Health & Fitness
Where do my body, diet and training stand?
A few measurements become the numbers that guide health and nutrition decisions: how your weight compares, how much energy you burn, what to eat, how hard to train — each from an established, published formula. None is a diagnosis; they are starting points, not substitutes for a professional.
Body & weight
Energy & diet
- BMR Calculator Calories your body burns at complete rest. Open calculator
- Calorie Calculator Daily calories to maintain, lose or gain weight. Open calculator
- Protein Calculator Daily protein target for your weight and goal. Open calculator
- Fat Intake Calculator Daily fat range within your calorie target. Open calculator
Fitness & training
Pregnancy
Reference tables
At-a-glance tables you can cite, print or embed — computed from the same formulas as the calculators.
- BMI chart The healthy, overweight and obese weight ranges for each height, based on the WHO BMI thresholds (18.5, 25 and 30) — in pounds and kilograms. View the table →
- Ideal weight chart Ideal body weight for each height, for men and women, as a range across the Robinson, Miller, Devine and Hamwi formulas. View the table →
- Target heart rate chart Maximum heart rate and the light, moderate and hard training zones (in bpm) for every age from 20 to 70. View the table →
Guides on this topic
- BMI, BMR and Calories, Explained What BMI, BMR and TDEE actually mean, how they relate to each other, and how to use them together to set realistic, healthy goals — with calculators built in.
- The Complete Guide to Healthy Weight How BMI, body fat, BMR and calories fit together — a practical, no-fads framework for reaching and maintaining a healthy weight, backed by the numbers.
- What's a Healthy Weight for Your Height? Ideal-weight formulas, what they really tell you, and why a healthy weight is a range — not a single number on the scale.
- Body Fat Percentage: What's Healthy? Why body fat percentage beats the scale, what a healthy range looks like for men and women, how to measure it at home, and how to lower it sustainably.
- How Much Protein Do You Really Need? Daily protein targets for everyone from desk workers to lifters, why protein matters, and how to hit your number with everyday foods.