Health Calculator Suite
Calculate your key health metrics — simple, fast, accurate
Body Composition
BMI Calculator
Body Mass Index
Weight (kg)
Height (cm)
Calculate BMI
Your BMI
—
Underweight <18.5 · Normal 18.5–24.9 · Overweight 25–29.9 · Obese ≥30
Body Fat %
US Navy method
Gender
Male
Female
Waist (cm)
Neck (cm)
Height (cm)
Hip (cm) — ♀ only
Calculate Body Fat
Body Fat Percentage
—
Lean Body Mass
Fat-free mass estimate
Weight (kg)
Body Fat %
Calculate LBM
Lean Body Mass
—
LBM = weight × (1 − body fat%). Includes muscles, bones, organs, and water.
Ideal Weight
Devine formula
Height (cm)
Gender
Male
Female
Calculate Ideal Weight
Ideal Weight Range
—
Based on Devine formula. Healthy range = ±10% of ideal weight.
Waist-to-Hip Ratio
Cardiovascular risk
Gender
Male
Female
Waist (cm)
Hip (cm)
Calculate WHR
Waist-to-Hip Ratio
—
Low risk — Male <0.9, Female <0.8. High risk — Male >1.0, Female >0.85.
Calorie & Metabolism
BMR Calculator
Basal Metabolic Rate (Mifflin-St Jeor)
Gender
Male
Female
Weight (kg)
Height (cm)
Age (years)
Calculate BMR
Basal Metabolic Rate
—
Calories your body needs at complete rest. Most adults: 1,200–2,000 kcal/day.
TDEE / Daily Calories
Total Daily Energy Expenditure
Gender
Male
Female
Weight (kg)
Height (cm)
Age
Activity level
Sedentary
Light (1–3×/wk)
Moderate (3–5×/wk)
Active (6–7×/wk)
Very active
Calculate TDEE
Daily Calorie Needs
—
Calories Burned
Exercise estimate (MET)
Weight (kg)
Duration (min)
Activity
Walking (moderate)
Running (moderate)
Cycling (vigorous)
Swimming
Yoga
Aerobics
Weight training
HIIT
Calculate Calories Burned
Estimated Calories Burned
—
Estimated using MET × weight × time. Actual results may vary.
Protein Intake
Daily protein goal
Weight (kg)
Goal
Sedentary (maintain)
Light activity
Build muscle
Athletes / heavy training
Calculate Protein
Daily Protein Goal
—
Distribute across 3–5 meals for optimal muscle protein synthesis.
Fitness & Hydration
Pace Calculator
Running / walking pace
Distance (km)
Time (minutes)
Calculate Pace
Pace
—
Water Intake
Daily hydration goal
Weight (kg)
Activity level
Sedentary
Lightly active
Moderately active
Very active
Calculate Water Intake
Daily Water Goal
—
General rule: ~35 ml per kg body weight, adjusted for activity level.
Max Heart Rate
& training zones
Age (years)
Resting Heart Rate (bpm) — optional
Calculate Heart Rate Zones
Max Heart Rate
—
Sleep Calculator
Best wake-up times
Bedtime (24h format)
Age group
Teen (14–17)
Adult (18–64)
Senior (65+)
Calculate Wake Times
Best wake-up times (90 min cycles)
Other Health Metrics
Army Body Fat
US Army standard
Gender
Male
Female
Waist (cm)
Neck (cm)
Height (cm)
Hip (cm) — ♀ only
Calculate Army Body Fat
Army Body Fat %
—
Standards — Male: 17–20y ≤20%, 21–27y ≤22%, 28–39y ≤24%, 40+ ≤26%. Female: +6% each bracket.
Blood Alcohol (BAC)
Widmark formula
Gender
Male
Female
Weight (kg)
Time since 1st drink (hrs)
Alcohol consumed (oz) — spirits=1.5, wine=5, beer=12
Calculate BAC
Blood Alcohol Content
—
BAC ≥0.08% is legally impaired in most countries. Never drink and drive.