BMI Calculator
Calculate your Body Mass Index and understand your weight category
TDEE Calculator
Find your Total Daily Energy Expenditure using multiple formulas
Running Pace Converter
Convert pace, calculate time, or find distance
1RM Calculator
Estimate your one-rep max using proven formulas
Macro Calculator
Calculate your daily protein, carb, and fat requirements
Body Fat %
Estimate body fat percentage using Navy method
Plate Calculator
Find out which plates to load for your target weight
Request a Calculator
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BMI Calculator
Calculate your Body Mass Index with personalized thresholds
What is BMI?
Body Mass Index (BMI) is a simple ratio of your weight to your height squared (kg/m²). It's widely used as a quick screening tool to categorise weight status and identify potential health risks at a population level.
Important limitations: BMI doesn't measure body fat directly or account for muscle mass, bone density, age, or fat distribution. A muscular athlete may have a "high" BMI despite being very fit, while someone with low muscle mass might appear "normal" but carry excess fat. BMI is best used as a starting point, not a definitive health measure.
Why ethnicity matters: Research shows that South Asian and East Asian populations may have higher health risks at lower BMI values compared to general population thresholds.
Note for under 18: BMI interpretation for children and teens requires age and gender-specific percentiles. Please consult a pediatrician for accurate assessment.
Your BMI Result
BMI is a screening tool and doesn't measure body fat directly. Consult healthcare providers for personalized health assessment.
TDEE Calculator
Calculate your Total Daily Energy Expenditure
About the Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR). Published in 1990, it has become the gold standard used by dietitians, sports nutritionists, and healthcare professionals worldwide. The American Dietetic Association recommends it over older formulas like Harris-Benedict for modern populations.
Reference: Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." The American Journal of Clinical Nutrition, 1990; 51(2):241-247.
Moderate exercise 3-5 days/week. Jogging, swimming, gym sessions, or active hobbies. On your feet most of the day.
Your TDEE Result
calories/day
Goal-based Calories:
TDEE is an estimate based on the Mifflin-St Jeor equation. Individual needs may vary. Consult a healthcare provider for personalized advice.
1RM Calculator
Estimate your one-rep max from a recent lift
How 1RM Is Calculated
Your one-rep max (1RM) is the maximum weight you can lift for a single repetition. This calculator uses two proven formulas - Epley and Brzycki - and averages them for accuracy. Both formulas work best with lifts of 1-10 reps. Simply enter a weight you recently lifted and how many reps you completed, and we'll estimate your true 1RM. This helps you plan training percentages without the risk of actually attempting a max lift.
Your 1RM Estimates
Training Percentages:
Macro Calculator
Calculate your daily macronutrient needs
How Macros Are Calculated
Macronutrients (protein, carbohydrates, and fats) provide the calories your body needs. This calculator divides your daily calories into optimal ratios based on your goal. Protein builds and repairs muscle (4 cal/g), carbs fuel activity (4 cal/g), and fats support hormones and nutrient absorption (9 cal/g). The ratios adjust based on whether you're maintaining health, building muscle, losing fat, or optimising athletic performance.
Your Daily Macros
Body Fat % Calculator
Estimate body fat percentage using the U.S. Navy method
About the Navy Method
The U.S. Navy method estimates body fat using simple body measurements. It was developed by the U.S. Navy as a practical way to assess body composition without expensive equipment. The formula uses your height, waist, and neck measurements (plus hip for women) to calculate an accurate estimate of body fat percentage. While not as precise as methods like DEXA scans, it provides a reliable estimate that's widely used by military, fitness professionals, and health practitioners.
Your Body Fat Result
Plate Calculator
Find out which plates to load for your target weight
Plate Loading
Running Pace Converter
Convert pace, calculate time, or find distance
Pace
min/km ↔ min/mile
Time
from pace & distance
Distance
from pace & time