Calculate your BMI, daily calorie needs, ideal weight, and more! Get personalized health insights with detailed explanations.
Features:
Calculate your Body Mass Index with health category explanations
Determine daily calorie needs based on activity level
Find your ideal weight range using multiple formulas
Calculate recommended daily water consumption
Determine your target heart rate for exercise
Estimate body fat percentage using various methods
A screening tool that indicates whether you're underweight, normal weight, overweight, or obese. While useful for population studies, it doesn't account for muscle mass or body composition.
Your Total Daily Energy Expenditure (TDEE) based on age, gender, weight, height, and activity level. Essential for weight management and nutrition planning.
Training zones based on your maximum heart rate help optimize workout intensity for different fitness goals, from fat burning to cardiovascular improvement.
Body fat percentage and lean mass distribution provide better health insights than weight alone. These metrics help track fitness progress more accurately.
Start with BMI and body fat calculations to understand your current health status. Use multiple metrics together for a complete picture rather than relying on any single measurement.
Use ideal weight ranges and calorie calculations to set realistic, science-based health goals. Track progress with regular measurements rather than daily fluctuations.
Apply heart rate zones to design effective workout routines. Different zones target different fitness adaptations - fat burning, aerobic fitness, or anaerobic power.
Note: BMI doesn't distinguish between muscle and fat. Athletes may have high BMI due to muscle mass.
Office job, little exercise
1-3 days/week exercise
3-5 days/week exercise
6-7 days/week hard exercise
2x/day or physical job
Recovery, warm-up
Fat burn, base building
Aerobic, endurance
Lactate threshold
VO2 max, power
Men: 2-5%, Women: 10-13%
Men: 6-13%, Women: 14-20%
Men: 14-17%, Women: 21-24%
Men: 18-24%, Women: 25-31%
Men: 25%+, Women: 32%+
35ml per kg body weight
+500-750ml per hour
+750ml-1L extra
+1-1.5L extra
Monitor urine color: pale yellow indicates good hydration.
Most commonly used
Updated Robinson formula
Used in medical settings
Quick estimation method
These are estimates. Individual variation based on build and muscle mass is normal.
General guidelines for healthy adults:
âĸ Eat within 1-2 hours of waking
âĸ Space meals 3-4 hours apart
âĸ Include protein at every meal
âĸ Stop eating 2-3 hours before bed
âĸ Stay hydrated throughout the day
Focus on whole, minimally processed foods. Prioritize nutrient density - foods that provide maximum vitamins, minerals, and beneficial compounds per calorie consumed.
WHO/AHA Guidelines:
âĸ 2+ days per week
âĸ All major muscle groups
âĸ 8-12 repetitions per exercise
âĸ 2-3 sets per exercise
âĸ Progressive overload principle
Quality sleep (7-9 hours) is when your body repairs and adapts to exercise. Include rest days, manage stress, and prioritize sleep hygiene for optimal results.
"Lose 10 pounds" vs "Get healthier." Define exactly what you want to achieve with measurable outcomes.
Use our calculator results as baselines. Track BMI, body fat percentage, or heart rate improvements over time.
Aim for 1-2 pounds per week weight loss, or 5-10% body weight reduction over 6 months. Sustainable changes beat dramatic short-term efforts.
Set deadlines and milestones. Review progress monthly, adjust strategies quarterly, and celebrate achievements along the way.
Don't rely solely on weight. Track measurements, body fat percentage, energy levels, sleep quality, and how clothes fit. The scale doesn't tell the whole story.
Measure at the same time of day, under similar conditions. Morning measurements after bathroom use and before eating provide the most consistent data.
Daily fluctuations are normal due to water retention, digestion, and hormones. Focus on weekly averages and monthly trends rather than daily changes.
Celebrate improved endurance, better sleep, increased strength, or reduced medication needs. Health improvements extend far beyond weight loss.
A: BMI is a useful screening tool for populations but has limitations for individuals. It doesn't account for muscle mass, bone density, or fat distribution. Athletes and very muscular people may have high BMI despite low body fat. Use BMI alongside other metrics.
A: Calorie calculators provide estimates based on population averages. Individual metabolism can vary by Âą300 calories from calculations. Use the result as a starting point, then adjust based on your actual weight changes over 2-4 weeks.
A: Zone 2 (60-70% max HR) burns the highest percentage of calories from fat, but higher intensity burns more total calories. For fat loss, focus on creating a calorie deficit through any sustainable exercise you enjoy, rather than obsessing over specific zones.
A: Daily weighing can provide useful data if you focus on weekly averages rather than daily fluctuations. If daily weighing causes stress or obsessive behavior, weekly measurements are sufficient. Consistency in timing and conditions matters more than frequency.
A: These calculators are designed for non-pregnant adults. During pregnancy, weight gain recommendations vary based on pre-pregnancy BMI and individual circumstances. Always consult your healthcare provider for personalized guidance during pregnancy or nursing.
A: These tools provide general health information, not medical diagnosis. If results indicate potential health concerns, or if you have existing medical conditions, consult a healthcare professional for personalized evaluation and recommendations.
A: Age affects metabolism (typically decreasing 1-2% per decade after 30), muscle mass, and body composition. Gender differences include metabolic rate, muscle mass, and essential fat requirements. Our calculators account for these factors in their algorithms.
A: These calculators are designed for healthy adults aged 18-65. Children require age-specific growth charts and percentiles. Adults over 65 may have different optimal ranges for BMI and other health metrics. Consult age-appropriate resources or healthcare providers.