Free Health & Body Calculators
Free online health calculators for BMI, TDEE, macros, ideal weight, and body fat percentage. No account needed, no sign up — runs entirely in your browser.
Five free calculators wey cover the most common health and body composition metrics — BMI, daily calorie needs, macros, ideal weight, and body fat percentage. Each tool use validated clinical formulas, show how e calculate, and run entirely inside your browser. No account, no subscription, no data dey go anywhere.
Whether you dey track weight loss, plan muscle gain phase, or you just wan check your overall health numbers, these tools go give you the same calculations wey dem dey use for clinic and research settings — for free.
About each calculator
BMI calculator
Body Mass Index (BMI) dey calculated by dividing your weight for kilograms by your height for metres squared. The World Health Organization classify adults as underweight (below 18.5), healthy weight (18.5–24.9), overweight (25–29.9), or obese (30 and above).
BMI na population‑level screening tool, no be clinical diagnosis. E no dey distinguish between fat and muscle — a lean athlete fit score for overweight range. Use am together with waist circumference and body fat percentage for better picture.
TDEE calculator
Total Daily Energy Expenditure (TDEE) na the number of calories wey your body dey burn for one day. E start with your Basal Metabolic Rate — the calories wey you need just to stay alive at rest — then e multiply by activity factor wey range from sedentary (×1.2) to extra active (×1.9). The calculator use the Mifflin‑St Jeor equation, the most accurate BMR formula for most people.
TDEE na the foundation for any diet or fitness goal. Chop at your TDEE to maintain weight, create a deficit to lose fat, or chop above am to gain muscle. A common starting deficit for fat loss na 300–500 calories per day below TDEE.
Macro calculator
Macronutrients — protein, carbohydrates, and fat — na the three calorie‑providing nutrients. The macro calculator take your TDEE and split am into gram targets for each macronutrient based on your goal: weight loss, muscle gain, or maintenance. Dem prioritise protein because e preserve lean mass during deficit and support muscle synthesis during surplus.
A common weight‑loss split na 35% protein, 35% carbohydrates, 30% fat. For muscle gain, carbohydrates dey typically higher (40–45%) to fuel training. The calculator let you adjust the split to match your preferences and dietary style.
Ideal weight calculator
The ideal weight calculator run four established medical formulas — Hamwi (1964), Devine (1974), Robinson (1983), and Miller (1983) — and show all four results side by side. Each formula develop independently and produce slightly different values, which reflect say no single universally agreed ideal weight dey for any given height.
The calculator also show the healthy BMI weight range (18.5–24.9) for your height as reference point. For practical use, the range of formula outputs give you realistic target band instead of one number.
Body fat percentage calculator
The body fat calculator use the US Navy tape measurement method, wey estimate body fat from height, neck circumference, and waist circumference (plus hip for women). The American Council on Exercise classify body fat for men as: essential fat (2–5%), athlete (6–13%), fitness (14–17%), acceptable (18–24%), and obese (25%+). For women the ranges dey higher across all categories.
Unlike BMI, body fat percentage directly measure fatness — na why e dey more useful for athletes and anybody wey dey build muscle. The Navy method no precise like DEXA scan, but e consistent and reproducible, so e practical to track change over time.
Where to start
If you new to tracking health metrics, the best starting point na the TDEE calculator. Your daily calorie number na the single most useful figure for weight management and nutrition planning — everything else (macros, weight loss pace, muscle gain targets) flow from am.
Once you get your TDEE, use the macro calculator to split those calories into protein, carb, and fat targets. Check your BMI and body fat percentage as periodic benchmarks — monthly plenty. Use the ideal weight calculator once to understand your target range, then focus on TDEE and macros for day‑to‑day decisions.
Frequently asked questions
These health calculators accurate?
The calculators dey use the same validated formulas wey dem dey use for clinical and research settings — Mifflin-St Jeor for TDEE, WHO thresholds for BMI, and the US Navy tape method for body fat. No formula fit fully replace lab measurement or doctor assessment, but these tools give you reliable, evidence-based starting point to track your health.
Wetin be healthy BMI for adults?
World Health Organization define healthy BMI as 18.5 to 24.9. Below 18.5 na underweight, 25–29.9 na overweight, and 30 or above na obese. BMI no account for muscle mass or fat distribution, so e work best as screening tool alongside other measures like waist circumference.
Wetin be TDEE and why e matter?
TDEE (Total Daily Energy Expenditure) na the total calories wey your body burn for one day, including your base metabolic rate and all physical activity. If you know your TDEE, you fit set calorie target: eat at TDEE to maintain weight, below am to lose, or above am to gain.
How I fit calculate my ideal weight?
Four established medical formulas wey people dey use na: Hamwi, Devine, Robinson, and Miller. Dem all use height as the main input and dem develop am for adults. The results normally differ by few kilograms, so the ideal weight calculator show all four alongside healthy BMI weight range so you fit see the full picture.
How body fat percentage dem dey measure with Navy method?
The US Navy tape method dey estimate body fat from height, neck circumference, and waist circumference (and hip circumference for women). Even though e no precise like DEXA scan or hydrostatic weighing, e only need measuring tape and e dey consistent, so e practical to track progress over time.
Which macro split I suppose use?
Common starting point na 30% protein, 40% carbohydrates, and 30% fat, but the right split dey depend on your goal. Weight loss usually benefit from higher protein (35–40%) to preserve muscle. Muscle gain emphasize enough protein (0.7–1g per pound of bodyweight) with the rest split between carbs and fats based on preference.
I need create account to use these tools?
No. All calculators for this site dey run entirely for your browser. No account, no sign up, no email address required. Nothing dey send to server — your inputs dey stay for your device.
Which calculator I suppose use first?
Start with TDEE — e give you your daily calorie target, wey be the foundation for weight management and macro planning. From there, use the macro calculator to split those calories into protein, carbs, and fat. BMI, ideal weight, and body fat best as periodic check-ins, no be daily inputs.
From the blog
How To Choose Correct Activity Level for TDEE Weh No Go Make You OverestimateIf you pick wrong activity level, na one of di biggest reason TDEE estimate dey miss. Dis guide explain how to choose your TDEE activity level more realistically and use am for beta calorie and macro planning.
BMI Dey Accurate for Athletes? Why Di Number Many Times No Tell Di Full StoryAthletes fit see BMI result wey fit mislead because muscle change di whole picture. Dis guide explain whether BMI dey accurate for athletes and why body-fat context dey matter pass.
BMI for Women vs Men: Wetin Dey Change, Wetin No Dey Change, And Wetin You Suppose WatchBMI dey use the same formula for women and men, but body-composition difference still matter. This guide explain how BMI take apply across sexes and where body-fat context fit help pass BMI.