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Wellness Calculator
Body Mass Index
A quick screening estimate based on height and weight.
What BMI can — and can't — tell you
BMI is a single ratio of weight to height. It's a useful screening signal at the population level, but it doesn't measure body fat directly, doesn't distinguish muscle from fat, and doesn't account for where weight is carried.
Athletes, postpartum bodies, older adults, and women of different ethnic backgrounds may all sit outside the "average" interpretation while being perfectly healthy. Treat your number as one data point, not a verdict.
Calorie Calculator
Daily calorie targets across maintenance, loss, and gain goals.
What a calorie estimate actually means
Every calorie calculator works from the same idea: estimate how much energy your body uses each day, then nudge that number up or down depending on your goal. The estimate is built from formulas validated on large groups of people — which means your personal number can land a few hundred calories above or below the prediction.
Treat the result as a starting point. Track how your weight, energy, and hunger respond over two to three weeks, then adjust. Sustainable change almost always involves smaller deficits or surpluses than people expect.
Total Daily Energy Expenditure
Your full-day calorie burn and intake ranges around it.
What TDEE represents
TDEE is the total energy your body uses across an entire day: the calories burned at rest, the small cost of digesting food, deliberate exercise, and the casual movement of daily life. Maintenance calories sit right around this number.
Real-world TDEE shifts week to week with sleep, stress, training intensity, and how much you fidget. The figure here is a steady-state estimate — useful for planning, less useful for explaining a single bad day on the scale.
Macro Calculator
Daily protein, carbs, and fat targets for your goal.
How protein, carbs, and fat support your goal
Protein supports muscle maintenance, satiety, and recovery — it's the macro most worth getting right, especially in a deficit. Carbohydrates fuel hard training and brain work; the right amount depends on how active you are. Dietary fat supports hormones and the absorption of certain vitamins, which is why pulling it too low rarely feels good.
The split shown here is a sensible starting point. Many people refine it over time as they learn what gives them steadier energy, better workouts, and easier adherence.
Peptide Units Converter
Enter your prescribed dose and the concentration on your pharmacy label. We'll show you exactly how far to pull the plunger.
How the math works
Every U-100 insulin syringe holds 100 units of liquid per mL, so one unit always equals 0.01 mL — the same on a 0.3 mL, 0.5 mL, or 1.0 mL syringe. Only the maximum capacity changes. That means the number of units you draw depends on just two things: your prescribed dose and the concentration of your compounded solution.
The formula is mL = dose ÷ concentration, then units = mL × 100. A 0.25 mg dose of semaglutide at 2 mg/mL works out to 0.125 mL, or 12.5 units. If the concentration on your label is different, the units will shift accordingly. Always draw to the mark on your syringe, and always follow the prescription your Elara provider issued.
Want guidance built around you?
Numbers are a starting line. Our licensed providers can help translate them into a plan that respects your hormones, your history, and your goals.
Begin Free ConsultationEducational use only. These calculators provide general estimates and are not a substitute for medical advice, diagnosis, or treatment. Individual needs vary based on health status, body composition, medications, and goals. Always consult a qualified healthcare provider before making changes to your diet, exercise routine, or treatment plan. For injectable medications, always follow the prescribed dose and concentration issued by your Elara provider and printed on your pharmacy label.