Health & fitness calculators

Weight, nutrition, fitness and blood sugar — with well-known formulas and their sources

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Calculators built on well-known medical formulas and references: the WHO BMI classification, the Mifflin-St Jeor equation for calories, the US Navy method for body fat and the American Diabetes Association (ADA) equation for A1C.

Each calculator explains its formula, its source and its limits, so you understand the number instead of just seeing it.

Weight and body4

BMI Calculator

Calculate your Body Mass Index from height and weight, according to WHO standards.

Ideal Weight Calculator

The healthy weight range for your height, plus the classic medical formulas.

Body Fat Calculator

Estimate your body fat with a tape measure, using the US Navy method.

Water Intake Calculator

How many litres of water you need a day for your weight, activity and climate.

Nutrition and calories3

Calorie Calculator

Daily calories to maintain your weight, and safe targets for your goal.

Protein & Macro Calculator

How much protein you need a day, plus your carb and fat split.

Calories Burned Calculator

How many calories your workout, walk, run or sport burned.

Fitness and heart2

Heart Rate Zones Calculator

Your max heart rate and the five training zones, from fat burn to max effort.

One Rep Max Calculator

The heaviest weight you can lift once, plus your training weights.

Sleep and blood sugar2

Sleep Calculator

When to go to bed to wake up refreshed, using sleep cycles.

A1C Calculator

Convert your A1C (HbA1c) to average blood sugar in mg/dL and mmol/L, and see if it is normal.
Results are for awareness, not a diagnosis. If you have a chronic condition, are pregnant or take medication, talk to your doctor before changing your diet or exercise. How each calculator works and its sources.

Frequently Asked Questions

Do these calculators replace a doctor?

No. They give an estimate with well-known formulas to help you understand where you stand, but diagnosis and treatment come from a doctor — especially if you have a chronic condition or are pregnant.

Are they suitable for children?

Most formulas are made for adults. For children from birth to 5 years use the baby growth calculator (WHO standards); for other ages ask a paediatrician.

Why does the calorie result differ from other apps?

Apps can use different equations or activity factors. Daftary uses the Mifflin-St Jeor equation with the activity factor you choose — one of the most widely used — but your real needs show when you track your weight for a few weeks.