Health Tools — Free Online Utilities
Health tools on BoxTool are calculators built on published formulas. The Calorie & Macro Calculator derives BMR and TDEE and turns them into daily protein, carbohydrate and fat targets for a chosen goal; the Calories Burned Calculator covers more than 50 activities based on your weight and duration. The Body Fat Calculator uses the US Navy circumference method and the Ideal Weight Calculator reports four medical formulas side by side, which is more honest than presenting a single 'ideal' number. The Sleep Calculator works in 90-minute cycles in either direction — bedtime from a wake-up time or the reverse — the Water Intake Calculator suggests a daily amount with an hourly schedule, and the Workout Interval Timer runs HIIT rounds with audio cues. Cooks get a Cooking Unit Converter for cups, tablespoons, millilitres, ounces and grams, and the Nutrition Label Calculator builds an FDA-style facts panel from ingredients. All of these are informational: they apply general population formulas to the numbers you enter, not your medical history, and the results are estimates to discuss with a professional rather than a diagnosis. Inputs are processed in your browser and are not stored or transmitted.
All 11 Health tools
Estimate your body fat percentage using the US Navy formula with a visual gauge and category.
Calculate your TDEE, BMR, and daily macro targets for any fitness goal.
Calculate calories burned for 50+ activities based on your weight and exercise duration.
Ishihara-inspired color vision screening with 8 plates — for educational use only.
Convert cooking measurements: cups, tablespoons, ml, oz, grams, and more.
Calculate your ideal body weight using four medical formulas.
Estimate your life expectancy based on lifestyle
Build a custom FDA-style nutrition facts label by adding ingredients with full nutrient data.
Calculate your ideal bedtime or wake-up time based on 90-minute sleep cycles.
Calculate your personalized daily water intake recommendation with an hourly reminder schedule.
HIIT and circuit training timer with custom rounds, work/rest intervals, audio cues, and localStorage workout plans.