Health & Fitness Calculators
✦ Wellness Toolkit

Health & Fitness
Calculators

Science-backed tools to help you understand your body and reach your wellness goals.

⚖️ Body Mass Index (BMI)

BMI is a screening tool that uses your height and weight to estimate body fat and health risk.

Please enter valid height and weight values.
Your BMI
—
—
Underweight
<18.5 Normal
18.5–25 Overweight
25–30 Obese
>30
BMI doesn't account for muscle mass, bone density, or fat distribution. Use it alongside other health metrics.
🔥 BMR & Daily Calorie Needs

Your Basal Metabolic Rate (BMR) is the calories your body needs at rest. TDEE adjusts for your activity level.

Please fill all fields with valid values.
Basal Metabolic Rate
—
kcal/day
TDEE
—
maintenance kcal
Weight Loss
—
−500 kcal/day
Mild Cut
—
−250 kcal/day
Muscle Gain
—
+250 kcal/day
Formula: Mifflin-St Jeor. Results are estimates — individual metabolism varies by ±10–15%.
🥗 Macro Calculator

Get your ideal protein, carbohydrate, and fat targets based on your goal and calorie intake.

Please enter valid calories and weight.
Daily Macro Targets
Protein Carbs Fat
Protein Carbs Fat
🥩 Protein
—
g/day
🌾 Carbohydrates
—
g/day
🥑 Fat
—
g/day
Total
—
kcal/day
📏 Ideal Body Weight

Multiple formulas estimate your ideal weight. These are population-based ranges, not personal targets.

Please enter a valid height.
Ideal Weight Range
Hamwi
—
kg
Devine
—
kg
Robinson
—
kg
Miller
—
kg
Average across formulas: — kg
These formulas were developed for clinical dosing purposes. Healthy weight varies greatly by muscle mass, frame size, and genetics.
💪 Body Fat Percentage

Estimates body fat using the US Navy circumference method. Requires a soft tape measure.

Please fill all required fields.
Estimated Body Fat
—
% body fat
Fat Mass
—
kg
Lean Mass
—
kg
Accuracy ±3–4%. For precise results, use DEXA scan or hydrostatic weighing.
💧 Daily Water Intake

Find out how much water you should drink based on your weight, activity, and climate.

Please enter a valid weight.
Recommended Daily Water
—
litres / day
Track your glasses (250ml each)
Includes all fluids. Fruits and vegetables also contribute ~20% of daily water intake.
❤️ Heart Rate Zones

Know your target heart rate zones for different training intensities using your age and resting heart rate.

Please enter valid age and resting heart rate.
Heart Rate Zones (Karvonen Method)
Max HR estimate: 220 − age. Wear a heart rate monitor for accurate training feedback.
🏃 Running Pace Calculator

Convert between pace, speed, and race finish times. Enter any two values to calculate the third.

Please enter a valid time or pace.
Pace
—
min/km
Speed
—
km/h
Finish Time
—
Mile Pace
—
min/mile
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