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Health Calculators
⚖ BMI Calculator
Body Mass Index — based on height and weight
Your BMI
🔥 Daily Calorie Needs
Mifflin-St Jeor equation — the most accurate resting metabolic rate formula
Daily Calorie Estimate
Resting (BMR)
Maintain weight
Lose 1 lb/week
Gain 1 lb/week
These are estimates. Individual needs vary based on health conditions, medications, and metabolism. Always consult a registered dietitian for personalized guidance.
💧 Hydration Calculator
Daily water goal based on body weight and activity
Daily Water Goal
Ounces per day
Cups per day
Liters per day
❤️ Blood Pressure Checker
Based on AHA 2017 guidelines — enter your most recent reading
Blood Pressure Category
📊 Cholesterol Checker
Enter your lipid panel results (mg/dL) from your most recent lab work
Your Lipid Panel
🔌 Cardiovascular Risk Factor Score
Check all that apply — for educational use, not medical diagnosis
Risk Factor Score
📈 Prediabetes Risk Test
CDC Prediabetes Risk Test — the standard screening tool used by health educators and clinicians
Age
Sex
Family history
High blood pressure
Physical activity
Weight status
Gestational diabetes (women only)
Prediabetes Risk Score
🍽 Healthy Plate Score
Describe what you ate today and get a score out of 100 across every food group — based on the Dietary Guidelines for Americans
🥭 Fruits up to 20 points
Examples: 1 medium apple, 1 cup berries, 1 banana, ½ cup 100% juice
🥦 Vegetables up to 20 points
1 cup = 1 cup raw/cooked, 2 cups leafy greens, 1 large tomato
🌺 Whole Grains up to 15 points
Whole grains: whole wheat bread, oats, brown rice, quinoa, popcorn
🥩 Lean Protein up to 15 points
🥛 Dairy / Calcium up to 10 points
Dairy-free equivalents: fortified soy milk, fortified oat milk, canned salmon with bones, leafy greens
💧 Water & Beverages up to 10 points
🍫 Added Sugar up to 5 points
🥕 Saturated Fat up to 5 points
Healthy Plate Score
📈 Reference Charts
2025 AHA/ACC blood pressure guidelines and standard lipid panel ranges
Blood Pressure Categories
| Category | Systolic | Diastolic | What to do |
|---|---|---|---|
| Normal | Less than 120 | Less than 80 | Maintain healthy habits |
| Elevated | 120–129 | Less than 80 | Lifestyle changes recommended |
| High — Stage 1 | 130–139 | 80–89 | Lifestyle changes; medication possible |
| High — Stage 2 | 140 or higher | 90 or higher | Lifestyle changes + medication likely |
| Severe Hypertension | Higher than 180 | Higher than 120 | No symptoms — call your healthcare provider immediately. |
| Hypertensive Emergency | Higher than 180 | Higher than 120 | Symptoms present (chest pain, shortness of breath, back pain, numbness, weakness, vision changes, difficulty speaking) — call 911 immediately. |
Total Cholesterol
| Category | Total Cholesterol (mg/dL) |
|---|---|
| Desirable | Less than 200 |
| Borderline High | 200–239 |
| High | 240 or higher |
LDL Cholesterol
| Category | LDL (mg/dL) |
|---|---|
| Optimal | Less than 100 |
| Near Optimal | 100–129 |
| Borderline High | 130–159 |
| High | 160–189 |
| Very High | 190 or higher |
HDL Cholesterol
| Category | Men (mg/dL) | Women (mg/dL) |
|---|---|---|
| Low (increased risk) | Less than 40 | Less than 50 |
| Average | 40–59 | 50–59 |
| Protective | 60 or higher | 60 or higher |
Triglycerides
| Category | Triglycerides (mg/dL) |
|---|---|
| Normal | Less than 150 |
| Borderline High | 150–199 |
| High | 200–499 |
| Very High | 500 or higher |
Source: 2025 AHA/ACC/AMA/Multisociety Guideline and AHA Blood Pressure Categories Chart (heart.org/bplevels, © 2025). The top four categories are unchanged from 2017. The 2025 chart adds two distinct categories above 180/120 based on symptom status: Severe Hypertension (no symptoms) and Hypertensive Emergency (symptoms present). These charts are for educational reference only. Always discuss your results with your healthcare provider.
Sources & Methodology
BMI — Standard formula from the Centers for Disease Control and Prevention (CDC). BMI is a screening tool, not a diagnostic measure. cdc.gov/bmi
Calorie Needs — Mifflin ST, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition. 1990;51(2):241–247.
Hydration — Based on National Academies of Medicine recommendations. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press, 2005.
Blood Pressure — 2025 AHA/ACC/AMA/Multisociety Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. Circulation. 2025. This guideline replaces the 2017 ACC/AHA guideline. Blood pressure categories (Normal, Elevated, Stage 1, Stage 2) and the diagnostic threshold of 130/80 mm Hg are unchanged. Treatment target is now universally set at less than 130/80 mm Hg. ahajournals.org
Cholesterol — American Heart Association lipid panel interpretation guidelines. heart.org
Healthy Plate Score — Scoring framework based on the Dietary Guidelines for Americans food group recommendations. dietaryguidelines.gov
Diabetes Risk — CDC Prediabetes Risk Test. Centers for Disease Control and Prevention. cdc.gov/diabetes/risk-test. Scoring and risk thresholds based on the validated ADA/CDC screening instrument.
Cardiovascular Risk Score — Based on AHA/ACC cardiovascular risk factor frameworks. For clinical risk assessment, the Pooled Cohort Equations should be used with a qualified healthcare provider.
All tools on this page are for educational purposes only and are not a substitute for medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.