Free calculators, planners and trackers for weight, food, exercise, sleep and everyday health, with NHS guidelines explained in plain English.
These free calculators and trackers help you understand your numbers and build healthy habits: weight and body measurements, food and drink, exercise, sleep and everyday wellbeing. Where a tool compares your result with a guideline, it uses NHS or other official figures and says which. Everything runs in your browser, and anything you log stays on your device.
These tools give general information, not medical advice or a diagnosis. If you’re worried about your health, are pregnant, have a medical condition or take regular medicine, speak to a GP, pharmacist or other health professional.
Pick the right tool
| I want to… | Use this |
|---|---|
| Check whether my weight is healthy | BMI Calculator · Waist-to-Height Ratio |
| Know how many calories I need | Calorie Calculator (TDEE) · BMR & TDEE |
| Lose weight safely | Calorie Deficit Calculator · Weight Tracker |
| Plan protein and macros | Macro Calculator · Protein Intake |
| Check sugar, salt and fibre | Sugar · Salt · Fibre · Food labels |
| Start running | Couch to 5K Plan · Running Pace |
| Train for strength | One-Rep Max · Workout Split · Progressive Overload |
| Exercise at home | Home Workout Generator · HIIT & Tabata Timer |
| Sleep better | Sleep Calculator · Sleep Debt |
| Track a pregnancy | Due Date Calculator · Week by Week |
1. Understand your weight and body shape
Body mass index (BMI) compares your weight with your height. For most adults, the NHS classes a BMI of 25 to 29.9 as overweight and 30 or more as obese. For people of South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean family background, the thresholds are lower: 23 to 27.4 is overweight and 27.5 or more is obese. The BMI calculator applies the right bands for you.
BMI doesn’t show where you carry weight, and fat around the middle carries more risk. A simple check is to keep your waist to less than half your height. Measure it with the waist-to-height ratio calculator or the waist-to-hip ratio calculator. For children and teenagers, adult BMI bands don’t apply, so use the child BMI percentile calculator.
Other ways to track change: body fat, lean body mass, healthy weight range and the body measurements tracker.
2. Food and drink
Calories and weight change
Your total daily energy expenditure (TDEE) is roughly the calories you burn in a day, including activity. Eat less than that and you lose weight; eat more and you gain. The calorie calculator estimates it. The NHS suggests aiming to lose weight at a steady 0.5kg to 1kg (1lb to 2lb) a week. The calorie deficit calculator shows a daily target and how long it will take, and won’t suggest going below safe minimums.
To build muscle, use the lean bulk calculator with the protein calculator or macro calculator. Eating plant-based? The vegan protein planner adds up protein from plant foods.
Everyday limits (UK adults)
| What | NHS guideline | Tool |
|---|---|---|
| Free sugars | No more than 30g a day, about 7 sugar cubes | Sugar intake |
| Salt | No more than 6g a day, about 1 level teaspoon | Salt intake |
| Fibre | Aim for 30g a day | Fibre intake |
| Alcohol | No more than 14 units a week on a regular basis, spread over 3 or more days | Alcohol units |
On UK packaging, the traffic light food label checker shows whether a food is low, medium or high in fat, saturates, sugars and salt. Also useful: the water intake and caffeine calculators, and the weekly meal planner, halal meal planner and Ramadan suhoor and iftar planner.
3. Move more
The NHS advises adults to do at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strengthening activities that work all the major muscle groups on at least 2 days a week. Any activity is better than none, so start where you are and build up.
- Walking: step goal planner and steps to distance and calories converter.
- Running: Couch to 5K, pace calculator, race time predictor and marathon training plan.
- Strength: one-rep max, workout split, progressive overload, barbell plates and the workout log.
- At home: home workout generator, HIIT timer and 30-day challenge.
- Heart rate and fitness: heart rate zones, VO2 max and calories burned. Upload a run or ride from Strava or Garmin to the GPX workout analyser.
4. Sleep, stress and habits
Sleep, stress and small daily routines affect everything else. The sleep calculator suggests bed and wake times, and the sleep debt calculator adds up what you’ve missed. For calm, try the box breathing exercise or the meditation timer. Track routines with the habit tracker, mood tracker and gratitude journal. To see what smoking or vaping costs you, use the smoking and vaping cost calculators.
5. Health numbers and medicines
In the UK, high blood pressure is a reading of 140/90 or higher at a clinic, or 135/85 or higher at home. The blood pressure checker compares a reading with UK and US categories, and the cholesterol ratio and HbA1c converter help you read test results. These tools don’t replace a check by a health professional.
Managing medicines: the medication schedule maker, refill date calculator and NHS prescription prepayment certificate calculator.
6. Pregnancy, cycles and babies
- Cycles and fertility: period tracker and ovulation calculator.
- Pregnancy: due date calculator, week-by-week tracker and pregnancy weight gain.
- Babies: WHO baby growth chart and feeding and nappy tracker.
Your midwife, health visitor or GP is the best person to ask about anything that worries you.
All health and fitness tools
Fitness & Training
- 30-Day Fitness ChallengeMake a 30-day squat, push-up, plank or walking challenge and tick off each day.
- Barbell Plate CalculatorFind which plates to load on each side of the bar, in kg or lb.
- BMI CalculatorWork out your body mass index in metric or imperial units, with NHS weight categories.
- BMR & TDEE CalculatorBasal metabolic rate and daily calories at five activity levels.
- Body Fat CalculatorEstimate body fat percentage with a tape measure using the US Navy method.
- Body Measurements TrackerTrack waist, hips, chest, arms, thighs and weight over time, with waist guidance.
- Calories Burned CalculatorCalories burned in walking, running, gym and everyday activities.
- Couch to 5K Plan9-week running plan with your own dates and a progress tracker.
- Cycling Speed and Calorie CalculatorWork out your average cycling speed and the calories you burned on a ride.
- DOTS Score CalculatorCalculate your DOTS powerlifting score from your total and bodyweight.
- GPX & TCX Workout AnalyserOpen GPX or TCX files from Strava, Garmin or other apps to see distance, pace, splits, climbing and heart rate.
- Heart Rate Zone CalculatorMax heart rate and five training zones, with the Karvonen method.
- HIIT & Tabata TimerInterval timer with beeps for Tabata and HIIT workouts.
- Home Workout GeneratorMake a no-equipment home workout by time, level and focus, with a built-in interval timer.
- Ideal Weight CalculatorHealthy weight range for your height in kg and stone, plus classic formulas.
- Lean Body Mass CalculatorEstimate your lean body mass with the Boer, James and Hume formulas.
- Lean Bulk Calorie CalculatorCalories, protein and a target weekly gain for building muscle with less fat.
- Marathon Training PlanA week-by-week marathon or half marathon plan built around your race date.
- One-Rep Max (1RM) CalculatorEstimate your 1RM from any set and get training weights by percentage.
- Plank Timer & TrackerTime your plank, set a goal and track your best hold each day.
- Progressive Overload PlannerPlan weekly rep and weight increases with double progression for any lift.
- Race Time PredictorPredict 5K, 10K, half and full marathon times from a recent race.
- Running Pace CalculatorPace per km or mile, speed and equivalent 5K, 10K, half and marathon times.
- Step Goal PlannerBuild up from your current steps to a daily goal week by week, with distance and walking time.
- Steps to Km, Miles & Calories ConverterTurn steps into kilometres, miles and calories burned.
- Swimming Pace CalculatorWork out your swim pace per 100 m or 100 yd, pool lengths and triathlon swim predictions.
- VO2 Max CalculatorEstimate your VO2 max from a Cooper run, Rockport walk or your resting heart rate.
- Weight Progress TrackerLog your weight and see your trend on a chart.
- Workout LogLog sets, reps and weights, and track your estimated one-rep max for each exercise.
- Workout Split GeneratorWeekly workout split for your days and equipment.
Health & Nutrition
- Baby Feeding & Nappy TrackerLog feeds and nappies in one tap and compare the last 24 hours with what to expect.
- Baby Growth Chart (WHO)Plot your baby's weight, length and head size on WHO centile charts from birth to 2 years.
- Blood Pressure CheckerCheck a reading against UK (NHS) and US (AHA) categories.
- Box Breathing ExerciseGuided box, 4-7-8 and calm breathing with an animated timer.
- Caffeine Intake CalculatorAdd up your caffeine from coffee, tea, cola and energy drinks against safe daily limits.
- Calorie Calculator (TDEE)Estimate the calories you need to maintain, lose or gain weight, with safe minimums.
- Calorie Deficit CalculatorSafe daily calories to lose weight, and how long it will take.
- Child BMI Percentile CalculatorWork out BMI-for-age percentile for children and teens aged 2 to 19, using CDC charts.
- Cholesterol Ratio CalculatorWork out your total cholesterol to HDL ratio and check your results against UK healthy levels.
- Fibre Intake CalculatorAdd up your daily fibre against the NHS 30 g target and check food labels.
- Glycemic Load CalculatorWork out the glycemic load of a food or meal from its GI and carbohydrate.
- Gratitude JournalWrite three good things each day with gentle prompts. Private and saved in your browser.
- Habit TrackerTrack daily habits with streaks over 14 days.
- Halal Meal PlannerPlan a week of halal breakfasts, lunches and dinners and get a grouped shopping list.
- HbA1c and Blood Sugar ConverterConvert HbA1c between mmol/mol and %, and blood sugar between mmol/L and mg/dL.
- Intermittent Fasting TimerTrack 16:8 and other fasts with a live countdown.
- Macro CalculatorDaily calories and protein, carbs and fat for losing fat, maintaining or building muscle.
- Meal Prep Cost CalculatorWork out the cost per portion of a batch cook and how much you save each week.
- Medication Schedule MakerMake a printable weekly medicine chart and daily calendar reminders.
- Meditation TimerA calm meditation timer with bells, settle-in time and a log of your minutes.
- Mood TrackerRate your mood each day, tag what was going on, and spot patterns over time.
- NHS Prescription Prepayment Certificate CalculatorSee whether an NHS prescription prepayment certificate (PPC) saves you money.
- Ovulation CalculatorEstimate ovulation and your fertile window for the next three cycles.
- Period TrackerLog your periods and predict the next one, with your fertile window.
- Pregnancy Due Date CalculatorEstimate your due date, weeks pregnant, trimester and scan dates.
- Pregnancy Week by Week TrackerHow many weeks pregnant you are, with key dates.
- Pregnancy Weight Gain CalculatorSee the typical pregnancy weight gain range for your starting BMI, week by week.
- Prescription Refill Date CalculatorWork out when your medicine will run out and when to order your repeat prescription.
- Protein Intake CalculatorHow much protein you need a day for your weight and goal.
- Ramadan Suhoor & Iftar PlannerPlan meals and water between iftar and suhoor from your local prayer times.
- Salt Intake CalculatorTrack your daily salt against NHS limits, convert sodium to salt and check labels.
- Sleep CalculatorBest times to go to bed or wake up, based on 90-minute sleep cycles.
- Sleep Debt CalculatorAdd up how much sleep you have missed this week compared with what you need.
- Smoking Cost CalculatorWhat smoking costs you, and what you have saved since quitting.
- Sugar Intake CalculatorAdd up your free sugars against the NHS daily maximum and check food labels.
- Traffic Light Food Label CheckerSee whether fat, saturates, sugars and salt are low, medium or high using the UK front-of-pack criteria.
- UK Alcohol Units CalculatorCount your weekly alcohol units against the 14-unit guideline.
- Vaping Cost CalculatorWhat vaping costs you a week, month and year, and how it compares with smoking.
- Vegan Protein PlannerAdd up protein from plant foods and see what closes the gap to your daily target.
- Waist-to-Height Ratio CalculatorCheck your waist-to-height ratio against the NICE health risk bands.
- Waist-to-Hip Ratio CalculatorWork out your waist-to-hip ratio and compare it with the WHO risk levels.
- Water Drinking ReminderPlan drink times through your day, tap to log each glass and get reminders.
- Water Intake CalculatorHow much to drink each day for your weight, exercise and climate.
- Weekly Meal PlannerPlan the week’s meals with a shopping list.
Related guides
- Finance calculators: budgeting, including the cost of food and habits.
For urgent medical help in the UK, call 999 in an emergency or contact NHS 111. Outside the UK, contact your local emergency number or health service.
Frequently asked questions
What is a healthy BMI?
For most adults, the NHS classes 25 to 29.9 as overweight and 30 or more as obese. For people of South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean background, overweight starts at 23 and obese at 27.5.
How fast is it safe to lose weight?
The NHS suggests a steady 0.5kg to 1kg (1lb to 2lb) a week. Faster loss is harder to keep up and may not be safe without medical support.
How much exercise should adults do?
At least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strength exercises on at least 2 days, according to the NHS.
How much sugar and salt is too much?
UK adults should have no more than 30g of free sugars and no more than 6g of salt a day.
Are these tools medical advice?
No. They give general information based on public guidelines. For advice about your own health, speak to a GP, pharmacist or other health professional.
Sources
- NHS: Obesity (BMI ranges)
- NHS: Physical activity guidelines for adults
- NHS: Sugar: the facts
- NHS: Salt: the facts
- NHS: How to get more fibre into your diet
- NHS: Calculating alcohol units
- NHS: High blood pressure
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