Free health calculators. No accounts. No paywalls.

Built by Jason Jensen, NMD

Evidence-based tools for nutrition, supplements, hormones, and body composition.

Build Your Plan

Guided Plan Wizard

Chain body comp, TDEE, macros, hydration, electrolytes, and supplement timing into one personalized plan. Print it or share with a QR code.

Nutrition & Body Comp

TDEE Calculator

Your daily energy expenditure as an honest range, not a fake-precise number.

Macro Calculator

Protein, carbs, and fat split by goal and diet preference.

Optimal daily protein by weight, goal, activity, and age.

Hydration Calculator

Daily water needs adjusted for activity, climate, and diet.

Electrolyte Needs

Sodium, potassium, and magnesium by climate, sweat rate, and diet.

Fiber Diversity Score

Score your prebiotic fiber diversity across nine fiber classes.

Body Fat Estimator

Navy method from neck, waist, and hip measurements.

Body Comp Tracker

Log InBody scans, track fat vs lean trends, project goal dates.

Creatine Loading

Loading vs daily protocols. Dose by lean body mass.

Iron Absorption

How much iron you actually absorb after enhancers and inhibitors.

EPA+DHA dose by goal. Predict your Omega-3 Index at 13 weeks.

Zinc/Copper Ratio

Check if your zinc-to-copper ratio risks copper depletion.

Supplements

Supplement Timing

Input your stack. Get a schedule that stops supplements from blocking each other.

Caffeine Clearance

Find your personal cutoff time based on dose and metabolizer status.

Vitamin D Repletion

Your D3 dose to reach your target 25-OH level, adjusted for body weight.

Magnesium Forms

Glycinate vs citrate vs threonate vs oxide. Dose equivalence and best uses.

B-Vitamin Forms

Methylfolate vs folic acid, methylcobalamin vs cyano. MTHFR-informed.

Drug-Nutrient Depletions

Which nutrients your medications deplete, and what to do about it.

Methylation Load

Folate, B12, choline, and betaine intake adjusted for MTHFR status.

Sleep & Recovery

Sleep Debt Tracker

7-day input, cumulative deficit, and a recovery timeline.

Melatonin Timing

Optimal dose and clock time for sleep onset, schedule shifting, or jet lag.

Alcohol Metabolism

BAC curve from drinks, weight, and timing. See when you hit zero.

Hormones & Rx

HRT Estrogen Conversion

Convert between patches, gels, cream, and oral estradiol with progesterone matching.

TRT Protocol Optimizer

Testosterone PK simulation. Anchor to your labs, toggle frequencies.

Project weight, A1c, and glucose on semaglutide or tirzepatide.

Peptide Response

Sermorelin and tesamorelin IGF-1 trajectory projections.

Thyroid Conversion

TSH, FT4, FT3 in context. Conversion ratio and low-T3 patterns.

Cortisol Rhythm

Plot your 4-point salivary cortisol against the expected diurnal curve.

Inflammation Markers

hs-CRP, ESR, ferritin in risk bands. What combined patterns suggest.