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Stay healthy and balanced

Maintain & Thrive

Find your maintenance calories, track hydration and micronutrients, and build sustainable healthy habits.

Recommended tools for this goal

A curated selection of calculators for this goal.

Body Comp

BMI Calculator

Free BMI calculator with NIH health categories, body fat estimate, and ideal weight range. Instant results, mo...

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Metabolism

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor and Harris-Benedict equations. Free BMR ca...

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Metabolism

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) with activity multipliers. Free TDEE calculator showing m...

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Macros

Macro Calculator

Calculate your optimal daily macronutrient split (protein, carbs, fat) based on your goals. Free macro calcula...

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Body Comp

Body Fat Calculator

Calculate your body fat percentage using the U.S. Navy circumference method. Free body fat calculator with lea...

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Macros

Protein Calculator

Calculate your daily protein needs based on body weight, activity level, and goals. Free protein calculator wi...

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Metabolism

Water Intake Calculator

Calculate your optimal daily water intake based on body weight, activity, and climate. Free hydration calculat...

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Body Comp

Ideal Weight Calculator

Find your ideal body weight using Devine, Hamwi, Miller, and Robinson formulas. Free ideal weight calculator w...

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Body Comp

Waist-to-Hip Ratio

Calculate your waist-to-hip ratio (WHR) to assess abdominal fat and metabolic risk. Free WHR calculator with W...

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Body Comp

Lean Body Mass Calculator

Calculate your lean body mass (LBM) and fat-free mass from body weight and body fat percentage. Free LBM calcu...

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Metabolism

Calories Burned Calculator

Calculate calories burned for 100+ exercises using MET values, body weight, and duration. Free exercise calori...

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Macros

Carb Calculator

Calculate your optimal daily carbohydrate intake based on activity, goals, and dietary preference. Free carb c...

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Macros

Fat Calculator

Calculate your optimal daily fat intake based on calories, goals, and dietary preference. Free fat calculator ...

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Macros

Fiber Calculator

Calculate your daily fiber needs based on calories and age. Free fiber calculator with food sources and tips t...

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Macros

Sugar Calculator

Calculate your daily sugar limit based on AHA and WHO guidelines. Free sugar calculator with hidden sugar sour...

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Macros

Sodium Calculator

Calculate your daily sodium limit based on health status and activity. Free sodium calculator with food source...

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Fitness

VO2 Max Calculator

Calculate your VO2 max using the Cooper 12-minute run test or Rockport walking test. Free VO2 max calculator w...

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Fitness

Heart Rate Calculator

Calculate your heart rate training zones (fat burn, cardio, peak) using the Karvonen formula. Free heart rate ...

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Fitness

Running Pace Calculator

Calculate running pace, finish time, or distance. Free pace calculator for 5K, 10K, half marathon, marathon wi...

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Vitamins

Vitamin D Calculator

Calculate your daily vitamin D needs based on age, skin type, and sun exposure. Free vitamin D calculator with...

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Vitamins

Iron Calculator

Calculate your daily iron requirements based on age, sex, and pregnancy status. Free iron calculator with heme...

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Vitamins

Calcium Calculator

Calculate your daily calcium needs based on age and life stage. Free calcium calculator with food sources and ...

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Vitamins

Magnesium Calculator

Calculate your daily magnesium needs based on age and sex. Free magnesium calculator with food sources and def...

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Vitamins

Vitamin B12 Calculator

Calculate your vitamin B12 needs and deficiency risk based on diet and age. Free B12 calculator with food sour...

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Vitamins

Folate Calculator

Calculate your daily folate needs based on age and pregnancy status. Free folate calculator with food sources ...

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Vitamins

Omega-3 Calculator

Calculate your daily omega-3 (EPA/DHA) needs based on health goals. Free omega-3 calculator with fish and supp...

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Vitamins

Zinc Calculator

Calculate your daily zinc needs based on age and sex. Free zinc calculator with food sources and immune functi...

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Pregnancy

Due Date Calculator

Calculate your baby's due date from last period or conception date. Free due date calculator with trimester ti...

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Pregnancy

Conception Calculator

Estimate your conception date from due date or last menstrual period. Free conception calculator with fertile ...

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Pregnancy

Ovulation Calculator

Predict your ovulation date and fertile window based on menstrual cycle length. Free ovulation calculator with...

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Pregnancy

Pregnancy Weight Gain

Calculate recommended pregnancy weight gain based on pre-pregnancy BMI. Free calculator using Institute of Med...

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Pregnancy

Pregnancy Calorie Calculator

Calculate your daily calorie needs during pregnancy by trimester. Free pregnancy calorie calculator with weigh...

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Body Comp

Child BMI Percentile

Calculate BMI percentile for children and teens using CDC growth charts. Free pediatric BMI calculator with gr...

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Body Comp

ABSI Calculator

Calculate your A Body Shape Index (ABSI), a mortality risk predictor based on waist circumference. Free ABSI ...

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Metabolism

RMR Calculator

Calculate your Resting Metabolic Rate (RMR) with Mifflin-St Jeor and Katch-McArdle formulas. Free RMR calculat...

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