Health

Health and fitness calculator

Daily calories, calorie burn, BMI, heart rate, pace and hydration. Every calculation starts from a published formula (Mifflin-St Jeor, MET, Tanaka) and shows its assumptions; results are informative estimates, not a diagnosis.

6 functionsHealth and Fitness

6 functions

Basal metabolism

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Maintenance

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To lose weight

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Fill in the fields and the result appears as you type.

Daily calories

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Weight (kg)kgkg

Height (cm)cmcm

Age

Sex

Activity level

Result

Fill in the fields and the result appears as you type.

Daily calories

Function guide

What it does: Estimates resting energy expenditure (the calories the body spends at rest) and the daily energy need for the activity level you select.
What it is for: For planning meals, understanding why the same diet works differently for two people and keeping a reference number to compare with a food diary.
When to use it: Use it as a starting point, never as a prescription. It is an estimate for a healthy adult: pregnancy, illness, medication, thyroid conditions and high-level sport change the number well beyond this formula.
What to fill in: Weight in kilograms, height in centimetres, age in years, sex (the formula has two versions) and the activity level closest to your week: sedentary, light, moderate, active or athlete.
Formula: Resting expenditure uses Mifflin–St Jeor: 10 × weight + 6.25 × height − 5 × age, plus 5 for male and minus 161 for female. Daily need = resting × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 athlete). The cut figure subtracts 500 kcal and the gain figure adds 300 kcal.
What each result means: Four numbers: resting expenditure, daily maintenance, the cut reference (−500 kcal) and the gain reference (+300 kcal). The cut and gain figures are arithmetic references, not a recommendation of how much to eat.
Worked example: 70 kg, 175 cm, 30 years, male, light activity: resting expenditure is 1648.75 kcal and maintenance is 2267.03 kcal (1648.75 × 1.375); the cut reference is 1767.03 and the gain reference 2567.03.

Estimates for information, calculated with published formulas. They are not a diagnosis, a prescription or a promise of clinical accuracy.

Each calculation's assumptions are in the function guide — no constant stays hidden.

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