Health

Estimate your basal metabolic rate (BMR) — the energy your body needs at rest — from your sex, age, height, and weight using the Harris-Benedict equation.

Pick your sex and age to see the average basal metabolic rate (BMR) for that age group. Based on the standard BMR-per-kg values and reference body weights from Japan's Dietary Reference Intakes. Enter your own weight to also estimate your personal BMR.

Estimate your total daily energy expenditure (TDEE) from your sex, age, height, weight, and activity level. Also shows target calories for cutting, maintaining, and bulking.

Predict your child's future adult height from both parents' heights using the target-height (mid-parental) method and a normal distribution. See the probability of reaching each height at a glance.

Just pick an age and sex to see the average height and weight for a child. Enter your child's height and weight to also check the difference from the average, the ratio to average, and body balance with the Kaup and Rohrer indexes.

Enter your height and weight to instantly calculate your BMI, ideal weight (BMI 22), and weight category based on WHO/JASSO standards.

Enter your height, current and target weight, and pace to see how many months it will take and how your BMI changes, shown in a chart and table.

Enter your height to see the weight for each BMI from 16 to 35 in a table and conversion chart. Ideal, beauty, and model weights are shown together.

Just enter your height to instantly calculate your ideal weight (BMI 22). It also shows your beauty weight (BMI 20), underweight threshold (BMI 18.5), and overweight threshold (BMI 25).

Just enter your height to calculate ideal, beauty, Cinderella and model weight at once by BMI standard. Enter your current weight to also see the gap to each goal.

View ideal weight (BMI 22), beauty weight (BMI 20), and model weight (BMI 18) for every height from 140 to 190 cm. Enter your height to highlight the matching row.

Calculate how many weeks and days pregnant you are today (or on any as-of date) from your last menstrual period. Also shows gestational month, trimester and due date.

Calculate your estimated due date from your last menstrual period using Naegele's rule. Adjusts for cycle length and shows gestational age, estimated ovulation date, and days remaining.

Calculate body surface area (BSA, m²) from height and weight. A free tool supporting the international-standard Du Bois formula and the Fujimoto formula for Japanese people.

Estimate your daily water requirement and insensible loss (water lost through evaporation) from your weight and age group. See instantly how many cups that is — a free tool to help set your hydration target.

Estimate predicted vital capacity from sex, age, and height with the Baldwin equation. Add a measured value to get % vital capacity.

Quickly check your relative risk of ischemic heart disease across three levels — low, moderate and high — from your age, sex, blood pressure, smoking, diabetes and cholesterol. The score breakdown is shown too.

A reference tool that gives a simple Low / Medium / High look at your relative colorectal cancer risk based on lifestyle factors such as age, sex, obesity, smoking, drinking, exercise, diet, and family history.

Estimate a relative stomach cancer risk band from H. pylori infection history, smoking, salt intake, age, family history and more, based on the ABC screening concept. A free guide tool for reflecting on your lifestyle.

Check your relative liver cancer risk in simple bands from hepatitis B/C infection history, alcohol intake, fatty liver, age and more. Also shows a breakdown of your risk factors.

Estimate GFR (eGFR) from serum creatinine, age, and sex, and see the corresponding CKD (chronic kidney disease) GFR category. A handy guide for self-checking your kidney function.

Convert HbA1c between JDS and NGSP values. Instantly see the estimated average glucose (eAG) and the diabetes-range guide.

Estimate LDL (bad) cholesterol from total cholesterol, HDL, and triglycerides using the Friedewald formula. Also shows non-HDL cholesterol and your category at a glance.

Just pick sex and age group to see the average height, weight, and BMI of Japanese adults. Enter your own height and weight to find how you compare with the average, and browse the full chart by age group from the 20s to 70 and over.

Predict the probability of each blood type for your baby from the parents' ABO (and Rh) blood types.

Enter your systolic and diastolic blood pressure to classify it from Normal to Grade 3 hypertension using the JSH 2019 categories. Also calculates pulse pressure and mean arterial pressure.

Just pick your sex and age group to see the average systolic and diastolic blood pressure for Japanese adults. Enter your own reading to check the difference from average and your JSH2019 category.

Enter your systolic and diastolic blood pressure to calculate your mean arterial pressure (MAP) and pulse pressure, with a comparison against reference ranges.

Enter your age, sex, weight, and desired donation type to estimate whether you can donate blood under the Japanese Red Cross Society criteria.

Estimate the approximate volume of blood in the body from body weight and category (adult male, adult female, child). See the liters and milliliters, the coefficient per kilogram, and how much of your body weight is blood (about 1/13).

From your current age and sex, estimate the years remaining until Japan's representative healthy life expectancy and average life expectancy. A prompt to think about the years you can live in good health.

Calculate the IV drip rate in drops per minute from the infusion volume, infusion time, and drip set type. It also shows drops per 10 seconds and the infusion rate to help you set the flow.

Quickly estimate the remaining gas volume and how long an oxygen cylinder will last from its capacity, pressure and flow rate.

Shows the approximate average birth weight by gestational age and sex. Also check the difference from the average and the low birth weight threshold (under 2500 g).

Compute positive predictive value (PPV) and negative predictive value (NPV) from sensitivity, specificity and prevalence using Bayes' theorem. A per-10,000 breakdown table shows intuitively why a positive result doesn't always mean disease.

Enter the single dose, doses per day, number of days, and the formulation content (% or mg/g), and instantly get the total active drug and the actual amount of formulation to weigh out. Handy for estimating dispensing amounts of powders and oral liquids.

From the first dispensing date, days supplied per fill, and number of refills, work out each refill's target dispensing date, pick-up window, total days covered, and the final end date.

Just enter your weight, walking time, and pace (intensity) to automatically estimate the calories burned while walking. Also shows reference equivalents in bowls of rice and grams of body fat.

Estimate the calories burned while running just by entering your weight, duration, and pace (intensity). Uses a simple METs-based formula covering paces from jogging up to 12 km/h, and also shows the equivalent in bowls of rice and grams of body fat.

Estimate the calories burned hiking just by entering your weight and time and picking the intensity. Covers everything from hiking to steep ascents by METs, and shows how many bowls of rice and grams of fat it equals.

Just pick your weight, duration, and exercise intensity to instantly estimate the calories burned during gymnastics (light home exercise, radio calisthenics, or vigorous routines) with the METs formula. Also see the equivalent in bowls of rice and grams of body fat.

Pick your weight, jump time, and intensity to estimate the calories burned jumping rope using the METs method. See at a glance how many bowls of rice and grams of fat it equals.

Estimate the calories (kcal) burned during aerobics from your weight, duration, and intensity. Uses a simple METs-based formula and also shows the equivalent in bowls of rice and grams of fat.

Calculate the calories burned doing yoga, stretching, ballroom dance, and ballet from METs. Just enter your weight and exercise time to also see rice and body-fat equivalents.

Estimate the calories burned during weight training from your body weight, workout time, and intensity using the METs formula. See how many bowls of rice and grams of body fat it equals.

Just enter your weight and duration and pick an intensity (heavy bag / mitt work & sparring / ring match) to auto-calculate boxing calories burned from METs. Also shows how many bowls of rice and grams of fat that equals.

Enter your body weight, play time, and activity type (baseball/softball or pitching) to calculate baseball calories burned with the METs method. Also shows estimates in bowls of rice and body fat.

Estimate the calories you burn playing soccer from your weight, play time, and play style using the METs formula. See how many bowls of rice and grams of fat it equals at a glance.

Just enter your weight, playing time, and intensity to easily estimate the calories you burn playing rugby.

Just enter your weight, swim time, and stroke to estimate the calories burned while swimming. METs by intensity (freestyle, breaststroke, butterfly and more) are applied automatically.

Calculate the calories burned during water walking (aqua walking) from your weight, exercise time, and walking intensity. Choose from three METs levels — slow, moderate, and fast — and instantly see the equivalent in bowls of rice and body fat.

Just enter your weight, exercise time, and intensity to instantly calculate the calories burned rowing or canoeing. Choose from three METs levels (light, moderate, hard) and see the equivalent in bowls of rice and body fat.

Estimate the calories you burn cycling from your weight, riding time, and pace. A simple METs-based formula also shows how many bowls of rice and grams of fat that equals.

Estimate the calories you burn skiing in seconds. Just enter your weight, time on the slopes, and skiing intensity, with handy rice-bowl and body-fat equivalents.

Quickly estimate the calories burned ice skating or roller skating from your weight, exercise time, and intensity. Uses a simple METs formula and shows equivalents in bowls of rice and body fat.

Estimate the calories you burn playing volleyball just by entering your weight, play time, and intensity (recreational / general / competitive). Also shows handy rice-bowl and body-fat equivalents.

Just enter your body weight, playing time, and intensity (recreational or competitive) to estimate the calories burned playing handball. See the METs used, duration, and weight, plus reference conversions to bowls of rice and body fat.

Just enter your weight, play time and intensity (METs) to instantly estimate the calories burned playing softball. Also shows the result converted into bowls of rice and body fat.

Estimate the calories you burn playing tennis by entering your weight, play time, and intensity (doubles, singles, and more). Uses a simple METs-based formula and shows handy conversions to bowls of rice and body fat.

Quickly estimate the calories you burn playing badminton from your weight, play time, and intensity (recreational/competitive). Also shows rice-bowl and body-fat equivalents.

Estimate the calories burned in one round of golf from your weight, play time, and how you get around (cart, walking and carrying, or general play). Also shows the equivalent in bowls of rice and body fat.

Estimate the calories burned in track and field from your body weight, training time, and event intensity. Just pick the METs for track work, jumps and throws, or competitive running.

Pick your body weight, how long you worked, and the chore (cooking and dishwashing, vacuuming, general housework, or scrubbing floors and windows) to estimate the calories burned by housework. Reference equivalents in bowls of rice and body fat are shown too.

Estimate the calories burned during farm work just by choosing your weight, work time, and task intensity. Pick METs for animal care, general farming, or heavy work like harvesting, and see conversions into bowls of rice and body fat.

Estimate the calories you burn carrying loads from your body weight, the time spent, and the intensity of the work. See at a glance how much effort goes into moving house, hauling deliveries, or loading and unloading boxes, with conversions into bowls of rice and grams of body fat.

Estimate the calories burned on your daily commute. Just enter your weight, one-way travel time, and mode of travel (walking or cycling) to see the result, plus equivalents in bowls of rice and grams of body fat.

Estimate the calories burned by everyday activities and exercise — desk work, standing work, walking, stairs, jogging and more — from your weight, activity time, and intensity (METs). Choose from common activities or enter any METs value, and see equivalents in bowls of rice and grams of body fat.

Estimate the calories burned climbing or descending stairs from your weight, time, and intensity. Also shows rice-bowl and body-fat equivalents.

Pick your body weight, working time, and job intensity (general carpentry or interior/heavy work) to instantly estimate the calories burned doing carpentry, with rice-bowl and body-fat equivalents.

Estimate the calories a police officer burns from duty type and body weight and time, using METs for traffic control, foot patrol, suspect pursuit, and more.

Estimate the calories burned during firefighting duty just by entering your weight, activity time, and type of work (intensity). Choose from general duty, hose work, or ladder rescue METs, and see conversions to bowls of rice and body fat.

Estimate the calories burned horseback riding just by entering your weight, time in the saddle, and gait (walk, trot, or gallop). Uses a METs-based formula and also shows equivalents in bowls of rice and body fat.

Estimate the calories burned playing an instrument or doing music activities just by entering your weight, playing time, and playing style (intensity). It calculates by METs for seated playing, standing playing, drums, and marching band, and shows reference conversions into bowls of rice and body fat.

Just choose your sex and age group to see typical average daily steps and the Health Japan 21 target. Enter your own step count to see the gap from the average and target, plus a distance estimate.

Just pick an age (6-19) and sex to see the average 50 m sprint time. Enter your own time to check the gap from the average.

Just pick an age (6–19) and sex to see the average ball-throw distance from Japan's New Physical Fitness Test. Enter your own record to check the difference from the average and the ratio to it.

Just choose age and sex to see the estimated average time for the endurance run (boys 1500m / girls 1000m) or brisk walk. Enter your own record to compare with the average. Supports ages 12–40.

Just pick an age (6-19) and sex to see average grip strength benchmarks based on Japan's Sports Agency fitness survey (New Physical Fitness Test). Enter your child's record to also check the difference from the average and a rating.

Just pick age and sex to see a benchmark average for the 20 m shuttle run (progressive endurance run). Enter your child's score to also check the gap from the average, their standing, and estimated maximal oxygen uptake (VO₂max).

Just pick sex and age to see the average side-step (repeated side-step) count from Japan's MEXT New Physical Fitness Test. Enter your own record to see how far above or below average you are.

Just select an age (6-19) and sex to see a guide to the average sit-and-reach (cm). Enter your child's record to also see the difference from and ratio to the average. An estimate based on representative values from Japan's New Physical Fitness Test (Japan Sports Agency).

Just pick the age (6-19) and sex to see the average number of sit-ups (30 seconds) in Japan's New Physical Fitness Test. Enter your child's record to also check the difference from, and ratio to, the average.

Just pick an age (6–19) and sex to see the average standing long jump distance. Enter your child's record to check the difference from the average and their percentage of it. Includes an age-by-age table based on Japan Sports Agency new physical fitness test statistics.

Just enter your age to instantly estimate the heart rate suited to light exercise (40–60% of your maximum heart rate). Add your resting heart rate to get a more personalized value using the Karvonen method.

Just enter your age to automatically calculate the fat-burning heart rate zone (50–70% of your maximum heart rate). Enter your resting heart rate to get a more personalized estimate with the Karvonen formula.

Enter the body fat you want to lose, your weight, the type of exercise, and the time per session to instantly estimate the total exercise time and number of sessions needed. Supports 9 activities from walking to running and swimming.

Combines your resting heart rate with the popular idea that lifetime total heartbeats are roughly fixed to estimate, just for fun, how many years your heart keeps beating. It also shows your beats per day and per year.

Enter the distance you ran and your time (hours, minutes, seconds) to instantly get your pace per kilometer (min'sec"/km) and speed (km/h). Also shows predicted times for 5K, 10K, half, and full marathon at the same pace.

Just enter your distance and pace (min:sec/km) or speed (km/h) to automatically calculate your running time. Predicted times for 5 km, 10 km, half and full marathon are listed too.

Just enter your age, resting heart rate and exercise intensity to instantly calculate your target heart rate with the Karvonen formula. A quick-reference table by intensity is shown too.

Estimate your daily energy requirement plus reference amounts of protein, fat, carbohydrate, salt, and dietary fiber from your age, sex, and physical activity level.

A free tool that estimates your daily reference amounts from age, sex, and physical activity level, then shows what percentage of the references your energy, protein, fat, carbohydrate, and salt intakes reach, as a table and bars.

Just pick your age and sex to see estimated daily recommended (RDA) or adequate (AI) intakes for 13 vitamins, including vitamins A, D, E, K, the B-complex, folate, and vitamin C. Estimates based on the Dietary Reference Intakes for Japanese (2020).

Calculate what percentage of the age- and sex-specific dietary reference intake your daily intake of key vitamins (A, C, D and more) covers. Check your achievement rate in one table.

See the daily recommended amounts (RDA) and adequate intakes (AI) for 13 minerals such as calcium, iron, zinc, and magnesium in a table, by age and sex. A guideline based on Japan's Dietary Reference Intakes (2020 edition).

Select your age group and sex and enter your daily intake of major minerals such as calcium and iron to check the adequacy (%) against the Dietary Reference Intakes (recommended/adequate amounts) in a table.

Enter your sex, age, weight, and physical activity level to instantly estimate the calories you need each day. By combining your basal metabolic rate with your activity level, you get a practical calorie target for dieting and meal planning.

Just enter the volume of a cola, juice, sports drink, or other beverage along with its sugar per 100 ml, and instantly see the total sugar it contains converted into sugar cubes (about 4 g each). This free tool also shows the calories from that sugar.

Estimate how many calories a drink labeled "zero calorie" or "low calorie" could actually contain, based on its volume. Also shows estimated sugar and sugar-cube equivalents.

See your daily dietary fiber target (g) by age and sex. Enter your intake to also find your shortfall and how much of the target you meet — free.

Just enter your height, weight, age, and sex to estimate body-fat percentage with the Deurenberg formula. BMI, fat mass, and a category rating are shown too.

Work out how much weight to lose and how long it may take to shrink your waist from its current size to your target. Great for setting a realistic visceral fat reduction goal.

Enter your waist, blood pressure, fasting glucose, triglycerides, and HDL to instantly judge whether you meet, are borderline for, or do not meet metabolic syndrome under Japan's diagnostic criteria.

Spot "hidden obesity" — a normal BMI paired with a high body fat percentage. Just enter your height, weight, age and sex to estimate your body fat and check.

Calculate your waist-to-hip ratio (WHR) from your waist and hip measurements and find out whether your fat pattern leans toward visceral (apple-shaped) or subcutaneous (pear-shaped). Compare against sex-specific thresholds to check your obesity type.

Calculate the obesity level (%) for school-age children (ages 5–17) from sex, age, height and weight, and classify as underweight, normal, or mild / moderate / severe obesity. Standard weight by height is shown at the same time.

Just enter your body weight and sex to instantly calculate the pure-alcohol amount that keeps you tipsy (blood alcohol concentration around 0.05–0.10%), along with rough servings (ml) of beer, sake, wine, shochu and whisky. A handy reference for not overdoing it.

Answer 12 quick questions about your drinking with Yes or No, and your total score is automatically rated as Normal range, Needs attention, or Possible problem drinking. A simplified self-check inspired by the men's Kurihama (KAST) screening test — use it as a prompt to reflect on your drinking, not as a diagnosis.

Just answer "yes" or "no" about your recent drinking to instantly see a total score and result band from a simplified self-check informed by female drinking patterns. It's not a diagnosis, but a starting point for reflecting on your habits.

Based on a daily pure-alcohol target, estimate a reasonable amount (ml) of beer, wine, sake, shochu, highball, and whisky. Includes a lighter setting for women and older adults plus alcohol-free-day guidance.

Calculate the calories in beer, wine, sake, shochu and more from volume, ABV and carbs. Shows calories from alcohol and from carbohydrates separately.

Estimate how much alcohol your liver can break down from your weight, sex, and drinking time, and see a drinking amount that's less likely to leave a hangover. Includes guide amounts per drink type such as beer and sake.

Answer 10 yes/no questions about your smoking habits to get a quick score showing your likely level of nicotine dependence (low, moderate, or high) — a starting point for thinking about quitting.

Estimate how much time smoking may cost you from your cigarettes per day and years smoking, using the rough estimate of about 12 minutes lost per cigarette. Add cigarettes and price per pack to estimate lifetime cigarette spending too. For reference only.

Calculate the total hardness of water from its calcium and magnesium content and classify it as soft, moderately hard, hard, or very hard using WHO thresholds.

From the spirit's ABV, the spirit-to-water ratio, and your target volume, calculate how much spirit and water to pour and the resulting strength. Reproduce classic ratios like 1:1 or 1:2 in one tap.

Find the alcohol percentage in your glass from the base spirit's strength and volume plus the water or ice added. Also shows pure alcohol, total volume, and spirit ratio.

From your spirit's volume, ABV, and the target ABV, work out exactly how much water or ice to add. See the total volume, final ABV, and spirit-to-water ratio at a glance.

Estimate your blood alcohol concentration (BAC) from your drinks, ABV, and body weight, then see the playful "beer goggles" effect expressed as an attractiveness boost index (%). A free, for-fun conversation-starter calculator.

Calculate your Brinkman Index (smoking index) from cigarettes per day and years smoked. Compare it against the 400, 600, and 1200 thresholds to see a rough smoking-risk category, total cigarettes, and pack-years.

Enter the time you want to wake up, or the time you go to bed, to get bedtime or wake-up times based on 90-minute sleep cycles. Set how long it takes you to fall asleep and see the times that help you wake up refreshed.