# MyWellnessCalc > MyWellnessCalc is a free wellness calculator and health information site. It provides accurate, research-backed calculators and articles covering fitness, nutrition, body composition, sleep, and lifestyle health. ## Calculators ### Body & Weight - [BMI Calculator](https://mywellnesscalc.com/tools/bmi-calculator.html): Free BMI calculator. Enter height and weight to find Body Mass Index and understand what it means for health. - [Body Fat Percentage Calculator](https://mywellnesscalc.com/tools/body-fat-calculator.html): Estimates body fat percentage using the U.S. Navy method with a tape measure — no calipers needed. - [Ideal Body Weight Calculator](https://mywellnesscalc.com/tools/ideal-weight.html): Calculates healthy weight range based on height using four medical formulas: Devine, Robinson, Miller, and Hamwi. ### Nutrition - [Calorie & TDEE Calculator](https://mywellnesscalc.com/tools/calorie-calculator.html): Calculates Total Daily Energy Expenditure based on age, weight, height, and activity level. - [Macro Calculator](https://mywellnesscalc.com/tools/macro-calculator.html): Finds ideal daily protein, carbohydrate, and fat targets based on calories, body weight, and fitness goals. - [Protein Intake Calculator](https://mywellnesscalc.com/tools/protein-calculator.html): Calculates optimal daily protein target based on weight, activity level, and goals — muscle building, fat loss, or maintenance. - [Protein Calculator for Women Over 40](https://mywellnesscalc.com/tools/protein-calculator-women-over-40.html): Personalised daily protein target for women over 40 based on weight, activity level, and goals. - [Vitamin D Calculator](https://mywellnesscalc.com/tools/vitamin-d-calculator.html): Calculates daily Vitamin D needs based on age, sun exposure, skin tone, and lifestyle. ### Fitness & Heart Rate - [Heart Rate Zone Calculator](https://mywellnesscalc.com/tools/heart-rate-zone.html): Calculates all 5 training heart rate zones for fat burn, cardio, and peak performance based on age and resting heart rate. - [Zone 2 Heart Rate Calculator](https://mywellnesscalc.com/tools/zone-2-calculator.html): Finds exact Zone 2 training range for fat burning and aerobic base building using age and resting heart rate. - [MAF Heart Rate Calculator](https://mywellnesscalc.com/tools/maf-calculator.html): Calculates Maximum Aerobic Function heart rate using the Maffetone 180 Formula, adjusted for individual health and training status. - [Active Recovery Heart Rate Calculator](https://mywellnesscalc.com/tools/active-recovery-calculator.html): Calculates Zone 1 active recovery heart rate range — the low-intensity ceiling for rest-day movement that promotes circulation without adding training stress. - [Calories Burned by Heart Rate Calculator](https://mywellnesscalc.com/tools/calories-burned-by-heart-rate.html): Calculates calories burned based on heart rate, age, weight, and workout duration. - [One Rep Max Calculator](https://mywellnesscalc.com/tools/one-rep-max.html): Estimates maximum lift (1RM) for bench press, squat, deadlift and more using proven formulas with training percentages. - [Running Pace Calculator](https://mywellnesscalc.com/tools/running-pace.html): Calculates finish time, required pace, or distance for any race — 5K, 10K, half marathon, or marathon. ### Lifestyle - [Water Intake Calculator](https://mywellnesscalc.com/tools/water-intake.html): Personalised daily water intake recommendation based on weight, activity level, and climate. - [Sleep Cycle Calculator](https://mywellnesscalc.com/tools/sleep-calculator.html): Finds the best bedtime or wake-up time aligned with natural 90-minute sleep cycles. - [Intermittent Fasting Calculator](https://mywellnesscalc.com/tools/if-calculator.html): Sets fasting protocol (16:8, 18:6, 20:4, 5:2) and calculates exact eat and fast windows for any start time. - [Fasting Timer](https://mywellnesscalc.com/tools/fasting-timer.html): Real-time fasting tracker. Shows elapsed time, progress through fasting stages, and countdown to eating window. - [Intermittent Fasting Calculator for Women](https://mywellnesscalc.com/tools/if-calculator-women.html): Personalised fasting window for women based on lifestyle, hormonal phase, and goals. ## Articles ### Nutrition - [How Much Protein Do You Actually Need Per Day?](https://mywellnesscalc.com/blog/protein-how-much-do-you-need.html): How much protein you actually need based on goals, body weight, and activity level. - [How Much Protein Do Women Over 40 Actually Need?](https://mywellnesscalc.com/blog/protein-needs-women-over-40.html): Protein needs after 40, perimenopause, and menopause — what the research says. - [High Protein Foods: The Complete List](https://mywellnesscalc.com/blog/high-protein-foods.html): Best high-protein foods with exact protein amounts per serving — animal and plant-based sources. - [High Protein Breakfast Ideas for Women Over 40](https://mywellnesscalc.com/blog/high-protein-breakfast-women-over-40.html): Practical breakfasts hitting 30g+ protein to support muscle, metabolism, and hormonal health. - [High Protein Lunch Ideas for Women Over 40](https://mywellnesscalc.com/blog/high-protein-lunch-women-over-40.html): Why protein at lunch matters more than most people think, and 10 practical meals delivering 30g+. - [How to Calculate Your Ideal Calorie Deficit for Weight Loss](https://mywellnesscalc.com/blog/calorie-deficit-for-weight-loss.html): How to calculate the right calorie deficit for fat loss without losing muscle. - [TDEE vs BMR: What's the Difference and Why It Matters](https://mywellnesscalc.com/blog/tdee-vs-bmr.html): How to understand both calorie numbers and use them to reach your goals. - [Vitamin D Deficiency: Symptoms, Causes, and How Much You Need](https://mywellnesscalc.com/blog/vitamin-d-deficiency.html): Signs, causes, how much Vitamin D you actually need, and whether to supplement. - [How Much Vitamin D Do You Need Per Day? Dosage by Age and Situation](https://mywellnesscalc.com/blog/how-much-vitamin-d-do-you-need-daily.html): Recommended daily intake by age, sun exposure vs supplements, and signs of deficiency. - [Vitamin D and Exercise: How It Affects Performance, Recovery, and Muscle Function](https://mywellnesscalc.com/blog/vitamin-d-and-exercise.html): What the research says about vitamin D's role in muscle function, exercise recovery, injury risk, and aerobic capacity. - [What Is Metabolism — And Can You Actually Boost It?](https://mywellnesscalc.com/blog/what-is-metabolism.html): How metabolism works, what affects it, and which metabolism boosters are backed by evidence. - [Creatine: Do You Actually Need It?](https://mywellnesscalc.com/blog/creatine-do-you-need-it.html): An honest, research-backed look at what creatine does and who benefits. ### Fitness & Heart Rate - [Zone 2 Heart Rate Training for Beginners](https://mywellnesscalc.com/blog/zone-2-heart-rate-training-beginners.html): How to find your Zone 2 range, why it matters, and how to stay in it during workouts. - [How to Improve Your Zone 2 Fitness](https://mywellnesscalc.com/blog/how-to-improve-zone-2-fitness.html): Training structure, progress tracking, and how to break through common Zone 2 plateaus. - [MAF Training for Beginners](https://mywellnesscalc.com/blog/maf-training-for-beginners.html): Complete guide to MAF training using the Maffetone 180 Formula — how to calculate MAF heart rate and put it into practice. - [Active Recovery: What It Is, Why It Works, and How to Do It Right](https://mywellnesscalc.com/blog/active-recovery-heart-rate.html): Zone 1 training explained — what active recovery does in your body and how to structure a recovery session correctly. - [The Fat Burning Zone: Does It Actually Work for Weight Loss?](https://mywellnesscalc.com/blog/fat-burning-zone-explained.html): What the fat burning zone actually means, what the research says about weight loss, and how to use it effectively. - [Zone 2 vs HIIT: Which Is Better for Fat Loss?](https://mywellnesscalc.com/blog/zone-2-vs-hiit-fat-loss.html): What the research says about Zone 2 and HIIT for fat loss, and how to combine them. - [Fat Burning Heart Rate Zone: How to Calculate and Use It](https://mywellnesscalc.com/blog/fat-burning-heart-rate-zone.html): What the fat burning heart rate zone is, how to calculate it, and whether it actually helps lose fat. - [How Many Calories Do You Burn by Heart Rate Zone?](https://mywellnesscalc.com/blog/calories-burned-by-heart-rate-zone.html): Calories burned in each training zone — and why zone matters less than most people think. - [How Many Calories Do You Burn Walking?](https://mywellnesscalc.com/blog/calories-burned-walking.html): What affects calorie burn while walking and how to estimate it accurately. - [How to Build Muscle After 40](https://mywellnesscalc.com/blog/build-muscle-after-40.html): What the research says about training, protein, recovery, and hormone changes for building muscle after 40. - [Best Time to Exercise: Morning vs Evening](https://mywellnesscalc.com/blog/best-time-to-exercise.html): What the research says about workout timing, fat loss, performance, and consistency. - [One Rep Max Calculator Guide](https://mywellnesscalc.com/tools/one-rep-max.html): How to estimate your 1RM and use training percentages effectively. - [Is 10,000 Steps a Day Actually Enough?](https://mywellnesscalc.com/blog/10000-steps-a-day.html): Where the 10,000 steps target came from and what the research says about step counts and health. - [Running Pace Guide](https://mywellnesscalc.com/tools/running-pace.html): How to calculate and use pace targets for 5K, 10K, half marathon, and marathon training. ### Body & Health - [What Is a Healthy BMI?](https://mywellnesscalc.com/blog/what-is-a-healthy-bmi.html): What a healthy BMI range is, what the number tells you, and how to use it wisely. - [What Is a Healthy Body Fat Percentage?](https://mywellnesscalc.com/blog/healthy-body-fat-percentage.html): Healthy body fat ranges for men and women, and how to measure accurately. - [How to Lose Belly Fat: What the Science Actually Says](https://mywellnesscalc.com/blog/how-to-lose-belly-fat.html): What the research says about losing abdominal fat — what works and what doesn't. - [How to Break a Weight Loss Plateau](https://mywellnesscalc.com/blog/weight-loss-plateau.html): Why weight loss plateaus happen and evidence-based strategies to start losing again. - [Why You Hit a Weight Loss Plateau and How to Break It](https://mywellnesscalc.com/blog/why-weight-loss-plateau-how-to-break-it.html): Why plateaus happen despite eating well and exercising, and how to get moving again. ### Lifestyle - [Intermittent Fasting for Beginners: A No-Hype Guide](https://mywellnesscalc.com/blog/intermittent-fasting-beginners.html): How 16:8 works, what happens in your body during fasting, and how to start. - [How Much Water Should You Drink Per Day?](https://mywellnesscalc.com/blog/how-much-water-per-day.html): What the science says about daily water intake and how to find your personal target. - [Signs of Dehydration You Might Be Ignoring](https://mywellnesscalc.com/blog/signs-of-dehydration.html): Early, subtle signs of dehydration and what to do when you spot them. - [Sleep Cycles Explained](https://mywellnesscalc.com/blog/sleep-cycles-explained.html): What happens during each sleep stage and how to time your wake-up for better mornings. - [How Much Sleep Do You Actually Need?](https://mywellnesscalc.com/blog/how-much-sleep-do-you-need.html): Optimal sleep duration by age, sleep debt, and how to tell if you're getting enough.