Acne
Hormonal Acne: Why You’re Breaking Out in Your 30s and 40s
You had clear skin for a decade. Maybe two. Then somewhere in your 30s, the deep, painful breakouts started showing
June 2, 2026
Calculate your daily calories, macros, protein, water and sleep needs in seconds. Every calculator is free, needs no sign-up, and uses published formulas such as Mifflin-St Jeor.
“Our formulas reference published research from these organizations. WellCal is independent and is not affiliated with or endorsed by them.” See our methodology
WellCal's fitness calculators turn published formulas into clear answers. Find your daily calories, protein, macros, water and sleep targets from the numbers you enter.
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Activity multipliers used to estimate your TDEE
Your total daily energy expenditure (TDEE) is your BMR multiplied by one of these factors.
| Activity level | Multiplier |
|---|---|
| Sedentary (office) | 1.2 |
| Lightly active (1-3 days/week) | 1.375 |
| Moderately active (3-5 days/week) | 1.55 |
| Very active (6-7 days/week) | 1.725 |
| Extra active (physical job) | 1.9 |
Reviewed by [Usama Awan, MSc Human Nutrition] · Last reviewed [10, 10, 2026] · Meet our medical reviewers
Every WellCal tool answers a specific health question. Here's what each one does and how to read your result.
BMI calculator is the screening number clinicians use worldwide to flag weight-related health risk. Enter height and weight to see your BMI score and category instantly. BMI doesn't measure muscle mass, so athletes and lifters should read the result alongside our FFMI (Fat-Free Mass Index) Calculator or body age calculator for a fuller picture.
Our calorie calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate predictor of resting metabolic rate. Enter age, sex, height, weight, and activity to see your Total Daily Energy Expenditure (TDEE), then adjust based on whether your goal is loss, gain, or maintenance.
Calories alone don't tell the full story. The macro calculator divides your daily target into protein, carbs, and fats using ratios supported by sports nutrition research. New to macros? Read our complete macronutrient guide first.
The Fat-Free Mass Index measures lean tissue relative to height. Researchers use it to estimate genetic muscle potential, and it's one of the most honest benchmarks for tracking long-term strength training progress. Use the FFMI calculator →
Protein needs vary widely depending on weight, training load, and goal. our protein calculator gives you a daily target plus a per-meal breakdown, so you can distribute intake across the day to maximize muscle protein synthesis instead of stacking everything into one meal.
The "eight glasses a day" rule was never based on science. Real hydration needs depend on weight, activity level, and climate. our water intake calculator produces a personalized daily target grounded in established dietary reference intakes.
Sleep quality depends on completing full 90-minute cycles, not just total hours in bed. The sleep cycle calculator works backward from your wake time (or forward from bedtime) to suggest sleep windows that end at the lightest stage of sleep — when waking feels easiest.
Most adults eat roughly half the fiber they need. Our fiber calculator gives you a precise daily target based on age and sex, with practical food-source guidance in our high-fiber foods guide
Your biological age can run years younger or older than your chronological age, depending on lifestyle. This body age calculator estimates that gap using sleep, exercise, stress, and diet inputs. Want to lower it? Read our guide to improving body age naturally.
Enter the first day of your last period in the pregnancy due date calculator to estimate your delivery date and track trimester milestones. Curious why estimates vary? Our article on what affects due date accuracy explains.
Pinpoint your fertile window with our ovulation calculator, based on cycle length and last period date. Useful whether you're trying to conceive or tracking your cycle. This calculator is not a method of birth control.
Total cholesterol on its own is an incomplete picture. The HDL-to-total ratio is a stronger predictor of cardiovascular risk. Enter your latest blood-test numbers in our cholesterol ratio calculator to see where you stand.
The type 2 diabetes risk calculator evaluates the factors most predictive of disease — age, BMI, family history, blood pressure, and activity. If your score is elevated, our guide on early high blood sugar symptoms covers what to watch for.
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Open the calculator that fits your goal or browse all calculators. Free, instant, no sign-up.
You had clear skin for a decade. Maybe two. Then somewhere in your 30s, the deep, painful breakouts started showing
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