Calcule IMC, TDEE, calorias, macros e mais — 100% grátis, privado e instantâneo.
Every key fitness metric — one tool, zero friction
Calculadora de IMC
Calcule seu Índice de Massa Corporal e encontre sua faixa de peso saudável.
Calculadora de TDEE
Calcule seu Gasto Energético Diário Total com base na atividade.
Calculadora de TMB
Encontre sua Taxa Metabólica Basal — calorias queimadas em repouso.
Calculadora de Gordura Corporal
Estime sua porcentagem de gordura corporal usando múltiplos métodos.
Calculadora de Peso Ideal
Encontre sua faixa de peso ideal com base em altura e biotipo.
Calculadora de Calorias
Obtenha sua meta calórica para emagrecer, manter ou ganhar peso.
Calculadora de Macros
Calcule proporções ideais de proteínas, carboidratos e gorduras.
Calculadora de Água
Calcule sua ingestão diária de água com base no peso e atividade.
Calculadora de Zonas Cardíacas
Encontre suas zonas de frequência cardíaca de treino.
Calculadora de Massa Magra
Calcule sua massa corporal magra e peso livre de gordura.
Calculadora de 1RM
Estime sua repetição máxima para qualquer exercício principal.
Calculadora de Proteínas
Encontre sua ingestão diária de proteínas para ganho muscular.
Calculadora de Sono
Encontre horários ideais de sono com base em ciclos de sono.
Calculadora de Dívida de Sono
Calcule sua dívida de sono acumulada e plano de recuperação.
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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.
