UnityLife Tools
Free lifestyle calculators for Canadians.
Quick, ad-free tools we built because the internet’s existing ones are covered in pop-ups, paywalls and bad maths. Every one is mobile-friendly, requires no sign-up and works offline after the page loads.
Nutrition
TDEE Calculator
Estimate your Total Daily Energy Expenditure — the kcal you burn in a typical day — with the Mifflin–St Jeor equation.
Open the toolReference number
BMI Calculator
See your weight-to-height-squared ratio. We show the number only — no labels, no categories, no health verdict. Your doctor interprets it, not us.
Open the toolWork & productivity
Hours Calculator
Add up hours between two times — minus your break — with optional Canadian-dollar pay estimation. Handles overnight shifts.
Open the toolHydration
Water Intake Calculator
Rough daily water estimate based on body weight and activity level. A lifestyle starting point, not a prescription.
Open the toolNutrition
Caffeine Calculator
Add up coffee, tea, matcha, energy drinks and chocolate to compare your day with Health Canada’s 400 mg adult limit.
Open the toolFitness
Walking Calories
MET-based estimate for the kcal you burn walking, by weight, duration and pace. Same source ACSM uses.
Open the toolFitness
Jump Rope Calories
High-intensity calorie estimate for skipping rope. Slow bounce to fast double-unders, MET-based.
Open the toolFitness
Target Heart Rate
Karvonen training-zone bpm bands using the modern Tanaka MHR formula. Warm-up, fat-burn, cardio, peak.
Open the toolReference number
Lean Body Mass
Boer (1984) formula — the most-validated published predictor of lean mass for adults of typical body composition.
Open the toolReference number
Healthy Weight Range
For a given height, the body-weight band that maps to BMI 18.5–24.9. A reference window, not a target.
Open the toolLifestyle
Fasting Timer
Live countdown for 16:8, 18:6, 20:4 and OMAD-style intermittent fasting. Browser-only, no accounts.
Open the toolPets
Dog Age Calculator
Modern epigenetic-clock formula (Wang et al., 2020) with size-class adjustment. Forget the “× 7” folklore.
Open the toolPets
Cat Age Calculator
AAHA / AAFP veterinary mapping: 15 human years for the first cat year, +9 for the second, +4 each year after.
Open the toolLifestyle
Age Calculator
Years, months and days between two dates — plus total months, days and hours. Useful for paperwork and birthdays.
Open the toolReference number
Vitamin D Needs Reference
Look up Health Canada / IOM published Recommended Daily Allowance and Tolerable Upper Intake Level by age group. Reference only — not a personal supplement plan.
Open the toolReference number
Iron Intake Reference
Health Canada RDA for iron by age, sex, pregnancy and diet pattern. Iron deficiency and overload are clinical conditions — your doctor decides on supplementation, not a webpage.
Open the toolReference number
Daily Sodium Calculator
Estimate today’s sodium intake from common high-sodium foods and compare it to Health Canada’s 1,500 mg AI and 2,300 mg chronic-disease ceiling.
Open the toolNutrition
Protein Calculator
Daily protein target in grams using the Health Canada / IOM RDA and the ISSN 1.4–2.0 g/kg evidence-based range for active adults.
Open the toolReference number
Fibre Calculator
Health Canada / IOM Adequate Intake for dietary fibre by age, sex, pregnancy and breastfeeding, with a per-serving cheat sheet.
Open the toolReference number
Magnesium Calculator
Health Canada / IOM RDA plus the supplement-only Tolerable Upper Intake Level. Reference only — not a personal supplement plan.
Open the toolReference number
Potassium Calculator
The 2019 NASEM / IOM Adequate Intake by age, sex, pregnancy and breastfeeding — the modern replacement for the retired 4,700 mg target.
Open the toolReference number
Omega-3 Calculator
Health Canada / IOM ALA Adequate Intake plus the AHA / EFSA 250–500 mg EPA + DHA cardiovascular target.
Open the toolNutrition
Macro Calculator
Daily protein, carbs and fat for cut, maintain or bulk. Protein anchored to body weight in g/kg — the way ISSN actually recommends.
Open the toolFitness
One-Rep Max Calculator
Estimate your 1RM from a sub-maximal set using both the Epley and Brzycki formulas, with a training-percentage breakdown.
Open the toolFitness
Running Pace Calculator
Solve for finish time, pace or distance from any two known values. Metric and imperial, 5k to marathon.
Open the toolWellness
Sleep Cycle Calculator
Plan a bedtime or wake-up time around 90-minute REM / non-REM cycles, with a 14-minute fall-asleep buffer baked in.
Open the toolWellness
Due Date Calculator
Estimate your pregnancy due date using Naegele’s rule from LMP, conception date, or IVF embryo transfer.
Open the toolNutrition
BMR Calculator
Basal Metabolic Rate using the Mifflin-St Jeor equation — the formula recommended by Health Canada and the Academy of Nutrition and Dietetics.
Open the toolWellness
Waist-to-Height Ratio
NICE 2022 thresholds for cardio-metabolic risk screening. The simple "keep your waist under half your height" rule, in one ratio.
Open the toolWellness
Waist-to-Hip Ratio
WHO 2008 thresholds. Captures fat distribution — apple vs pear — which complements BMI for cardio-metabolic risk screening.
Open the toolFitness
Body Fat Calculator
US Navy circumference (Hodgdon-Beckett) tape method — within ±3–4% of DEXA truth from neck, waist and hip measurements.
Open the toolWellness
Pregnancy Weight Gain
IOM 2009 / Health Canada / SOGC reference ranges for total pregnancy weight gain, by pre-pregnancy BMI and singleton vs twins.
Open the toolWellness
Ovulation Calculator
Estimate your fertile window from your last period date and cycle length. Trying-to-conceive planning — not a contraceptive method.
Open the toolWellness
Menstrual Cycle Calculator
Predict the next three expected period start and end dates from your last cycle. Plan around it, not bet on it.
Open the toolFitness
Step Distance Calculator
Convert step count to km or miles using a height-based stride length, with an optional override for your measured stride.
Open the toolFitness
Swim Pace Calculator
Pace, time, distance — pool or open water. Solve for any one given the other two. Per 100 m metric or per 100 yd imperial.
Open the toolFitness
Cycling Calories
Calories burned cycling using MET values from the 2011 Compendium of Physical Activities. Road, mountain, and stationary intensities.
Open the toolWellness
Pregnancy Week Calculator
Find out exactly how many weeks pregnant you are, what trimester, and what milestone is next from your LMP or estimated due date.
Open the toolWellness
Baby Kicks Counter
Tap-to-count fetal-movement counter following SOGC guidance — six distinct movements within two hours from week 28. Saves history on your device.
Open the toolLifestyle
Recipe Scaler
Paste any recipe and rescale every ingredient line to match your target servings. Handles mixed fractions and unicode ½ ⅓ ¼.
Open the toolLifestyle
Cooking Conversions
Cups, tablespoons, millilitres, fluid ounces, plus volume↔weight for common ingredients using King Arthur Baking densities.
Open the toolLifestyle
Tip Calculator
Pre-tax tip and bill split with quick presets for 15%, 18% and 20% — the standard Canadian sit-down restaurant range.
Open the toolLifestyle
Savings Goal Calculator
Solve for time-to-goal given a deposit, or for the deposit you’d need to hit a target by a date. Educational only — not financial advice.
Open the toolLifestyle
Canadian Mortgage Calculator
Mortgage payments using Canadian semi-annual compounding (the way Canadian mortgages actually amortize), CMHC down-payment minimums, accelerated bi-weekly options.
Open the toolLifestyle
Canadian Sales Tax
GST, HST, PST and QST for all 13 provinces and territories. Add tax to a pre-tax amount or extract pre-tax from a total.
Open the toolLifestyle
Hourly to Salary
Convert an hourly wage to annual / monthly / weekly / daily gross with Canadian workweek conventions and unpaid-vacation accounting for hourly contractors.
Open the toolLifestyle
Compound Interest
Project the future value of a starting balance plus monthly contributions over a time horizon, with selectable compounding frequency.
Open the toolEducational only
Blood Alcohol Estimator
Widmark BAC estimator with Canadian standard drinks and provincial warn / criminal thresholds. Educational only — never use to decide if you can drive.
Open the toolReference lookup
Standard Drinks
Convert any beverage into Canadian standard drinks (13.6 g ethanol) and compare against the 2023 CCSA continuum-of-risk guidance.
Open the toolWellness
Quit-Smoking Tracker
See savings since you quit, plus US Surgeon General + UK NHS health-recovery milestones from 20 minutes through 15 years.
Open the toolReference lookup
Blood Pressure Category
Hypertension Canada 2024 category lookup. Informational only — one reading does not diagnose hypertension.
Open the toolWellness
Sleep Debt
Track accumulated sleep deficit across weekdays and weekends versus the NSF / CDC 7–9 hour adult target.
Open the toolFitness
Heart Rate Zones
5-zone training calculator with Tanaka HRmax estimation. Choose %HRmax or Karvonen heart-rate-reserve method.
Open the toolLifestyle
Net Worth
Tally Canadian assets and liabilities with the buckets used by Statistics Canada’s Survey of Financial Security. Educational only.
Open the toolLifestyle
Debt Payoff
Compare avalanche vs snowball strategies across up to 5 debts. Total interest, months to debt-free, side-by-side.
Open the toolLifestyle
Gas Mileage
Convert between L/100 km, US MPG, imperial MPG, and km/L. Computes fuel cost per trip and per 100 km.
Open the toolLifestyle
Road Trip Cost
Estimate fuel + lodging + food + tolls + miscellaneous costs for a Canadian road trip. Splits across travellers.
Open the toolLifestyle
Date Duration
Years, months, days between two dates plus total days, weeks, calendar months and hours. Calendar-anchor algorithm.
Open the toolLifestyle
Age Difference
Years, months and days between two birth dates plus total days and weeks apart. For siblings, partners, twins or cousins.
Open the toolHealth · CDC growth charts
Pediatric BMI Percentile
Kids 2–19 BMI percentile from the CDC LMS reference. Screening only — talk to a pediatrician about results.
Open the toolNutrition
Glycemic Load
GL = (GI × carbs) / 100 with 20+ common foods preloaded. Sydney University bands: low ≤ 10, medium 11–19, high ≥ 20.
Open the toolHealth · weight loss
Calorie Deficit
Daily kcal target from start weight, goal weight and timeframe. Flags rates above 1 kg/week per Obesity Canada.
Open the toolFinance
FIRE Number
Financial Independence target via the 4 % rule + years-to-FIRE projection at any savings rate. Lean / standard / fat modes.
Open the toolFitness
Pace Converter
Switch between min/km, min/mi, km/h and mph — and see finish time at any distance. No "4:60" carry overflow bugs.
Open the toolUtilities
Distance Between Coordinates
Great-circle (Haversine) distance and initial bearing between two latitudes / longitudes. Canadian city-pair presets.
Open the toolLifestyle · cooking
High-Altitude Cooking
Boiling-point of water plus baking adjustments (leavening, sugar, liquid, oven temp, time) for any elevation.
Open the toolFitness
Stair Climbing Calories
Calories burned climbing stairs (slow / moderate / running) or stair-mill workouts, from 2024 Compendium METs.
Open the toolFitness
Swimming Calories
Burn rate by stroke and pace — freestyle, back, breast, butterfly, sidestroke, treading water. 2024 Compendium METs.
Open the toolLifestyle · home
Electricity Cost
Watts × hours × days × Canadian provincial rates. 14 appliance presets — space heater, EV charger, fridge, dryer, more.
Open the toolMoney · taxes
Canadian Tax Bracket
Combined federal + provincial marginal rate, indexed 2025 brackets, all 13 jurisdictions. Useful for RRSP-vs-TFSA decisions.
Open the toolMoney · payroll
Income After Tax
Gross-to-net Canadian salary calculator. 2025 federal + provincial tax + CPP + EI (or QPP/QPIP for Quebec).
Open the toolMoney · retirement
RRSP Contribution Room
18 % of last year’s earned income, capped at $32,490, plus carry-forward, minus pension adjustment. The CRA formula.
Open the toolMoney · saving
TFSA Contribution Room
Cumulative TFSA room since 2009 minus your net contributions. Up to $102,000 for someone eligible the whole way.
Open the toolMoney · planning
Cash Flow Runway
Liquid savings ÷ monthly fixed expenses. The single most-useful number in personal finance, plus a target-fund sizer.
Open the toolFitness
VO₂max Estimator
Cooper 12-min run, 1.5-mile timed run, or Rockport 1-mile walk. Returns mL/kg/min + ACSM fitness band by age and sex.
Open the toolFitness · running
Race Time Predictor
Riegel formula: T₂ = T₁ × (D₂/D₁)¹·⁰⁶. Predict your 5K, 10K, half-marathon or marathon time from a recent race.
Open the toolReference number
Ideal Body Weight
Devine, Robinson, Miller, Hamwi clinical-pharmacy formulas. Used in hospitals for drug dosing — not a weight-loss target.
Open the toolPets
Pet Daily Calories
WSAVA / AAHA formula: 70 × kg^0.75 × life-stage factor. Daily kcal target for dogs and cats — same math your vet uses.
Open the toolCooking & techniques
Baker’s Percentage
Set total dough weight + ingredient % (hydration, salt, yeast). Returns gram weights for bread, sourdough, pizza dough.
Open the toolCanadian retirement
CPP Retirement Estimate
Estimate Canada Pension Plan benefit by start age (60–70). Applies the actuarial -0.6 %/mo early or +0.7 %/mo late adjustment.
Open the toolSustainability
Household Carbon Footprint
Annual tonnes of CO₂e from driving, flights, electricity (per province) and diet. ECCC + IPCC AR6 emission factors.
Open the toolBrewing
Coffee-to-Water Ratio
SCA Golden Cup ratios for V60, French press, AeroPress, espresso, cold brew, moka. Enter water grams; get coffee dose.
Open the toolCooking & techniques
Pizza Dough
Neapolitan, NY, Detroit, Sicilian, Roman. AVPN + Pizza Bible spec. Number of pizzas → flour, water, salt, yeast in grams.
Open the toolFitness · strength
Workout Volume / Tonnage
Sets × reps × weight per exercise. Track session tonnage and weekly progressive overload — the basic strength load metric.
Open the toolWalking · running
Steps from Distance
Convert km / mi to step count using Heyward stride length (0.413–0.65 × height). Pace + sex aware.
Open the toolEducation
GPA Calculator
Canadian university scales — 4.0 (UBC, U of T) and 4.3 (McMaster, Queen’s, Western, Waterloo). Letter grades + credit hours → cumulative GPA.
Open the toolWriting
Reading + Speech Time
Word count → silent reading and out-loud speech time. Brysbaert 2019 (225 wpm avg) + Toastmasters speech rates (130 wpm formal).
Open the toolLifestyle · planning
Wedding Budget
Total budget → category allocations (venue, photo, attire, flowers, music). Wedding Wire 2024 Canadian Newlywed Report data.
Open the toolReference number
Body Water (Watson)
Watson 1980 formula — total body water from sex, age, height, weight. Same equation used in haemodialysis Kt/V calculations.
Open the toolCanadian closing costs
Land Transfer Tax
Provincial + Toronto municipal land transfer tax with first-time buyer rebates for ON / TO / BC / PEI. Covers all provinces and the Quebec welcome tax.
Open the toolCanadian Employment Insurance
EI Benefit
Estimate weekly EI benefit for regular, maternity, parental (standard 40 wk vs extended 69 wk), against the 2025 maximum insurable earnings of $65,700.
Open the toolBreaking your mortgage
Mortgage Prepayment Penalty
Greater of 3 months’ interest or interest rate differential (IRD), with the 1.25 % posted-rate discount used by major Canadian banks.
Open the toolHousing decision
Rent vs Buy
Compare buying to renting + investing the difference. Models semi-annual mortgage compounding, property tax, maintenance, selling costs, market returns.
Open the toolPersonal finance
Emergency Fund
3, 6, 9 or 12 months of essential expenses, plus time-to-goal at your monthly contribution rate and HISA return.
Open the toolVehicle financing
Car Loan
Monthly payment with provincial sales tax, trade-in, and total interest paid over the term. Standard monthly compounding.
Open the toolFamily budget
Daycare Cost
Monthly licensed daycare cost in your province after CWELCC subsidies. Quebec $9.10/day program included.
Open the toolWorkplace rights
Vacation Pay
Statutory minimum vacation pay under each province’s ESA and the federal Canada Labour Code, by years of service.
Open the toolEndurance hydration
Sweat Rate
NATA / ACSM gold-standard pre/post weigh-in method. Hourly sweat rate plus evidence-based fluid replacement plan.
Open the toolCanadian first-home savings
FHSA Room
Tax-Free First Home Savings Account: $8k/year up to $40k lifetime cap. Calculates room, tax refund, 5-year projection.
Open the toolHydration
Hydration Tracker
Personalised daily water target by body weight, activity, climate, pregnancy and breastfeeding status. Health Canada / IOM AI guidance.
Open the toolHydration
Dehydration Risk
Triage screen using Armstrong urine-colour chart, body-weight loss percentage, and a symptom checklist. Educational, not diagnostic.
Open the toolRetirement planning
Retirement Age
Age you can retire given current savings, monthly contribution, expected real return, and target spending. Trinity / Bengen 4 % rule.
Open the toolFamily benefits
EI vs QPIP Maternity
Compare federal EI maternity / parental with Quebec QPIP. Standard, extended, basic, and special plans with 2026 insurable-earnings caps.
Open the toolFamily benefits
CCB Calculator
Estimate Canada Child Benefit using CRA July 2025 – June 2026 indexation, AFNI thresholds, and the per-family reduction tiers.
Open the toolRetirement income
OAS + GIS Estimator
Old Age Security plus Guaranteed Income Supplement using 2026 ESDC rates, recovery-tax clawback, and the GIS income test.
Open the toolHealth costs
Rx Cost Calculator
Out-of-pocket prescription cost across the 10 provincial public plans, employer benefits, and combined coverage. National pharmacare context.
Open the toolHealth costs
Dental Cost (CDCP)
Estimate procedure cost with the Canadian Dental Care Plan, employer plans, or out-of-pocket. Provincial fee-guide reference prices.
Open the toolCare navigation
Telehealth Decision
911, walk-in, virtual visit, 811 nurse triage, family doctor, or pharmacist? Severity + onset + red-flag screen.
Open the toolRecovery
Workout Recovery
Hours of recovery between sessions for the same muscle group, by intensity, age, training experience, and sleep.
Open the toolWhy a tools page?
A TDEE estimate, a BMI number or a water-intake guess isn’t a diagnosis — it’s a starting point for your own curiosity. We built these tools because most online calculators are either cluttered with pop-ups, paywalled, or don’t work properly on a phone. Ours are free, fast, and framed for Canadians: pay in CAD, metric by default, no sign-up.
Every calculation is done client-side in your browser. Nothing you type is sent to our servers or saved anywhere. Each tool has an explainer below the fold with how it’s calculated and what it does and does not measure.
UnityLife is a Canadian lifestyle publication, not a medical one. These tools are general-information only and are not a substitute for advice from a regulated Canadian clinician. Read the full disclaimer and editorial standards.