STEPUP TOOLS
Tools for Better Health Decisions
Simple, free calculators and interactive resources to help you better understand nutrition, fitness, metabolism, and everyday wellness.
Metabolic Health Score
A quick check of your five key markers: waist, blood pressure, blood sugar, triglycerides and HDL. See how many are in the healthy range and what to do next.
Calorie Calculator
Find out how many calories you need each day to lose, maintain or gain weight. Step 1 estimates your daily energy use; step 2 sets a realistic target for your goal.
Protein Calculator
Estimate your daily protein needs based on your goals and activity.
Fiber Calculator
Discover how much dietary fiber you may need each day, and how close you are today.
Hydration Calculator
Get a personalized starting point for daily fluid intake.
BMI & Body Composition Tools
Explore common health metrics and what they mean. Each is a quick screening number, not a diagnosis.
Want to know your daily calorie needs? Use the Calorie Calculator.
These tools are for education only and are not a diagnosis. Talk to your doctor about your results, especially before changing your diet, exercise or medication, or if you have kidney, heart or other health conditions.
Turn Your Numbers Into Next Steps
Read practical, evidence-based guides on lowering your risk one small habit at a time.