Health & Fitness Calculator
Evidence-based estimates for metabolic health, body composition, and nutrition
Your Information
Unit System
Core Metrics
BMI
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Basal Metabolic Rate
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kcal / day at rest
Cardiovascular Risk — Waist : Height Ratio
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Protein Intake Targets
Heart Rate Zones
Max Heart Rate
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Zone 2 — Aerobic Base
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60–70% of max HR · fat-burning, aerobic efficiency
All Training Zones
Max HR uses the Tanaka formula (men: 208 − 0.7×age) or Gulati formula (women: 206 − 0.88×age). Zone 2 is the most clinically supported zone for metabolic health, fat oxidation, and cardiovascular efficiency.
Nutrition & Activity Plan
Caloric Targets
Gradual Loss (~0.4 lb/week initially)
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kcal/day | –200 from BMR
Steady Loss (~1 lb/week initially)
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kcal/day | –500 from BMR
Deficits are applied from BMR. As weight decreases, BMR drops too — so a fixed intake produces slowing loss over time, shown in the projection chart. Eating below ~1,200 kcal/day (women) or ~1,500 kcal/day (men) is not recommended without medical supervision.
Macronutrient Breakdown (Maintenance / BMR)
Hydration & Fiber
Daily Water
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Based on body weight (35 ml/kg)
Daily Fiber
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Daily Steps & Activity
Moderate Activity
7,500 steps
Estimated burn: —
Active / Recommended
10,000 steps
Estimated burn: —
Step calorie estimates use a MET of ~3.5 (brisk walk), adjusted for body weight.
Weight Loss Projection (52 Weeks)
Projections simulate week-by-week weight loss with BMR recalculated each week from the new body weight. As weight falls, the gap between fixed intake and BMR narrows, producing a natural plateau curve. Dashed line marks the BMI 18.5 lower boundary. Actual results vary.
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Enter your information and click Calculate to see your personalized health metrics and recommendations.