🏥 Health Calculators
22 instant calculators for fitness, nutrition, and wellness.
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About BMI
Body Mass Index (BMI) is calculated by dividing your weight in kilograms by the square of your height in metres. It gives a quick snapshot of whether your weight is in a healthy range for your height.
For most Indian adults, a BMI between 18.5 and 22.9 is considered healthy — slightly lower than Western ranges, as research shows Indians tend to carry more body fat at lower BMI values. BMI is a screening tool, not a diagnosis — always consult a doctor for a full assessment.
Calories needed to maintain your current weight at your activity level.
About TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity. It is the most important number for managing your weight.
To lose weight, eat slightly below your TDEE. To gain muscle, eat slightly above it. For maintenance, match it. Most adults find their TDEE falls between 1,600 and 3,000 calories depending on body size and activity level.
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About protein intake
Protein is essential for building and repairing muscle, supporting immune function, and keeping you full between meals. Your ideal daily intake depends on your body weight, activity level, and fitness goals.
Sedentary adults need roughly 0.8g per kg of body weight. Active individuals and those building muscle benefit from 1.6–2.2g per kg. Spreading protein across 3–4 meals throughout the day improves absorption and muscle protein synthesis.
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Target heart rate zones for training:
Best times to wake up (completing full sleep cycles):
Ideal weight range using four established formulas:
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Estimated lean body mass (Boer formula):
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Estimated 1RM (Brzycki formula). Training percentages:
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For informational purposes only. Consult your doctor for medical advice.
Average across all four formulas. Individual formula results:
These formulas estimate the weight associated with lowest health risk for a given height. Each uses slightly different coefficients developed in clinical studies. The average gives a balanced benchmark, but healthy weight ranges vary by individual.
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Pace is the time to cover 1 km. A lower pace means you're running faster. For reference: elite marathon runners pace around 3:00 min/km; recreational runners typically range 5:00–7:00 min/km.
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Intermittent fasting restricts your eating to a set window, letting insulin levels drop during the fasting period. The 16:8 method is the most common starting point. Drink water, black coffee, or plain tea during fasting hours.
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Carbohydrate needs vary by goal and metabolic type. Keto restricts carbs to induce ketosis; low-carb moderates glycogen stores; high-carb fuels endurance and muscle recovery. Adjust based on how you feel and perform.
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Vitamin D synthesis depends on UV-B radiation, which varies by latitude, season, and time of day. Darker skin requires more sun exposure to produce equivalent D3. Most Indians are deficient — aim for mid-day sun on arms and legs. Always avoid sunburn. Consult a doctor for supplementation doses.
BMI Calculator
Calorie Calculator
(TDEE)
Protein
Calculator
Water Intake
Macro
Calculator
Body Fat %
Heart Rate
Zones
Sleep Cycle
Ideal Weight
Calories
Burned
Lean Body
Mass
Waist-to-Hip
Ratio
VO2 Max
Estimator
One Rep Max
(1RM)
Cholesterol
Ratio
Ideal Body
Weight
Running Pace
Intermittent
Fasting
Carb Intake
Vitamin D
(India)