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Frequently Asked Questions
What is a BMI calculator and is it accurate?
A BMI (Body Mass Index) calculator measures your weight relative to height using the formula weight(kg)÷height(m)². Results: under 18.5 = underweight, 18.5–24.9 = normal, 25–29.9 = overweight, 30+ = obese. BMI is a screening tool — it doesn't directly measure body fat and may overestimate risk in athletes or underestimate it in older adults. Pair it with our Body Fat Percentage Calculator for more accuracy.
What is TDEE and how do I use it for weight loss?
TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including basal metabolic rate plus activity. To lose weight, eat 300–500 calories below your TDEE. To gain muscle, eat 200–300 above. Use our TDEE Calculator to find your number, then use the Calorie Deficit Calculator to set your target.
How do I calculate my macros for weight loss?
First calculate your TDEE, then set a calorie deficit. Set protein at 0.7–1g per pound of bodyweight (critical for muscle retention during weight loss). Set fat at 20–30% of calories, then fill remaining calories with carbohydrates. Our Diet Macro Calculator handles all of this automatically based on your goal.
What heart rate zones should I train in?
Heart rate zones are based on a percentage of your maximum heart rate. Zone 1 (50–60%) is warm-up; Zone 2 (60–70%) is fat burn; Zone 3 (70–80%) is aerobic; Zone 4 (80–90%) is anaerobic; Zone 5 (90–100%) is max effort. Use our Heart Rate Zone Calculator with your age to find your exact training zones.
How many hours of sleep do I need per night?
Adults generally need 7–9 hours of sleep per night. Sleep occurs in 90-minute cycles. To wake up refreshed, aim to complete 5–6 full cycles (7.5–9 hours). Our Sleep Cycle Calculator finds your best bedtime or wake time based on your schedule so you always wake at the end of a cycle, not mid-cycle.
About ToollLive Free Health & Fitness Calculators
ToollLive's free health and fitness calculator collection is the most comprehensive suite of online health tools — 100 calculators across 10 categories, all free and requiring no registration. Start with the BMI calculator and body fat percentage calculator to assess your current body composition, then use the TDEE calculator and BMR calculator to find your daily calorie needs. Our macro calculator, keto macro calculator and calorie deficit calculator guide your diet plan with precision. Track workout progress using the one rep max calculator, VO2 max calculator and progressive overload calculator. Monitor heart health with the heart rate zone calculator and blood pressure risk calculator. Women's tools include the ovulation calculator, pregnancy due date calculator and menstrual cycle tracker. Long-term wellness tools include the biological age calculator, diabetes risk calculator and life expectancy calculator. All calculators produce instant results on any device.