Health & Fitness
BenTools • Health & Fitness
BMI calculator, basal metabolic rate, running pace, target heart rate, and body fat percentage.
Category Tools(9)
BMI, Ideal Weight & Caloric Needs Calculator
Calculate your BMI using WHO thresholds, interactive SVG gauge, healthy weight range, and daily energy expenditure (Mifflin-St Jeor BMR/TDEE).
Daily Calorie & BMR Calculator (TDEE, Deficit & Macros)
Accurate calculation of basal metabolic rate (Mifflin-St Jeor), total daily expenditure (TDEE), and custom macronutrient breakdown.
Running Pace, Speed & Race Time Calculator
Calculate pace (min/km, min/mi), average speed, kilometer splits, and projected finish times from 5K to Marathon.
Daily Water Intake & Hydration Calculator
Calculate your recommended daily water volume based on body weight, workout intensity, and climate with an hourly drinking schedule.
Sleep Cycle & Optimal Wake-Up Calculator
Calculate your ideal bedtime and wake-up times based on 90-minute circadian sleep cycles. Eliminate sleep inertia and optimize power naps.
One Rep Max (1RM) Calculator & Training Load Chart
Estimate your 1RM for weightlifting and calculate your optimal workout loads from 50% to 100% using Brzycki, Epley, Lander, and RPE.
Body Fat Percentage Calculator (US Navy)
Accurately estimate body fat percentage, lean muscle mass, and fitness category using the official US Navy tape method.
Target Heart Rate & Training Zones Calculator (Karvonen)
Accurately calculate your 5 cardio training zones (Zone 2 base endurance, anaerobic threshold, VO2 max) using the Karvonen formula.
Calories ⇄ Joules & Energy Burn Converter
Convert kcal to kJ and calculate physical workout times needed to burn calories based on your body weight.