HealthFitness Calculator

Find your Basal Metabolic Rate — calories your body burns at rest. Mifflin-St Jeor & Harris-Benedict formulas.

Total Daily Energy Expenditure — BMR formulas, activity levels, goal calories, and macro splits.

Set a daily calorie target for your goal — lose weight, maintain, or build muscle.

Daily protein, carb, and fat targets in grams

Body Mass Index with WHO categories and healthy weight range.

Healthy weight range plus the Devine, Robinson, Miller, and Hamwi estimates.

Dynamic energy-balance planner — set a goal and timeframe, or a calorie budget.

Body fat percentage with U.S. Navy and BMI methods.

Daily protein needs based on weight, activity, and goal. Evidence-based targets with lean mass support.

Personalized daily water target by weight, activity, and climate. Includes a hydration schedule and NAS baseline.