Free Health & Nutrition Calculators 62 clinical tools · ICMR-NIN 2024 · Evidence-based

Smart Health Calculator

Covers BMI, BMR, TDEE and macros, with an Indian meal plan built on NIN guidelines

BMI Calculator

Body mass index with Asian & WHO cutoffs and health risk classification

Body Fat % Calculator

US Navy method using neck, waist and hip measurements, with fitness classification

Waist-to-Hip Ratio

WHO cardiovascular risk assessment using waist & hip circumference

Waist-to-Height Ratio

More accurate than BMI for metabolic risk. A ratio above 0.5 signals elevated risk.

BMR Calculator

Mifflin-St Jeor & Katch-McArdle equations for resting metabolic rate

TDEE Calculator

Total daily energy expenditure with activity level & goal-based calorie targets

Calorie Deficit Calculator

Safe deficit range (300–500 kcal) with daily target & weekly loss projection

Weight Loss Timeline

Estimated date to reach goal weight based on current deficit & pace

Daily Water Intake

Hydration needs in ml/day adjusted for weight, activity & climate

Macronutrient Split Calculator

Sets your carb, protein and fat split by diet type: balanced, keto or high-protein

Protein Requirement Calculator

Daily protein needs in g/kg by age, activity level & health goal (ISSN guidelines)

Glycemic Load Calculator

Checks glycemic load meal by meal, which matters a lot for diabetes and PCOS

Metabolic Flexibility & Liver Load

Metabolic adaptability & hepatic stress risk from dietary & lifestyle inputs

Framingham CVD Risk Calculator

Calculates your 10-year heart disease risk from cholesterol, blood pressure, smoking and diabetes

Hypertension Risk Calculator

Blood pressure risk assessment with lifestyle, diet & genetic factor scoring

Metabolic Syndrome / CKM Risk

MetS criteria screening + Cardiovascular-Kidney-Metabolic risk staging

Diabetes Risk Calculator (FINDRISC)

Uses the Finnish FINDRISC score to estimate your 10-year risk of developing type 2 diabetes

PCOS Risk Calculator

Rotterdam criteria · Ferriman-Gallwey · HOMA-IR · Phenotype A–D · Indian nutrition plan

Beginner Workout Planner

Builds a weekly exercise schedule with strength, cardio and rest days based on your goals

Carb Loading Calculator

Pre-race carbohydrate loading protocol for endurance events & marathons

Sports Hydration Calculator

Estimates fluid, electrolyte and sodium loss during exercise and tells you how much to replace

VO₂ Max Estimator & Exercise Nutrition

Aerobic fitness estimate + fueling strategy based on intensity & duration

Workout Calorie Burn Calculator

Calculates calories burned across 50+ exercises using MET values: running, cycling, strength and more

Heart Rate Zone Calculator

5-zone training intensity map using Karvonen HRR method (Tanaka max HR)

Race Time Predictor

Predict 5K, 10K, half & full marathon time from a known race result

Pace to Speed Converter

Convert min/km ↔ km/h with VO₂ max estimate, calorie burn & stride length

Depression Screener & Nutrition Plan

PHQ-9 depression screening with evidence-based omega-3, magnesium & mood-nutrition plan

ICU Energy Requirement

Penn State & Ireton-Jones equations for ventilated & critical care patients

SGA Nutritional Assessment

Subjective Global Assessment for malnutrition screening in hospital and clinical settings

MUST Malnutrition Score

Runs BAPEN MUST, NRS-2002, MNA-SF and GLIM criteria for hospital and community screening

PNI Calculator

Calculates Prognostic Nutritional Index for surgical and oncology risk using albumin and lymphocytes

NRI Calculator

Uses serum albumin and body weight to classify nutritional risk via the NRI formula

Menstrual Cycle & Period Tracker

Track cycle phases, predict periods & understand hormonal patterns

Ovulation & Fertile Window Calculator

Predict fertile window & ovulation day for conception planning

Pre-Conception & Fertility Nutrition

Folate, iron, vitamin D & omega-3 targets optimised for fertility & early pregnancy

PCOS Nutrition & Calorie Calculator

PCOS-focused calorie and macro targets with low-GI, anti-inflammatory Indian meal suggestions

Hormonal Nutrition Calculator for Women

Sets nutrition targets by hormonal phase: menopause, perimenopause and PCOS

Cycle Syncing Nutrition Planner

Phase-based nutrition & food recommendations for each cycle stage

Pregnancy Due Date Calculator

Estimated due date from LMP or conception date + trimester & nutrition guidance

Pregnancy Weight Gain Calculator

IOM-based trimester-wise weight gain targets adjusted for pre-pregnancy BMI

Pregnancy Nutrition & Calorie Calculator

Trimester-specific calorie, protein, folate, iron & DHA targets for Indian mothers

Iron Requirement for Indian Women

Daily iron needs across life stages: menstrual loss, pregnancy and lactation, per ICMR-NIN 2024

Calcium & Vitamin D Requirement

Daily calcium and vitamin D needs by life stage for bone health, menopause and pregnancy

Gestational Diabetes Risk

IADPSG-based gestational diabetes risk score using BMI, family history and fasting glucose

Breastfeeding Calorie Calculator

Lactation calorie and nutrient needs for exclusive breastfeeding, partial and formula top-up

Postpartum Nutrition Calculator

Post-delivery recovery nutrition with calorie, protein and micronutrient targets by feeding mode

Thyroid Health Nutrition Calculator

Iodine, selenium & goitrogen guidance for hypothyroid & hyperthyroid management

Menopause Symptom Nutrition Planner

Nutrition guidance for specific menopause symptoms: hot flashes, sleep, bone density and phytoestrogens

Post-Menopause BMI & Body Composition Risk

Visceral fat & cardiovascular risk assessment for post-menopausal body composition

Osteoporosis Risk Calculator

FRAX-based fracture risk using bone density, menopause status and lifestyle factors

Women's Metabolic Syndrome Risk

Metabolic syndrome scoring for women, factoring in menopause status, PCOS history and hormones

Breast Cancer Risk Calculator

Gail model–based lifetime breast cancer risk estimate with dietary & lifestyle modifiers

Insulin Resistance Score Calculator

Estimates insulin resistance via HOMA-IR and surrogate indices using glucose, insulin and waist

Child-Pugh / CTP Score

Liver cirrhosis severity (Class A, B or C) from bilirubin, albumin, prothrombin time and ascites

MELD Score Calculator

Calculates MELD and MELD-Na scores for transplant prioritisation in end-stage liver disease

NAFLD / MASLD / FLI Risk

Fatty Liver Index for steatotic liver disease risk using BMI, waist circumference, triglycerides and GGT

eGFR Calculator

Uses the CKD-EPI equation to estimate kidney function and classify CKD stage 1 to 5

CKD Protein Requirement

Stage-adjusted protein targets (0.6–0.8 g/kg) for chronic kidney disease

Renal & Nutrition Risk Calculator

Kidney health + nutritional risk screening for CKD patients & dietitians

Longevity & Biological Age

Estimates biological age vs. chronological age from lifestyle & health factors

Healthspan & Lifestyle Risk

Scores lifestyle risk across four domains: diet, activity, sleep and stress