BMI Calculator
Calculate your Body Mass Index (BMI)
Results
Your BMI:
0Weight Status:
-BMI Reference Range
Underweight
BMI < 18.5
May indicate nutritional deficiencyNormal
BMI 18.5-24.9
Healthy weight rangeOverweight
BMI 25-29.9
Increased health risksObese
BMI ≥ 30
High health risksImportant Notes
- BMI is not suitable for athletes or muscular individuals
- BMI may not be accurate for elderly or pregnant individuals
- Different BMI ranges may apply for certain ethnic groups
BMR Calculator
Calculate your Basal Metabolic Rate (BMR)
Results
Your BMR
0 calories/dayCalories your body burns at rest
Daily Calorie Needs
0 calories/dayTotal daily energy expenditure
Understanding BMR
Basal Metabolic Rate (BMR) is the number of calories your body burns while performing basic life-sustaining functions, including:
- Breathing
- Blood circulation
- Cell production
- Nutrient processing
Note: BMR calculations are estimates. Factors like genetics, muscle mass, and medical conditions can affect your actual BMR.
Activity Level Guide
Sedentary
Office job, minimal exercise
Lightly Active
Light exercise 1-3 times/week
Moderately Active
Moderate exercise 3-5 times/week
Very Active
Hard exercise 6-7 times/week
Extra Active
Very hard daily exercise + physical job
TDEE Calculator
Calculate your Total Daily Energy Expenditure
Your Energy Expenditure Results
Basal Metabolic Rate (BMR)
0 kcal/dayCalories burned at complete rest
Total Daily Energy Expenditure
0 kcal/dayTotal calories burned per day
Weight Loss
0 kcal/day 500 kcal deficitMaintenance
0 kcal/day Maintain current weightWeight Gain
0 kcal/day 500 kcal surplusDaily Energy Breakdown
BMR
0%Activity Thermogenesis
0%TEF (Thermic Effect of Food)
0%Understanding Your TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including:
- Basal Metabolic Rate (BMR)
- Physical Activity
- Thermic Effect of Food (TEF)
- Non-exercise Activity Thermogenesis (NEAT)
Using Your TDEE
- Weight Loss: Eat below your TDEE
- Maintenance: Eat at your TDEE
- Weight Gain: Eat above your TDEE
Important Notes
- Results are estimates and may vary
- Adjust intake based on actual results
- Monitor weight changes weekly
- Consider consulting a healthcare professional
Calorie Calculator
Calculate your daily calorie needs based on your goal
Your Daily Calorie Targets
Daily Target
0 caloriesRecommended Macros
Understanding Calorie Goals
Weight Loss
Creates a calorie deficit for gradual, sustainable weight loss
- Gentle: 250 calorie deficit
- Moderate: 500 calorie deficit
- Aggressive: 1000 calorie deficit
Weight Maintenance
Matches your daily calorie expenditure
Weight Gain
Creates a calorie surplus for controlled weight gain
- Gentle: 250 calorie surplus
- Moderate: 500 calorie surplus
Tips for Success
- Track your food intake accurately
- Stay hydrated throughout the day
- Eat protein with each meal
- Include plenty of fruits and vegetables
- Monitor your progress weekly
Macro Calculator
Calculate your recommended macronutrient distribution
Your Daily Macro Targets
Protein
0g (0 kcal) 0%Carbohydrates
0g (0 kcal) 0%Fats
0g (0 kcal) 0%Sample Meal Distribution
Breakfast (25%)
Lunch (35%)
Dinner (30%)
Snacks (10%)
Understanding Macronutrients
Protein (4 kcal/g)
- Essential for muscle repair and growth
- Helps maintain lean body mass
- Increases satiety
Carbohydrates (4 kcal/g)
- Primary energy source
- Supports brain function
- Spares protein from being used for energy
Fats (9 kcal/g)
- Essential for hormone production
- Helps absorb fat-soluble vitamins
- Provides energy density
Exercise Calories Calculator
Calculate calories burned during different activities
Calories Burned
Equivalent to:
Exercise Intensity Guide
Low Intensity
- Can easily hold a conversation
- Minimal sweating
- 40-50% max heart rate
Moderate Intensity
- Can talk but with some effort
- Light to moderate sweating
- 50-70% max heart rate
High Intensity
- Difficulty holding conversation
- Heavy sweating
- 70-85% max heart rate
Exercise Tips
Before Exercise
- Warm up properly
- Stay hydrated
- Eat light meal 2-3 hours before
During Exercise
- Listen to your body
- Maintain proper form
- Stay hydrated
After Exercise
- Cool down gradually
- Stretch major muscle groups
- Replenish fluids and nutrients
Target Heart Rate Calculator
Calculate your target heart rate zones for optimal training
Your Heart Rate Training Zones
Zone 1: Recovery
0-0 BPM 50-60% HRRLight activity, warm-up, recovery
Zone 2: Fat Burn
0-0 BPM 60-70% HRREndurance building, fat burning
Zone 3: Aerobic
0-0 BPM 70-80% HRRCardiovascular fitness, stamina
Zone 4: Anaerobic
0-0 BPM 80-90% HRRPerformance improvement, speed
Zone 5: Maximum
0-0 BPM 90-100% HRRPeak performance, short intervals
Maximum Heart Rate
0 BPMHeart Rate Reserve
0 BPMTraining Zone Guidelines
How to Use Heart Rate Zones
- Monitor your heart rate during exercise
- Stay within the appropriate zone for your goals
- Gradually progress through zones as fitness improves
Zone Training Benefits
- Improved cardiovascular fitness
- Better endurance and stamina
- Enhanced fat burning efficiency
- Increased athletic performance
Safety Tips
- Always warm up properly
- Listen to your body
- Stay hydrated during exercise
- Consult a doctor before starting a new exercise program
Water Intake Calculator
Calculate your recommended daily water intake
Your Daily Water Needs
Minimum Intake
0 mlOptimal Intake
0 mlHydration Guidelines
Signs of Good Hydration
- Clear or light yellow urine
- Regular bathroom visits
- Moist lips and mouth
- Elastic skin
When to Drink More
- During exercise
- Hot weather
- When ill
- During air travel
Hydration Tips
Timing
Start your day with a glass of water
Reminders
Set regular reminders throughout the day
Food Sources
Include water-rich foods in your diet
Track Progress
Monitor your daily intake