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
Capture accurate measurements and choose the calculator tab that matches your client goal.
- Select a calculator
Pick BMI, BMR, TDEE, Macro planner, Heart rate, or Ideal weight depending on the question.
- Enter measurements
Add height, weight, age, and gender. Switch between metric and imperial units when needed.
- Adjust activity and goals
Choose an activity level and nutrition goal to tailor energy expenditure and macros.
- Share or save
Copy the summary to coaching notes, or export for clients after each session.
Case study: Nutrition plan refresh
A coach prepares a six-week recomposition plan for a moderately active client.
- Client profile
- Female, 31, 168 cm, 68 kg
- Training
- 3 moderate workouts each week
- Baseline metrics
BMI identifies the current weight category, and BMR returns about 1,420 kcal per day.
- Energy target
TDEE at the chosen activity level is around 2,200 kcal. A 20% deficit sets calories near 1,760.
- Macro plan
Macro planner allocates 130 g protein, 60 g fat, and 190 g carbs for the deficit phase.
Coaching takeaway
The coach exports the summary and schedules a follow-up to reassess BMR after four weeks.
Health calculator FAQs
Is this medical advice?
No. The calculators provide estimates based on standard equations. Always consult licensed professionals for medical decisions.
How often should I recalculate TDEE?
Update weekly during weight changes or whenever training volume shifts significantly.
Can athletes rely on these numbers?
Use them as a baseline. Endurance and strength athletes may still need laboratory testing or sport-specific protocols.
Further reading
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