HeyCoach tools

Your numbers.
A useful place to start.

Calories and protein help plan the day. BMI, body fat and weight ranges add context. Open a calculator, then read what its number can and cannot tell you.

The calculators are free and run in your browser. The coach comes with seven days of Pro free, then a subscription.

BMI calculator: your number, and what BMI misses

Calculate adult BMI in metric or imperial units, see the screening category, and understand what muscle, waist size and weight history change. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

Calorie calculator: how much to eat to lose, maintain or gain

Estimate daily calories and macros using the same formula as HeyCoach, with metric and imperial inputs, activity levels, calorie guardrails and a goal date. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

TDEE and BMR calculator: estimate maintenance, then check it

Calculate BMR and TDEE in metric or imperial units, compare activity levels, and re-estimate maintenance from 14 days of food logs and weight trends. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Re-estimate from 14 days of real data

Use complete intake logs and smoothed weights measured 14 days apart. Water shifts can dominate a short window.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

Macro calculator for weight loss, maintenance and muscle

Turn your calorie target into protein, carbohydrate and fat grams, with balanced, higher-protein and lower-carb presets and clear trade-offs. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

Calorie deficit calculator with a goal date

Estimate starting calories and weekly deficit, then compare a flat weight-loss date with a clearly labeled model that allows loss to slow over time. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

Protein intake calculator: grams per day and per meal

Estimate protein for weight loss, maintenance or muscle gain from weight and training, then split the target across realistic meals in metric or imperial units. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

Body fat percentage calculator: the US Navy tape method

Estimate body fat, fat mass and lean mass from height and circumference measurements, with metric and imperial inputs and honest accuracy limits. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

Ideal weight calculator: a range, not one perfect number

Compare Robinson, Miller, Devine and Hamwi estimates with an adult BMI-based weight range, and see why none of them should prescribe your goal. Formula, example and FAQ →

Your numbers, worked out.

Estimates for adults 20 and over, not medical advice. Not built for pregnancy, breastfeeding or eating-disorder care. Your numbers stay on this page until you choose to send them to the coach.

Enable JavaScript to calculate your result. The formulas and examples are explained below.

7 days of Pro free, no card. Then $4.99/month or $39.99/year.

General information for adults 20+. How we source and review the content.