免费健康与健身计算器
基于科学研究的工具，助您实现健康和健身目标。所有计算器均免费、保护隐私，无需注册。
Weight Management
Plan your calorie intake for weight loss, muscle gain, or maintenance
Free Calorie Deficit Calculator - Plan Your Weight Loss
Calculate your personalized calorie deficit for effective weight loss. Use our free tool to find the right calorie deficit and plan your diet and exercise routine.
Free Weight Gain Calculator - Plan Your Healthy Calorie Surplus
Calculate your personalized calorie surplus for healthy weight gain. Use our AI-powered tool to plan your diet and exercise routine.
Free TDEE Calculator - Calculate Your Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) with our free, accurate calculator. Get daily calorie needs based on your activity level, age, and body composition. Used by 10,000+ people.
Free Keto Calculator - Calculate Your Keto Macros for Weight Loss
Calculate your personalized keto macros with our free keto calculator. Get exact net carbs, protein, and fat targets for Standard, Targeted, or Cyclical ketogenic diets. Perfect for weight loss and fat burning.
Free Intermittent Fasting Calculator - Plan Your IF Schedule
Calculate your ideal intermittent fasting schedule with our free IF calculator. Get personalized eating windows for 16:8, 18:6, 20:4, and OMAD protocols with calorie and meal recommendations.
Free Body Recomposition Calculator - Lose Fat & Build Muscle
Calculate your ideal calorie and macro targets for body recomposition. Get personalized training day vs rest day nutrition for simultaneous fat loss and muscle gain.
Body Composition
Understand your body measurements, proportions, and health indicators
Body Mass Index (BMI) Calculator
Calculate your Body Mass Index (BMI) and determine if you are at a healthy weight. Use our AI-powered tool to assess your weight status.
Free Body Fat Calculator - Estimate Your Body Fat Percentage
Calculate your body fat percentage using the U.S. Navy method. Understand your body composition and track your fitness progress.
Fat-Free Mass Index (FFMI) Calculator
Calculate your Fat-Free Mass Index (FFMI) to assess your muscularity relative to your height.
Free Body Shape Calculator - Determine Your Body Type
Determine your body shape based on your measurements. Use our AI-powered tool to understand your body proportions and get personalized style recommendations.
Waist-to-Hip Ratio (WHR) Calculator
Calculate your Waist-to-Hip Ratio (WHR) to assess body fat distribution and related health risks. This calculator provides instant results and health recommendations based on WHO guidelines.
Ideal Weight Calculator | What Should I Weigh?
Calculate your ideal body weight using multiple scientifically-validated formulas (Hamwi, Devine, Robinson, Miller). Free ideal weight calculator based on height, gender, and body frame with healthy weight range.
Nutrition
Get personalized macro, protein, and hydration targets for your goals
Free Macro Calculator - Calculate Your Daily Protein, Carbs & Fats
Calculate your daily protein, carbs, and fats with our free macro calculator. Get personalized macronutrient recommendations for weight loss, muscle gain, or maintenance based on your TDEE and goals.
Protein Calculator - How Much Protein Do You Need Per Day?
Calculate your daily protein needs with our free protein calculator. Find out how much protein you need based on your weight, activity level, and goals for weight loss, muscle building, or maintenance.
Water Intake Calculator | How Much Water Should I Drink?
Calculate your daily water intake needs based on body weight, activity level, climate, and exercise. Get personalized hydration recommendations with hourly schedules and meal-based targets.
Calories Burned Calculator - Exercise & Activity Calorie Counter
Calculate the calories burned during various physical activities based on your weight, activity type, and duration. Free exercise calorie calculator using MET values for accurate estimations.
Free Caffeine Calculator - Daily Intake, Metabolism & Sleep Impact
Calculate your daily caffeine intake, safe limits, and when to stop drinking caffeine for better sleep. Track coffee, tea, energy drinks, and more with our free caffeine calculator.
Free Peptide Reconstitution Calculator - How Much BAC Water To Add
Work out how much bacteriostatic water to add to a peptide vial. Enter your vial contents and your own dose, and get the water volume, the resulting mg/mL and mcg per unit concentration, and the exact mark to draw to on a U-100 insulin syringe.
Fitness & Metabolism
Measure your metabolic rate and strength benchmarks
One Rep Max Calculator | 1RM Calculator for Strength Training
Calculate your one rep max (1RM) using 7 scientifically-validated formulas. Get training percentages for strength, power, hypertrophy, and endurance. Perfect for powerlifting and strength training programs.
Free BMR Calculator - Calculate Your Basal Metabolic Rate
Calculate your Basal Metabolic Rate (BMR) using multiple validated formulas. Understand your base metabolic rate and estimate daily calorie needs for weight loss or muscle gain.
Resting Metabolic Rate (RMR) Calculator
Calculate your Resting Metabolic Rate (RMR) to understand your daily calorie needs. Use our AI-powered tool to estimate your base metabolic rate.
Free Sleep Calculator - Find Your Ideal Bedtime & Wake Time
Calculate your ideal bedtime or wake-up time based on 90-minute sleep cycles. Get personalized sleep recommendations using National Sleep Foundation guidelines.
我们对准确性和可靠性的承诺
在Nutrify，我们深知提供准确可靠的健康和健身工具的重要性。我们的计算器旨在为您提供有价值的健康、健身和营养洞察。以下是您可以期待的：
- 基于研究： 每款计算器均基于同行评审的科学研究和权威健康指南开发。我们持续更新工具，以反映健康和营养科学的最新进展。
- 专家验证： 我们的计算器经过注册营养师、认证健身专业人士和医疗从业者等行业专家的审核与验证，确保达到最高的准确性和可靠性标准。
- 简洁易用： 我们的计算器设计直观易用，每步均提供清晰的说明和解释。
- 全面的结果： 我们的计算器不仅提供数字，更提供背景信息和可执行的洞察，帮助您理解并将结果应用于健康和健身旅程。
- 注重隐私： 您的健康数据是私密的。我们的计算器以隐私为优先，不存储或分享您的个人结果。
虽然我们的计算器提供有价值的洞察，但不能替代专业医疗建议。在对饮食或运动做出重大改变之前，请务必咨询医疗专业人士。
常见问题
常见问题
查找常见问题的解答
Yes, all 17+ calculators on Nutrify are completely free to use with no sign-up required. Your data stays private — we do not store or share your individual results.
Our calculators use peer-reviewed scientific formulas such as the Mifflin-St Jeor equation for TDEE/BMR, the U.S. Navy method for body fat, and WHO guidelines for WHR. While they provide reliable estimates, individual results may vary. Always consult a healthcare provider for personalized medical advice.
If your goal is weight management, start with the TDEE Calculator to understand your daily calorie needs. From there, use the Macro Calculator or Calorie Deficit Calculator to plan your nutrition. For body composition goals, the BMI Calculator and Body Fat Calculator are great starting points.
Yes! The Macro Calculator, Protein Calculator, and Keto Calculator are specifically designed to help you plan meals. Pair them with the Nutrify app for AI-powered food tracking and personalized meal recommendations.
Most calculators are designed for adults aged 15-80. Activity level adjustments accommodate everyone from sedentary individuals to professional athletes. Some formulas like Katch-McArdle and Cunningham are better suited for athletic individuals with known body fat percentages.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. RMR (Resting Metabolic Rate) is similar but measured under less strict conditions. TDEE (Total Daily Energy Expenditure) includes BMR plus all activity — it represents your total daily calorie needs.