Free Health Tools & Helpful Calculators

Free, evidence-based calculators to support your health and weight loss journey. All tools provide estimates based on established scientific formulas and are designed for educational purposes.

Start Here
🔥

TDEE Calculator

Calculate your Total Daily Energy Expenditure — the foundation for any weight goal. Understand how many calories you burn daily.

  • Uses Mifflin-St Jeor equation
  • Accounts for activity level
  • Shows calories for all goals
  • Includes macro breakdown
Calculate Your TDEE →
🥩

Protein Calculator

Determine your optimal daily protein intake for weight loss while preserving muscle mass. Personalized to your body and goals.

  • Based on body composition
  • Adjusts for activity level
  • Meal distribution guidance
  • Protein source suggestions
Calculate Protein Needs →
📊

Weight Loss Percentage Calculator

Track your progress as a percentage of body weight lost. Understand meaningful health milestones and sustainable loss rates.

  • Percentage-based tracking
  • Weekly loss rate analysis
  • Goal progress tracking
  • Health milestone guidance
Calculate Progress →
💧

Water Fasting Estimator

Educational estimator for potential weight changes during water fasting. Separates temporary water loss from estimated fat loss.

  • Water vs. fat loss breakdown
  • TDEE-based estimates
  • Safety information included
  • Refeeding guidance
View Estimator →

How to Use These Tools Together

1
Calculate TDEE

Find your daily calorie needs first

→
2
Set Protein Goal

Determine optimal protein intake

→
3
Create Deficit

Eat moderately below your TDEE

→
4
Track Progress

Use percentage calculator weekly

About Our Calculators

Each calculator is designed to provide helpful estimates based on established scientific formulas. Here’s what powers them:

The Science Behind the Tools

  • TDEE & Protein Calculators: Use the Mifflin-St Jeor equation, considered one of the most accurate formulas for estimating basal metabolic rate in adults
  • Weight Loss Percentage: Simple percentage calculation that provides meaningful context for tracking progress
  • Water Fasting Estimator: Based on caloric deficit principles and glycogen depletion research

Accuracy Note: These calculators provide estimates, not exact measurements. Individual results vary based on genetics, body composition, metabolic adaptation, and other factors. Use the results as starting points and adjust based on your actual progress over 2–4 weeks.

Best Practices

  • Recalculate your TDEE every 10–15 lbs of weight change
  • Track weight weekly (not daily) to see true trends
  • Focus on the 4-week average, not individual weigh-ins
  • Prioritize protein to preserve muscle during weight loss
  • Slower, steady weight loss is generally more sustainable than rapid loss

Medical Disclaimer

These calculators are for educational and informational purposes only. They do not provide medical advice and should not replace consultation with healthcare professionals. Individual needs vary. Consult a doctor or registered dietitian before making significant changes to your diet or exercise routine, especially if you have health conditions.

Frequently Asked Questions

Yes, all calculators are completely free to use with no registration or sign-up required. They are designed to provide helpful estimates for educational purposes.
These calculators use established formulas like the Mifflin-St Jeor equation, which research suggests is accurate for most adults. However, individual results vary based on genetics, body composition, and health conditions. Use them as starting points and adjust based on your actual results.
Start with the TDEE Calculator to understand your daily calorie needs. This is the foundation for any weight goal. Then use the Protein Calculator to determine optimal protein intake for preserving muscle. The Weight Loss Percentage Calculator helps track your progress over time.
Yes, all calculators are fully responsive and work on smartphones, tablets, and desktop computers. No app download is required — they run directly in your web browser.
No, all tools are available immediately without registration, login, or email sign-up. Your data is calculated in your browser and is not stored on our servers.
Recalculate your TDEE every 10–15 lbs (5–7 kg) of weight change, or if your activity level changes significantly. As you lose weight, your calorie needs decrease, so periodic recalculation helps maintain progress.

Jump to a Calculator

Quick access to all available tools

ADVERTISEMENT