Everything you need to know about using HealthCalcsHub. All tools are free, private, and browser-only.
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Metabolic Calculators
Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, and estimate your Total Daily Energy Expenditure (TDEE) based on your activity level.
Enter weight, height, age & sex for BMR
Choose activity multiplier for TDEE
Use results to set your calorie goal
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Body Composition
Measure body fat via the US Navy Method, calculate Lean Body Mass (LBM), compare BMI vs body fat, and find your ideal weight.
Body fat needs waist, neck & hip measurements
LBM = Total weight minus body fat mass
Ideal weight uses Devine/Hamwi formulas
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Nutrition & Hydration
Calculate daily protein requirements for muscle growth or weight loss, and determine your daily water intake based on weight and activity level.
Protein: 1.6–2.2 g/kg for muscle growth
Water: 35 ml/kg bodyweight base rule
Adjust for exercise intensity and climate
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Health Risk & Anthropometrics
Assess your waist-to-hip ratio as a heart health indicator, estimate visceral fat, and track body measurements for accurate progress evaluation.
WHR: under 0.90 men, under 0.85 women (WHO)
Track measurements every 4 weeks for accuracy
BMI alone does not reflect body fat percentage
Frequently Asked Questions
Yes, all calculators are 100% free with no account, subscription, or payment required. We sustain the project through carefully selected affiliate links to products relevant to your health goals.
No. Every calculation runs inside your browser using JavaScript. Your weight, measurements, calorie targets, and protein data are never transmitted to our servers. Only language and theme preferences are saved locally in your browser.
The BMR calculator uses the Mifflin-St Jeor equation, the most widely validated formula in clinical research for general populations. Results are estimates — consult a registered dietitian for a personalised plan.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to estimate total daily calorie burn. The gap between your TDEE and what you eat determines whether you gain, lose, or maintain weight.
The body fat calculator uses the US Navy Method which requires waist, neck, and (for women) hip measurements. Use a tape measure and measure at consistent points each time. For more accurate readings, skinfold calipers or DEXA scanning are the gold standard.
Research suggests 1.6–2.2 g/kg bodyweight for muscle growth (hypertrophy), and 1.2–1.6 g/kg for maintenance. For fat loss while preserving muscle, target 2.0–2.4 g/kg. The protein calculator includes adjustments for both vegan and omnivore athletes.
BMI is a quick screening tool but has significant limitations. It does not distinguish between muscle mass and fat, so athletes often appear "overweight." Body fat percentage and waist-to-hip ratio are more accurate indicators of health risk. Use BMI alongside body fat for a complete picture.
