效率工具

Convert between macronutrient grams and calories, or split a calorie target into protein, carbs, and fat.

Estimate your daily water needs from body weight, activity level, climate, and exercise duration.

Estimate daily protein needs from body weight, training goals, and meal count with per-meal targets.

Estimate body fat percentage using the US Navy circumference method with neck, waist, and hip measurements.

Plan daily protein, carbs, and fat from your calorie target or estimated needs, with per-meal macro splits.

Calculate restaurant net profit, food and labor costs, prime cost ratio, and profit margins from sales and operating expenses.

Calculate tip amount, total bill, and fair split per person with quick percentage presets.

Create printable sales receipts with items, tax, payment details — preview, print, or download as PDF.

Generate product SKU codes from brand, category, product, color, size, and variant fields with custom separators and sequences.

Calculate heart rate training zones with Karvonen or % max HR — 3 or 5 zones from age, resting HR, and max HR formulas. Free, instant, browser-based.

Calculate basal metabolic rate (BMR) with Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle — compare formulas and TDEE estimates. Free, instant, browser-based.