Weight Loss Tools & Calculators
Free calculators and tools to help you manage your weight, track your energy intake, and optimise your exercise. All tools use metric units and kilojoules - designed for Australians.
Body Metrics
Body Composition
Body Fat Percentage Calculator
Estimate your body fat percentage using the US Navy method with neck, waist, and hip measurements.
Lean Body Mass Calculator
Calculate your lean body mass - the weight of everything in your body except fat, including muscle, bone, and organs.
Ideal Weight Calculator
Calculate your ideal body weight based on height and gender using multiple medical formulas (Devine, Robinson, Miller, Hamwi).
Body Type Calculator
Determine your body type (ectomorph, mesomorph, or endomorph) based on your measurements and frame size.
Biological Age Calculator
Estimate your biological age based on lifestyle factors including exercise, sleep, diet, and stress levels.
Metabolic Age Calculator
Calculate your metabolic age by comparing your BMR to average values for different age groups.
Visceral Fat Calculator
Estimate your visceral fat level based on waist circumference, age, and gender to assess health risks.
Body Recomposition Calculator
Calculate your macros and calories for simultaneous fat loss and muscle gain with body recomposition.
Weight Loss Percentage Calculator
Calculate what percentage of your body weight you have lost. Track your progress over time.
Weight Loss & Calories
TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. See how many calories and kilojoules you burn per day.
Calorie Deficit Calculator
Calculate your optimal calorie deficit for weight loss. See how long it will take to reach your goal weight with a safe, sustainable deficit.
BMR Calculator
Calculate your Basal Metabolic Rate - the number of calories and kilojoules your body burns at rest using the Mifflin-St Jeor equation.
Calorie Calculator
Calculate how many calories and kilojoules you need per day to lose, maintain, or gain weight. Personalised to your body and activity level.
Calorie Maintenance Calculator
Calculate your maintenance calories - the exact number of calories you need to eat each day to maintain your current weight.
Calorie Surplus Calculator
Calculate your optimal calorie surplus for weight gain and muscle building. Find the right balance between gaining muscle and minimising fat.
Weight Loss Calculator
Calculate how long it will take to reach your goal weight. See weekly milestones and the daily calorie target needed.
Breastfeeding Calorie Calculator
Calculate your increased calorie and kilojoule needs while breastfeeding. Ensure adequate nutrition for you and your baby.
Daily Energy Needs Calculator
Calculate your daily energy requirement in kilojoules using the Harris-Benedict formula based on age, weight, height, and activity level.
Maintenance kJ Calculator
Calculate how many kilojoules you need per day to maintain your current weight based on your body stats and activity level.
kJ Per Day to Lose Weight Calculator
Calculate how many kilojoules per day you should eat to lose weight at a safe, sustainable rate.
Kilojoule Deficit Calculator
Calculate your daily kilojoule deficit and see how it translates to weekly weight loss. Plan your energy balance.
Water Fast Weight Loss Calculator
Estimate potential weight loss from water fasting by duration. Understand the difference between water weight and fat loss.
Steps to Lose Weight Calculator
Calculate how many steps per day you need to walk to lose weight based on your current stats and goal.
Nutrition
Macro Calculator
Calculate your ideal daily macros (protein, carbs, fat) based on your body stats, activity level, and goal - weight loss, maintenance, or muscle gain.
Protein Intake Calculator
Calculate your daily protein needs based on body weight, activity level, and fitness goal. Includes Australian dietary guidelines.
Keto Macro Calculator
Calculate your ideal fat, protein, and carb intake for a ketogenic diet. Customise net carb limits and protein targets.
Recipe Calorie Calculator
Calculate total calories and kilojoules in a recipe by adding ingredients. Get per-serve nutrition breakdowns.
Fibre Intake Calculator
Calculate your recommended daily fibre intake based on age and gender using Australian NHMRC guidelines.
Bulking Calculator
Calculate your calorie surplus and macro split for lean bulking. Get daily protein, carbs, and fat targets for muscle gain.
Cutting Calculator
Calculate your calorie deficit and macro split for cutting. Preserve muscle while losing fat with optimised nutrition.
Heart Rate Zones
Fat Burning Heart Rate Calculator
Find your optimal fat-burning heart rate zone based on your age. Train in the right zone to maximise fat loss.
Target Heart Rate Calculator
Calculate your target heart rate zones for warm-up, fat burning, cardio, and peak performance training.
Fat Burning Zone Calculator
Determine your fat-burning heart rate zone by age and gender with a detailed breakdown of all training zones.
Heart Rate Zone Calculator
Calculate all five heart rate training zones using the Karvonen method with your age and resting heart rate.
Max Heart Rate Calculator
Estimate your maximum heart rate using multiple formulas (220-age, Tanaka, Gulati) to find your personal ceiling.
Exercise & Energy
Kilojoules Burned Calculator
Calculate how many kilojoules (or calories) you burn during any exercise based on your weight and activity duration.
Exercise Energy Chart
Compare kilojoules and calories burned across 100+ exercises. Sort and filter by activity type and body weight.
Walking Calories & kJ Calculator
Calculate kilojoules and calories burned walking based on your weight, walking speed, and duration or distance.
Running Calorie Calculator
Calculate kilojoules and calories burned running at different speeds. Compare energy cost by pace and body weight.
Cycling Calorie Calculator
Calculate kilojoules and calories burned cycling at various speeds. Covers stationary bikes and outdoor riding.
Swimming Calorie Calculator
Calculate kilojoules and calories burned swimming by stroke type (freestyle, backstroke, breaststroke, butterfly) and intensity.
Calorie Burn Calculator
Calculate calories and kilojoules burned across any activity. Select from 100+ exercises with MET-based calculations.
Treadmill Calorie Calculator
Calculate calories and kilojoules burned on a treadmill based on speed, incline, duration, and body weight.
Fitness & Performance
Running Pace Calculator
Calculate your running pace in min/km, predicted finish times for 5K to marathon, and splits. Metric units for Australian runners.
Swim Pace Calculator
Calculate your swimming pace per 100m, predicted times for common distances, and split times by stroke.
Treadmill Pace Calculator
Convert treadmill speed (km/h) to running pace (min/km) and vice versa. Includes incline equivalent calculations.
VO2 Max Calculator
Estimate your VO2 max (maximal oxygen uptake) from your running performance. See how your cardio fitness compares by age and gender.
One Rep Max Calculator
Calculate your one rep max (1RM) for any lift using weight and reps performed. Uses Epley, Brzycki, and Lander formulas.
Health & Wellness
Sleep Calculator
Calculate the best times to go to sleep or wake up based on 90-minute sleep cycles. Optimise your rest for better recovery.
Sleep Debt Calculator
Calculate your accumulated sleep debt over the past week. See how much sleep you need to catch up on for optimal health.
Water Intake Calculator
Calculate your recommended daily water intake based on weight, activity level, and climate. Stay properly hydrated.
Blood Pressure Calculator
Check your blood pressure category and understand your reading. Includes normal ranges by age from Australian heart health guidelines.
Diabetes Risk Calculator
Assess your risk of developing type 2 diabetes based on the Australian AUSDRISK screening tool. Get personalised risk factors.
Cholesterol Ratio Calculator
Calculate your total cholesterol to HDL ratio and assess cardiovascular risk. Understand your lipid panel results.
Intermittent Fasting Calculator
Plan your intermittent fasting schedule. Calculate eating and fasting windows for 16:8, 18:6, 20:4, and OMAD protocols.
Caffeine Intake Calculator
Calculate your daily caffeine intake from common drinks and check if you are within the safe 400mg daily limit.
Caffeine Half-Life Calculator
See how long caffeine stays in your system. Calculate when caffeine levels drop below sleep-disrupting thresholds.
Creatine Dosage Calculator
Calculate your optimal creatine loading and maintenance dose based on body weight. Includes hydration recommendations.
Pregnancy Weight Gain Calculator
Calculate healthy weight gain targets during pregnancy based on your pre-pregnancy BMI. Follows Australian clinical guidelines.
Unit Converters
Kilojoules to Calories Converter
Instantly convert kilojoules (kJ) to calories (kcal). Simple converter for Australian food labels and energy tracking.
Calories to Kilojoules Converter
Convert calories (kcal) to kilojoules (kJ). Useful for comparing international recipes and nutrition information.
Steps to Kilojoules Converter
Convert your daily step count into kilojoules burned. See how much energy your walking contributes to your daily expenditure.
Steps to Kilometres Calculator
Convert your step count to kilometres walked based on your height and stride length. Works for walking and running.
Medication
Tracking & Diaries
Charts & Tables
Exercise Energy Chart (Kilojoules)
Energy expenditure in kilojoules burned per hour across various exercises at different body weights.
Exercise Energy Chart (Calories)
Calorie burn rates for different exercises and activities based on varying body weights.
Food Calorie Chart
Calorie content of common foods to help with meal planning and calorie tracking.
BMI Chart & Table
Complete BMI reference chart showing weight ranges for different heights and BMI categories.
Body Fat Percentage Chart
Reference ranges for body fat percentage by age, sex, and fitness level.
All 74 tools run entirely in your browser - no data is sent to any server. Calculations are based on widely accepted formulas and the Compendium of Physical Activities. These tools provide estimates only and should not replace professional medical advice.