Track your wellness with BMI, calorie, hydration, and heart rate tools
Who is this for?
Fitness enthusiasts tracking body composition, individuals starting a weight management journey, athletes optimizing training zones, and anyone wanting to understand their daily nutritional needs.
⚖️BMI CalculatorPopular
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BMI Results
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Your BMI
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Category
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Ideal Weight Range
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Health Risk
BMI Categories
Underweight: <18.5 | Normal: 18.5-24.9 | Overweight: 25-29.9 | Obese: 30+. Note: BMI doesn't account for muscle mass. Athletes may have high BMI but low body fat.
🍴Daily Calorie Needs (TDEE)
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Daily Calorie Needs
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BMR (base)
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TDEE
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Target Calories
Macro Split Suggestion
For maintenance: 40% Carbs, 30% Protein, 30% Fat. For weight loss: 35% Carbs, 40% Protein, 25% Fat. For muscle gain: 45% Carbs, 30% Protein, 25% Fat.
💧Water Intake Calculator
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Daily Water Intake
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Total (ml)
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Liters
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Glasses (250ml)
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Bottles (500ml)
Hydration Tips
Drink a glass of water first thing in the morning. Carry a bottle everywhere. Set hourly reminders. Eat water-rich foods (cucumber, watermelon). Urine should be pale yellow.
❤️Heart Rate Zone Calculator
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Training Zones (Karvonen Method)
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Max Heart Rate
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Zone 1 (Warm-up)
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Zone 2 (Fat Burn)
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Zone 3 (Cardio)
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Zone 4 (Peak)
Zone Guide
Zone 1 (50-60%): Warm-up/recovery. Zone 2 (60-70%): Fat burning, endurance. Zone 3 (70-80%): Aerobic fitness. Zone 4 (80-90%): Anaerobic, speed. Zone 5 (90-100%): Max effort, sprints.
💪Body Fat Percentage Estimator
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Uses the U.S. Navy method for estimation. Measure at the widest point.