Every key fitness metric — one tool, zero friction
BMI 계산기
체질량지수를 계산하고 건강한 체중 범위를 확인하세요.
TDEE 계산기
활동 수준에 따른 일일 총 에너지 소비량을 계산하세요.
BMR 계산기
기초대사율을 계산 — 안정 시 소모 칼로리 확인.
체지방 계산기
여러 방법을 사용하여 체지방률을 추정하세요.
이상 체중 계산기
키와 체형에 따른 이상적인 체중 범위를 확인.
칼로리 계산기
체중 감량, 유지 또는 증가를 위한 일일 칼로리 목표를 계산.
매크로 계산기
목표에 맞는 최적의 단백질, 탄수화물, 지방 비율을 계산.
수분 섭취 계산기
체중과 활동량에 따른 일일 수분 섭취량을 계산.
심박수 구간 계산기
최적의 유산소 운동을 위한 훈련 심박수 구간을 확인.
제지방 체중 계산기
제지방 체중과 무지방 체중을 계산하세요.
1RM 계산기
주요 운동의 1회 최대 중량을 추정하세요.
단백질 계산기
근육 성장과 회복에 필요한 일일 단백질 섭취량을 계산.
수면 계산기
수면 주기에 기반한 최적의 취침 및 기상 시간을 확인.
수면 부채 계산기
누적된 수면 부채와 회복 계획을 계산하세요.
pace
armybf
deficit
Why CalaiFitness
Every calculation runs entirely in your browser using JavaScript. No data is ever sent to our servers, logged, or sold. What you enter stays on your device — always.
0 bytes
sent to servers
We use only peer-reviewed formulas: Mifflin-St Jeor for BMR/TDEE, the US Navy method for body fat, WHO BMI standards, and the Karvonen formula for heart rate zones.
10+
validated formulas
Your results are saved automatically to your browser's local storage. Open the dashboard to see your history and track how your numbers change week over week.
100%
on-device storage
Simple by Design
Pick from 18 free calculators covering every key fitness metric — from BMI to body fat to daily calories.
Input your measurements in metric or imperial units. Our clean, distraction-free interface takes seconds to fill out.
Results appear immediately, with context, categories, and advice. Save to history to track your progress over time.
Quick Answers
TDEE (Total Daily Energy Expenditure) is the total calories your body burns each day, including activity. It's the most important number in nutrition — knowing it lets you set an exact calorie target for fat loss, maintenance, or muscle gain.
Learn more →BMI is accurate as a population-level screening tool for adults. It has known limitations for athletes and older adults due to muscle mass differences. For a complete picture, pair it with body fat percentage.
Learn more →Completely private. All calculations run in your browser — nothing is ever sent to our servers. We have no database of user data. Your history is stored in your browser's localStorage only.
Learn more →Science-Based Articles
What is a healthy BMI for a 45-year-old woman who exercises? Discover why standard BMI charts mislead active women, ideal body fat ranges, and how to assess true health.
Read article →How many calories does a 5'6 woman need to maintain weight? Complete calorie chart by age, weight, and activity level with exact macro formulas.
Read article →Need 150 to 160 grams of protein daily? Here is how to hit your protein target easily with whole foods, budget-friendly staples, and exact meal breakdowns.
Read article →No sign-up. Results in under 30 seconds. Your calculator entries stay on your device.
