Body & Wellness Calculators
Nutrition, sleep, hydration and fitness calculators. All free, instant, no signup.
Free Women's Body & Wellness Calculators — Evidence-Based
From daily calorie needs (Mifflin-St Jeor formula) to VO₂ max estimation, sleep debt calculation, hydration targets, and heart rate training zones — our wellness calculators are designed specifically for women's physiology and validated against published research from the USDA, AASM, and sports medicine literature.
Women's bodies respond differently to exercise, nutrition, and sleep than men's — particularly across the hormonal changes of the menstrual cycle, pregnancy, and menopause. These tools account for female-specific physiology to give you more accurate, actionable results.
Calorie Needs Calculator
BMR and TDEE using Mifflin-St Jeor formula with activity multiplier.
Water Intake Calculator
Personalised daily hydration target based on weight, activity, and climate.
Sleep Debt Calculator
Calculate your accumulated sleep debt and cognitive performance impact.
Heart Rate Zones
Calculate all 5 heart rate training zones from age and resting HR.
VO₂ Max Estimator
Estimate cardiovascular fitness from resting and max heart rate.
Waist-to-Hip Ratio
Calculate WHR and assess cardiovascular risk classification.
Chronotype Quiz
Find your chronotype (morning lark, hummingbird, or night owl) and peak window.
Daily Fibre Target
Personalised daily fibre goal with best food sources.
Step Goal Calculator
Set a realistic step goal based on current activity and health target.