Accurate Health & Fitness Calculators
Evidence-based tools to help you understand your body composition, set realistic goals, and track your progress.
Health & Fitness Calculators
Your go-to resource for body fat, calorie needs, and weight management calculations.
Body Fat Calculator
Calculate your body fat percentage using various methods including Navy, skinfold, and BMI.
Body Fat Burn Calculator
Calculate calories burned during physical activities and estimate weight loss timeline.
Calorie Deficit Calculator
Discover how long it will take to reach your goal weight with different calorie deficits.
Weight Management Calculator
Plan your weight loss with a target date and get daily calorie and macro recommendations.
Maximum Fat Loss Calculator
Find the optimal calorie intake for maximum fat loss while preserving muscle mass.
TDEE Calculator
Calculate your Total Daily Energy Expenditure to maintain your current weight.
ABSI Calculator
Calculate your A Body Shape Index to assess health risk based on body shape.
BMI Calculator
Calculate Body Mass Index for adults and children with age-appropriate interpretations.
Waist-to-Hip Ratio
Calculate your Waist-to-Hip Ratio to assess fat distribution and health risk.
Measurement Conversions
Convert between different units of measurement for weight, length, and volume.
Health & Fitness Blog
Evidence-based articles to help you understand health, fitness, and nutrition.
5 Myths About Calorie Deficits Debunked
Discover the truth behind common misconceptions about calorie deficits and weight loss.
February 25, 2025 • 8 min read
Energy ExpenditureTDEE Explained: How Many Calories Do You Really Need?
Understand the components of TDEE and why it's crucial for weight management.
February 20, 2025 • 10 min read
Measurement MethodsThe Pros and Cons of Different Body Fat Measurement Methods
Compare accuracy and practicality of various body fat assessment techniques.
February 15, 2025 • 12 min read
About HealthCheck
HealthCheck provides evidence-based calculators to help you understand your body composition, calorie needs, and set realistic fitness goals. Our tools use scientifically validated formulas and provide educational content to help you make informed decisions about your health.
Whether you're looking to lose weight, gain muscle, or simply understand your body better, our calculators offer personalized insights based on your unique measurements and goals.
Common Misconceptions About Fat Loss
The 3,500 Calorie Rule
While it's commonly stated that a 3,500 calorie deficit equals one pound of fat loss, the reality is more complex. Your body adapts to calorie restriction over time, and weight loss isn't linear. Our calculators use advanced models that account for these adaptations.
Spot Reduction
You can't target fat loss from specific areas through exercise. Fat reduction occurs throughout the body based on genetics, hormones, and overall calorie deficit. Focus on total body fat percentage rather than "problem areas."
Crash Diets
Extreme calorie restriction can lead to muscle loss, metabolic adaptation, and eventual weight regain. Our calculators promote sustainable approaches that preserve muscle mass and metabolic health.