Free Health Tools for Women Over 40
Simple, free tools to help you understand your body and track what matters. No apps, no sign-up, and nothing you enter is sent to us. Most tools save your data only in your own browser, so you can come back to it.
Every tool uses a published formula or guideline. See how our calculators work.
Weight and Body
BMR Calculator for Women
Find the calories your body burns at rest, with 3 formulas.
TDEE Calculator for Women
See how many calories you burn in a day at every activity level.
BMI Calculator for Women
Find your BMI, category and healthy weight range for your height.
BMI Calculator for Women Over 50
Your BMI, a chart by height, and what a healthy BMI looks like after 60 and 65.
Ideal Weight Calculator for Women
See your healthy weight range and four ideal weight formulas.
Height and Weight Chart for Women
Your healthy weight range for every height, in pounds and kilograms.
Calorie Calculator for Women Over 40
Find your maintenance calories and a safe calorie deficit.
Calorie Deficit Calculator
How many calories to eat to lose weight, your daily deficit, and when you could reach your goal.
Body Fat Calculator for Women
Estimate your body fat with a tape measure, plus a chart by age.
Body Fat Percentage Chart for Women
Healthy body fat ranges by age and fitness level, with a quick checker.
Lean Body Mass Calculator for Women
Your lean body weight and fat mass with 3 formulas, plus your BMR from lean mass.
Macro Calculator for Women
Get your daily protein, carbs and fat for weight loss after 40.
Weight Loss Timeline Calculator
See the date you could reach your goal weight.
Body Shape Calculator
Find your body shape and waist-to-hip ratio.
Waist-to-Hip Ratio Calculator
Your waist-to-hip ratio with the WHO chart for women, plus waist size and waist-to-height ratio.
Body Frame Size Calculator
Small, medium or large frame from your wrist or elbow, with an ideal weight range for your frame.
Sleep and Hormones
Sleep Calculator
Find the best time to go to bed or wake up, based on 90-minute sleep cycles.
Perimenopause Quiz
Answer 12 quick questions and see how your symptoms line up with perimenopause, with a summary for your doctor.
Heart and Blood Sugar
Blood Pressure Log
Record your readings, see your category, track averages and trends, and print a log for your doctor.
A1C Calculator and Chart
Convert your A1C to average blood sugar (mg/dL and mmol/L), or the other way around.
Bladder and Pelvic Floor
Bladder Diary
Log drinks, bathroom trips and leaks with one tap, then print a 3-day summary for your doctor.
Kegel Timer
A guided pelvic floor workout with hold-and-relax cues, three levels, and a daily streak.
Walking and Activity
Steps to Miles Calculator
Convert your steps to miles (or miles to steps) based on your height.
Walking Calorie Calculator
See how many calories you burn walking, by weight, pace, and time, distance or steps.
Heart Rate Zone Calculator
Find your max heart rate and fat-burning zone by age.
Zone 2 Heart Rate Calculator
Your Zone 2 range by age, with the Tanaka, Gulati (for women), 220-age and MAF formulas compared.
Nutrition and Hydration
Protein Calculator for Women Over 40
Find a daily protein target that supports muscle as you age.
Water Intake Calculator
Get a personal estimate of how much water to drink each day.
Intermittent Fasting Calculator
See your eating window for 12:12, 14:10, 16:8 or 18:6.
Menopause Calorie Calculator
Calories and macros for perimenopause and after menopause, plus how your needs changed since 35.
Fiber Calculator
How much fiber you need a day, plus a food tracker that shows how close you are.
Why We Built These Tools
Many health questions after 40 come down to tracking: how you sleep, how often you go to the bathroom, what your blood pressure does over a week. Our tools make that tracking simple and give you something clear to bring to your doctor. They are based on guidance from sources such as the CDC, NIH and American Heart Association, linked on each tool page.
These tools are for general information and record-keeping only. They can’t diagnose any condition and are not a substitute for medical advice. Read our Medical Disclaimer and Editorial Policy.