THE PASTEZAP TOOLKIT
Health & Fitness Calculators
Estimate BMI, calories, macros, body fat, training zones, pregnancy dates and sleep cycles. Not medical advice.
Choose from 16 focused tools. Each page shows supported formats, practical examples and input limits before you begin. No account is required.
16 tools
Adult BMI Calculator
Calculate adult BMI with metric or imperial measurements and CDC screening categories.
TDEE Estimate Calculator
Estimate resting and total energy using Mifflin-St Jeor and a selected activity factor.
Energy Balance Calculator
Compare supplied intake and expenditure without prescribing a diet.
Pregnancy Due Date Estimate
Estimate an LMP-based due date with an explicit cycle-length adjustment.
Calendar Ovulation Estimate
Model cycle dates using entered cycle and luteal lengths.
Adult BMI Weight Reference
Convert the adult BMI reference interval to a weight range for a supplied height.
Circumference Body Fat Estimate
Apply historical circumference equations after converting measurements to inches.
Macronutrient Energy Calculator
Convert an entered calorie goal and protein, carbohydrate and fat percentages into grams.
Sleep Cycle Time Scenarios
Calculate civil-clock scenarios from an assumed cycle duration and latency.
Running Pace Calculator
Convert elapsed time and distance to average pace and speed.
Water Intake Goal Tracker
Calculate remaining fluid and servings toward your own entered daily goal.
Waist to Height Ratio
Divide waist measurement by height using matching units.
Waist to Hip Ratio
Divide waist circumference by hip circumference using matching units.
Lean Mass from Body Fat
Calculate lean and fat mass from weight and a supplied body-fat percentage.
Heart Rate Reserve Calculator
Calculate a target interval from supplied maximum/resting heart rate and intensity percentages.
Cooper Test VO₂ Max Estimate
Estimate oxygen uptake from an already completed 12-minute test distance.