Health calculators that show their work.
Every result comes with the formula, your numbers in it, the research it rests on, and who it is wrong for.
BMI Calculator
Body mass index from your height and weight, with what it can and can't tell you.
Open calculatorTDEE and BMR Calculator
Your daily calorie burn, at rest and with activity, from the Mifflin-St Jeor equation.
Open calculatorCalorie Deficit Calculator
A daily calorie target and a goal date for the weight you're aiming for.
Open calculatorOne-Rep Max Calculator
Your estimated max from a set you've done, plus loads for every rep range.
Open calculatorMacro Calculator
Daily protein, carbs and fat in grams, from your calorie target.
Open calculatorSleep Calculator
Bedtimes or wake times that fit whole sleep cycles.
Open calculator
These calculators give estimates for general education. They are not medical advice and they do not diagnose anything. The calorie, macro, BMI and one-rep max numbers use the same formulas as the Dalia app, so the site and the app never disagree.