See which AHA blood-pressure category your reading falls into. Open - Heart Health
Max Heart Rate Calculator
Estimate your maximum heart rate from your age. Open - Heart Health
Target Heart Rate Calculator
Find your five heart-rate training zones for fat burn and cardio. Open
- Sleep & Recovery
Blue Light Exposure Estimator
Score your evening light hygiene: screen time before bed, device type, night mode, room lighting. Get a 0-100 score with specific tips to improve. Open - Sleep & Recovery
Sleep Calculator
Find the best bedtime or wake-up time using 90-minute sleep cycles. Open - Sleep & Recovery
Sleep Debt Calculator
Add up the sleep you owe over a week and how to repay it. Open - Sleep & Recovery
Nap Calculator
Get the ideal wake-up time for a power nap or a full sleep cycle. Open - Sleep & Recovery
Caffeine Curfew Calculator
See when to stop caffeine and how to time light for better sleep — with a shareable daily timeline. Open - Sleep & Recovery
Caffeine Intake Calculator
Add up your daily caffeine from coffee, tea, and energy drinks vs the ~400 mg safe limit. Open - Sleep & Recovery
Sleep Chronotype Quiz
Are you a Lion, Bear, Wolf, or Dolphin? Find your type and your ideal daily schedule. Open
- Women's Health
Pregnancy Due Date Calculator
Estimate your due date from your last period, conception, or IVF transfer. Open - Women's Health
Pregnancy Weight Gain Calculator
See your recommended weight-gain range by pre-pregnancy BMI (IOM). Open - Women's Health
Period Calculator
Predict your next three periods from your cycle length. Open - Women's Health
Ovulation Calculator
Predict your ovulation and fertile window from your cycle length. Open - Women's Health
Pregnancy Week-by-Week
See your current gestational week and what’s developing right now. Open
- Health Risk
Alcohol Units Calculator
Convert your weekly drinks into units and check low-risk guidelines. Open - Health Risk
Smoking Cost Calculator
See what smoking costs you over time — and the benefits of quitting. Open - Health Risk
Type 2 Diabetes Risk (Educational)
A non-diagnostic diabetes risk band — and why to get screened. Open - Health Risk
Heart Disease Risk (Educational)
An educational lifestyle-based heart risk estimate — not a diagnosis. Open - Health Risk
Waist-Based Health Risk
Combine your BMI and waist-to-height ratio into a risk-level explainer. Open - Health Risk
Lifestyle Age Test
See how your habits may be aging your body vs your real age — an educational, shareable estimate. Open - Health Risk
Healthspan Score
Score your everyday habits (0–100) against WHO and CDC lifestyle guidance and see your 2–3 highest-impact next steps. Educational Open
- Mental Wellness
WHO-5 Well-Being Index
Take the WHO-5 Well-Being Index, a validated 5-question screener. 2 minutes. Low scores suggest further screening for depression. Not a diagnosis. Crisis Open - Mental Wellness
GAD-7 Anxiety Screener
Take the GAD-7, a validated anxiety screening questionnaire. 7 questions, 2 minutes. Not a diagnosis Open - Mental Wellness
PHQ-9 Depression Screener
Take the PHQ-9, a validated depression screening questionnaire. 9 questions, 2 minutes. Not a diagnosis Open - Mental Wellness
Box Breathing Timer
A guided 4-4-4-4 and 4-7-8 breathing tool to help you calm down. Open - Mental Wellness
Burnout Self-Check
A gentle reflection on energy and workload — and where to get support. Open - Mental Wellness
Stress Level Self-Check
Reflect on your stress with a few questions and coping ideas. Open - Mental Wellness
Sleep Quality Self-Check
A short check-in on how restful your sleep has been, with tips. Open
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