Calculadoras de saúde e fitness grátis online
Ferramentas grátis online para acompanhar métricas corporais, calorias, hidratação e indicadores úteis com cálculo privado no navegador.
Apenas para fins informativos. Nao e aconselhamento medico ou financeiro. Os resultados sao estimativas baseadas em formulas padrao.
Todas Saúde e fitness
Calculadora de IMC
Calcule o indice de massa corporal e a faixa de peso correspondente
Calculadora de TMB
Estime a taxa metabolica basal com a formula de Mifflin-St Jeor
Necessidade calorica diaria (TDEE)
Estime o gasto energetico diario total com base no seu nivel de atividade
Calculadora de peso ideal
Compare as formulas de Devine, Robinson e Miller
Calculadora de percentual de gordura corporal
Estime a gordura corporal usando o metodo da Marinha dos EUA
Calculadora de massa magra
Calcule a massa magra com as formulas de Boer, James e Hume
Calculadora de deficit calorico
Estime o ajuste diario de calorias para atingir sua meta de peso
Calculadora de ingestao de agua
Estime a necessidade diaria de hidratacao com base no peso e na atividade
Calculadora de zonas de frequencia cardiaca
Calcule zonas de treino a partir da frequencia cardiaca maxima
Calculadora de passos para calorias
Estime calorias gastas a partir de passos e velocidade da caminhada
Calculadora de macronutrientes
Divida calorias entre proteina, gordura e carboidratos
Calculadora de data prevista do parto
Estime a data do parto e a linha do tempo dos trimestres a partir da DUM
Analisador de padrao de sono na menopausa
Acompanhe localmente qualidade do sono, suores noturnos e possiveis gatilhos com graficos privados
Visualizador de gatilhos das ondas de calor
Acompanhe ondas de calor e analise localmente padroes ligados a cafeina, estresse, calor e comida apimentada
Resumo de consulta sobre menopausa
Organize em privado o historico dos sintomas da menopausa e exporte localmente um PDF para levar a consulta
Registro de conforto vaginal e intimidade
Acompanhe em privado ressecamento vaginal, irritacao e conforto na intimidade com graficos locais
Painel de bem-estar na menopausa
Acompanhe em privado sintomas da menopausa, sono, humor e energia em um unico painel local
Rastreador de sintomas da menopausa
Acompanhe em privado sintomas da menopausa e da perimenopausa com graficos locais de tendencia
Registro de sangramento na perimenopausa
Acompanhe em privado menstruacoes irregulares e padroes de sangramento com graficos locais e exportacoes
Overview
Health and fitness planning often starts with clear numbers: BMI, BMR, daily calorie needs, or target heart rate zones. This catalog provides simple calculators to estimate body composition, hydration, macros, and training guidance. Use them to inform routines, not to replace professional medical advice.
Fitness decisions need measurable baselines
People often rely on guesswork when planning nutrition or training intensity, which leads to inconsistent results. Clear metrics help align goals with realistic expectations.
Different formulas and calculators can produce conflicting outcomes. A consistent set of tools reduces confusion and supports more stable planning.
Health data is sensitive. Client-side calculations allow you to experiment with inputs without sharing personal information externally.
Catalog Breakdown
Body composition and weight targets
Estimate baseline metrics such as BMI, body fat, and ideal weight.
- Check body mass index
- Estimate body fat percentage
- Understand lean body mass
Energy and calorie planning
Calculate daily energy expenditure and calorie targets.
- Estimate BMR
- Set daily calorie needs
- Plan calorie deficit targets
Nutrition and macros
Plan macro splits and hydration baselines.
- Set protein, fat, and carb targets
- Estimate daily water intake
- Align nutrition with training goals
Training and performance
Support training intensity and activity estimates.
- Calculate heart rate zones
- Estimate calorie burn from steps
- Plan pregnancy milestones safely
How to Use These Tools
Pick the health metric
Select the calculator that matches your goal or question.
Enter accurate inputs
Provide height, weight, age, and activity level as precisely as possible.
Review the output
Use the result as a baseline estimate, not a final diagnosis.
Adjust for your context
Consider training history, medical guidance, and personal goals.
Track changes over time
Recalculate periodically as body composition and routines evolve.
Pair with professional advice
Consult a healthcare professional for medical decisions.
Use Cases
Weight management
Estimate calorie needs and track progress toward goals.
Training programming
Set heart rate zones and macro targets for workouts.
Hydration planning
Estimate daily water intake for activity levels.
Nutrition coaching
Define baseline macros for meal planning.
Pregnancy planning
Track estimated due dates for planning and care.
Fitness education
Teach foundational metrics in a simple format.
Professional Applications
Personal training
Provide quick baseline estimates for clients.
Nutrition coaching
Plan macro targets and caloric intake guidelines.
Wellness programs
Support employee fitness education initiatives.
Healthcare education
Explain basic health metrics to students.
Sports performance
Use heart rate zones for structured training.
Best Practices
- Use consistent measurement units to avoid conversion errors.
- Treat outputs as starting points, not definitive prescriptions.
- Adjust based on real-world results and professional guidance.
- Track changes over weeks, not days, for meaningful trends.
- Factor in activity level changes when recalculating calories.
- Keep hydration targets aligned with climate and training load.
- Document your inputs to keep comparisons consistent.
FAQs
Are these tools medical advice?
No. They provide estimates and are not a substitute for professional care.
Do you store health data?
No. Inputs stay in your browser only.
How accurate are the results?
They follow standard formulas but can vary by individual factors.
Can I use metric or imperial units?
Yes. Most tools accept both systems.
How often should I recalculate?
Recalculate when your weight, activity, or goals change.
Are calorie estimates exact?
They are approximations and should be adjusted over time.
Is the pregnancy tool a medical tracker?
No. It is a date estimator and should not replace care.
Can these tools help athletes?
Yes, they are useful for baseline planning and adjustments.