BMI calculator
Understand how your weight compares to standard BMI ranges.
BMI
24.2
Category
Normal weight
WHO range
18.5 – 24.9
Health & Fitness
Health Calculators
Track BMI, estimate basal metabolic rate, and map calorie deficits for weight goals. Toggle between metric and imperial systems instantly.
Unit system
BMR & macros
Estimate basal metabolic rate and maintenance calories based on activity.
BMR
1452 kcal
Maintenance
2250 kcal
Protein target
169 g
Suggested macro split
Approx. 169g protein, 225g carbs, 75g fat per day
Calorie deficit planner
Project daily calories required to reach your goal safely.
Weekly change
0.58 kg
Daily deficit
642 kcal
Target calories
1686 kcal
| Week | Target weight (kg) |
|---|---|
| Week 1 | 74.4 kg |
| Week 2 | 73.8 kg |
| Week 3 | 73.3 kg |
| Week 4 | 72.7 kg |
| Week 5 | 72.1 kg |
| Week 6 | 71.5 kg |
| Week 7 | 70.9 kg |
| Week 8 | 70.3 kg |
| Week 9 | 69.8 kg |
| Week 10 | 69.2 kg |
| Week 11 | 68.6 kg |
| Week 12 | 68.0 kg |
How to Use the Health Calculators Hub
This comprehensive guide walks you through using our free online tools for wellness tracking. Whether you're calculating body metrics, planning nutrition, or managing chronic conditions, follow these steps for accurate, evidence-based results.
- Select Your Calculator Category
Browse categories like body composition, metabolic tools, or cardiovascular performance. For example, if you're wondering how to calculate BMI online for free, navigate to the Body Composition section and select the BMI calculator. Input your height, weight, age, and sex to receive instant results with evidence-based health risk assessments.
- Enter Personal Details Accurately
Provide all required inputs such as activity level, dietary goals, or medical history. When using the best BMR calculator for weight loss, enter your basal metabolic rate factors including age, gender, height, and weight. The system calculates your daily calorie baseline and suggests personalized deficit targets for sustainable weight management.
- Customize for Specific Health Needs
Adjust parameters for allergies, fitness goals, or medical conditions. Try our body fat percentage estimator tool by inputting waist, hip, and neck measurements alongside standard metrics. This multi-point assessment provides more accurate body composition analysis than BMI alone, with age and gender-specific healthy ranges.
- Review Results with Evidence Citations
Get comprehensive outputs including numerical results, clinical interpretations, and research-backed explanations. For nutrition planning, integrate the daily calorie needs calculator app to track your Total Daily Energy Expenditure (TDEE). The dashboard visualizes macro breakdowns, meal timing suggestions, and progress tracking with links to supporting studies.
- Save, Track, and Optimize Progress
Log into your personalized dashboard to save favorite calculators, view historical data, and set assessment reminders. For cardio training, apply the target heart rate zone calculator exercise tool to determine your optimal training zones. Sync with wearables like Apple Health or Garmin to auto-populate resting heart rate and track real-time zone adherence during workouts.
Case Studies: Real-World Applications
These detailed examples demonstrate how diverse users leverage our Health Calculators Hub for measurable health outcomes.
Marathon Training Optimization
Profile
Alex, a 35-year-old amateur runner preparing for their first marathon.
Challenge
Needed to balance training intensity with recovery while optimizing aerobic capacity.
Solution
Alex started with body composition assessments, then utilized our VO2 max estimator for runners by inputting recent 5K race times and lactate threshold data. The calculator estimated aerobic capacity at 48 ml/kg/min, revealing room for improvement.
Implementation
Combined VO2 max insights with the target heart rate calculator to establish five training zones. Integrated the daily calorie calculator to fuel 40-mile training weeks without under-eating.
Results
After 16 weeks, Alex improved pace by 15% (from 9:30 to 8:05 min/mile), reduced injury risk through proper heart rate zone adherence, and successfully completed the marathon with a negative split finish.
Weight Management for Busy Professionals
Profile
Sarah, a 42-year-old working mother balancing career and family health.
Challenge
Previous diets failed due to unsustainable restrictions and lack of personalized guidance.
Solution
Sarah tracked progress using our macro nutrient ratio calculator keto diet tool alongside the BMR calculator. She input her sedentary office job activity level and 10-pound weight loss goal. The system recommended a 15% caloric deficit with 70% fat, 25% protein, and 5% carb macro split for ketogenic approach.
Implementation
Used the dashboard's meal planning feature to generate keto-friendly recipes hitting macro targets. Paired with the hydration needs calculator based on activity to ensure adequate water intake (adjusted for her 3x weekly gym sessions).
Results
Achieved 12 pounds of fat loss over 10 weeks while preserving lean muscle mass. Reported improved energy levels, better sleep quality, and sustainable eating habits without extreme hunger or deprivation.
Type 2 Diabetes Management Journey
Profile
John, a 58-year-old recently diagnosed with Type 2 diabetes seeking better glucose control.
Challenge
Struggled with insulin timing and dosage calculations despite physician guidance.
Solution
Under doctor supervision, John used our insulin dosage calculator for type 2 diabetes with clinician-provided parameters including insulin-to-carb ratios and correction factors. Input meal carb counts and pre-meal glucose readings for precise bolus calculations.
Implementation
Combined insulin calculator with the hydration needs calculator based on activity to optimize daily water intake (3.2 liters adjusted for exercise and climate). Tracked all inputs in the dashboard for review at quarterly endocrinologist appointments.
Results
Stabilized HbA1c from 8.2% to 6.4% over six months. Reduced hypoglycemic episodes by 70% through accurate dosing. Doctor visits decreased from monthly to quarterly due to improved self-management and comprehensive tracking logs.
Mental Wellness Recovery After Burnout
Profile
Morgan, a 29-year-old software engineer experiencing severe workplace burnout.
Challenge
Chronic stress, poor sleep quality, and difficulty tracking recovery progress.
Solution
Morgan started with our sleep debt tracker online free tool, logging nightly sleep duration and quality ratings for two weeks. Discovered a cumulative 18-hour sleep deficit affecting cognitive function and mood.
Implementation
Integrated the stress level index calculator tool to identify peak stress triggers (deadline weeks, client meetings). Used data to negotiate flexible work arrangements. Added the mindfulness timer for daily 15-minute meditation sessions.
Results
Over three months, reduced sleep debt to zero with consistent 7.5-hour nights. Stress index scores dropped 42% (from 8.1 to 4.7 out of 10). Reported significant improvements in focus, mood stability, and work-life satisfaction. Quarterly burnout check-ins confirmed sustained recovery.
Kidney Health Monitoring for Chronic Conditions
Profile
Patricia, a 67-year-old with Stage 3 chronic kidney disease requiring regular monitoring.
Challenge
Needed accessible tools to track renal function between quarterly nephrology appointments.
Solution
Patricia's care team recommended using our creatinine clearance calculator kidney function tool with lab results from routine blood tests. Input serum creatinine levels, age, weight, and gender for Cockcroft-Gault estimates.
Implementation
Paired with the eGFR estimator for adults using the CKD-EPI equation for dual-method validation. Dashboard tracked trends over 18 months, flagging concerning drops that prompted earlier medical consultations.
Results
Early detection of declining kidney function (eGFR dropped from 52 to 44 ml/min) allowed timely medication adjustments. Avoided emergency interventions through proactive monitoring. Nephrologist praised detailed tracking logs that informed treatment decisions, improving outcomes and patient engagement.
Further reading
- WHO BMI classification
- Mifflin St Jeor energy equation
- ACSM heart rate zones