Tools & calculators
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.
- 75+
- Free tools
- 5
- Charts and tables
- 12
- Categories
What are you looking to do?
2 tools
Body Metrics
9 tools
Body Composition
Body Fat Percentage CalculatorEstimate your body fat percentage using the US Navy method with neck, waist, and hip measurements.Open Lean Body Mass CalculatorCalculate your lean body mass - the weight of everything in your body except fat, including muscle, bone, and organs.Open Ideal Weight CalculatorCalculate your ideal body weight based on height and gender using multiple medical formulas (Devine, Robinson, Miller, Hamwi).Open Body Type CalculatorDetermine your body type (ectomorph, mesomorph, or endomorph) based on your measurements and frame size.Open Biological Age CalculatorEstimate your biological age based on lifestyle factors including exercise, sleep, diet, and stress levels.Open Metabolic Age CalculatorCalculate your metabolic age by comparing your BMR to average values for different age groups.Open Visceral Fat CalculatorEstimate your visceral fat level based on waist circumference, age, and gender to assess health risks.Open Body Recomposition CalculatorCalculate your macros and calories for simultaneous fat loss and muscle gain with body recomposition.Open Weight Loss Percentage CalculatorCalculate what percentage of your body weight you have lost. Track your progress over time.Open
14 tools
Weight Loss & Calories
TDEE CalculatorCalculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. See how many calories and kilojoules you burn per day.Open Calorie Deficit CalculatorCalculate your optimal calorie deficit for weight loss. See how long it will take to reach your goal weight with a safe, sustainable deficit.Open BMR CalculatorCalculate your Basal Metabolic Rate - the number of calories and kilojoules your body burns at rest using the Mifflin-St Jeor equation.Open Calorie CalculatorCalculate how many calories and kilojoules you need per day to lose, maintain, or gain weight. Personalised to your body and activity level.Open Calorie Maintenance CalculatorCalculate your maintenance calories - the exact number of calories you need to eat each day to maintain your current weight.Open Calorie Surplus CalculatorCalculate your optimal calorie surplus for weight gain and muscle building. Find the right balance between gaining muscle and minimising fat.Open Weight Loss CalculatorCalculate how long it will take to reach your goal weight. See weekly milestones and the daily calorie target needed.Open Breastfeeding Calorie CalculatorCalculate your increased calorie and kilojoule needs while breastfeeding. Ensure adequate nutrition for you and your baby.Open Daily Energy Needs CalculatorCalculate your daily energy requirement in kilojoules using the Harris-Benedict formula based on age, weight, height, and activity level.Open Maintenance kJ CalculatorCalculate how many kilojoules you need per day to maintain your current weight based on your body stats and activity level.Open kJ Per Day to Lose Weight CalculatorCalculate how many kilojoules per day you should eat to lose weight at a safe, sustainable rate.Open Kilojoule Deficit CalculatorCalculate your daily kilojoule deficit and see how it translates to weekly weight loss. Plan your energy balance.Open Water Fast Weight Loss CalculatorEstimate potential weight loss from water fasting by duration. Understand the difference between water weight and fat loss.Open Steps to Lose Weight CalculatorCalculate how many steps per day you need to walk to lose weight based on your current stats and goal.Open
7 tools
Nutrition
Macro CalculatorCalculate your ideal daily macros (protein, carbs, fat) based on your body stats, activity level, and goal - weight loss, maintenance, or muscle gain.Open Protein Intake CalculatorCalculate your daily protein needs based on body weight, activity level, and fitness goal. Includes Australian dietary guidelines.Open Keto Macro CalculatorCalculate your ideal fat, protein, and carb intake for a ketogenic diet. Customise net carb limits and protein targets.Open Recipe Calorie CalculatorCalculate total calories and kilojoules in a recipe by adding ingredients. Get per-serve nutrition breakdowns.Open Fibre Intake CalculatorCalculate your recommended daily fibre intake based on age and gender using Australian NHMRC guidelines.Open Bulking CalculatorCalculate your calorie surplus and macro split for lean bulking. Get daily protein, carbs, and fat targets for muscle gain.Open Cutting CalculatorCalculate your calorie deficit and macro split for cutting. Preserve muscle while losing fat with optimised nutrition.Open
4 tools
Heart Rate Zones
Target Heart Rate CalculatorCalculate your target heart rate zones for warm-up, fat burning, cardio, and peak performance training.Open Fat Burning Zone CalculatorDetermine your fat-burning heart rate zone by age and gender with a detailed breakdown of all training zones.Open Heart Rate Zone CalculatorCalculate all five heart rate training zones using the Karvonen method with your age and resting heart rate.Open Max Heart Rate CalculatorEstimate your maximum heart rate using multiple formulas (220-age, Tanaka, Gulati) to find your personal ceiling.Open
8 tools
Exercise & Energy
Kilojoules Burned CalculatorCalculate how many kilojoules (or calories) you burn during any exercise based on your weight and activity duration.Open Exercise Energy ChartCompare kilojoules and calories burned across 100+ exercises. Sort and filter by activity type and body weight.Open Walking Calories & kJ CalculatorCalculate kilojoules and calories burned walking based on your weight, walking speed, and duration or distance.Open Running Calorie CalculatorCalculate kilojoules and calories burned running at different speeds. Compare energy cost by pace and body weight.Open Cycling Calorie CalculatorCalculate kilojoules and calories burned cycling at various speeds. Covers stationary bikes and outdoor riding.Open Swimming Calorie CalculatorCalculate kilojoules and calories burned swimming by stroke type (freestyle, backstroke, breaststroke, butterfly) and intensity.Open Calorie Burn CalculatorCalculate calories and kilojoules burned across any activity. Select from 100+ exercises with MET-based calculations.Open Treadmill Calorie CalculatorCalculate calories and kilojoules burned on a treadmill based on speed, incline, duration, and body weight.Open
5 tools
Fitness & Performance
Running Pace CalculatorCalculate your running pace in min/km, predicted finish times for 5K to marathon, and splits. Metric units for Australian runners.Open Swim Pace CalculatorCalculate your swimming pace per 100m, predicted times for common distances, and split times by stroke.Open Treadmill Pace CalculatorConvert treadmill speed (km/h) to running pace (min/km) and vice versa. Includes incline equivalent calculations.Open VO2 Max CalculatorEstimate your VO2 max (maximal oxygen uptake) from your running performance. See how your cardio fitness compares by age and gender.Open One Rep Max CalculatorCalculate your one rep max (1RM) for any lift using weight and reps performed. Uses Epley, Brzycki, and Lander formulas.Open
12 tools
Health & Wellness
Sleep CalculatorCalculate the best times to go to sleep or wake up based on 90-minute sleep cycles. Optimise your rest for better recovery.Open Sleep Debt CalculatorCalculate your accumulated sleep debt over the past week. See how much sleep you need to catch up on for optimal health.Open Water Intake CalculatorCalculate your recommended daily water intake based on weight, activity level, and climate. Stay properly hydrated.Open Blood Pressure CalculatorCheck your blood pressure category and understand your reading. Includes normal ranges by age from Australian heart health guidelines.Open Diabetes Risk CalculatorAssess your risk of developing type 2 diabetes based on the Australian AUSDRISK screening tool. Get personalised risk factors.Open Cholesterol Ratio CalculatorCalculate your total cholesterol to HDL ratio and assess cardiovascular risk. Understand your lipid panel results.Open Life Expectancy CalculatorEstimate how weight loss could extend your life using Australian life tables and BMI mortality research from The Lancet.Open Intermittent Fasting CalculatorPlan your intermittent fasting schedule. Calculate eating and fasting windows for 16:8, 18:6, 20:4, and OMAD protocols.Open Caffeine Intake CalculatorCalculate your daily caffeine intake from common drinks and check if you are within the safe 400mg daily limit.Open Caffeine Half-Life CalculatorSee how long caffeine stays in your system. Calculate when caffeine levels drop below sleep-disrupting thresholds.Open Creatine CalculatorAll-in-one creatine calculator: monohydrate and HCl dosage per kg, loading phase, maintenance dose, water intake, and creatinine clearance.Open Pregnancy Weight Gain CalculatorCalculate healthy weight gain targets during pregnancy based on your pre-pregnancy BMI. Follows Australian clinical guidelines.Open
4 tools
Unit Converters
Kilojoules to Calories ConverterInstantly convert kilojoules (kJ) to calories (kcal). Simple converter for Australian food labels and energy tracking.Open Calories to Kilojoules ConverterConvert calories (kcal) to kilojoules (kJ). Useful for comparing international recipes and nutrition information.Open Steps to Kilojoules ConverterConvert your daily step count into kilojoules burned. See how much energy your walking contributes to your daily expenditure.Open Steps to Kilometres CalculatorConvert your step count to kilometres walked based on your height and stride length. Works for walking and running.Open
3 tools
Medication
Wegovy Dose CalculatorUnderstand the Wegovy (semaglutide) dose escalation schedule. See your current dose, next step-up date, and expected timeline.Open Mounjaro Dose CalculatorTrack your Mounjaro (tirzepatide) dose escalation. See your schedule from 2.5mg to maintenance dose with expected timelines.Open Weight Loss Medication Cost CalculatorEstimate the cost of Ozempic, Wegovy, Mounjaro, Contrave and Saxenda in Australia. Compare PBS vs private prices over your treatment period.Open
2 tools
Tracking & Diaries
5 tools
Charts & Tables
Exercise Energy Chart (Kilojoules)Energy expenditure in kilojoules burned per hour across various exercises at different body weights.Open Exercise Energy Chart (Calories)Calorie burn rates for different exercises and activities based on varying body weights.Open Food Calorie ChartCalorie content of common foods to help with meal planning and calorie tracking.Open BMI Chart & TableComplete BMI reference chart showing weight ranges for different heights and BMI categories.Open Body Fat Percentage ChartReference ranges for body fat percentage by age, sex, and fitness level.Open
All 75 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.