Your Personal Fitness Metrics

Enter your details below to calculate your **Body Mass Index (BMI)**, **Basal Metabolic Rate (BMR)**, **Total Daily Energy Expenditure (TDEE)**, and **Target Heart Rate Zones**.

Note: BMI has limitations. Consult a healthcare professional for personalized health assessments.

1. Basic Information

e.g., 175 for 5'9"
e.g., 70 for 154 lbs

2. Activity Level for TDEE

Choose the option that best describes your typical daily activity.

Your Fitness Results

Body Mass Index (BMI)

Your BMI: --
BMI Category: --

Basal Metabolic Rate (BMR)

Calories Burned at Rest (BMR): -- calories/day
(Using Mifflin-St Jeor Equation)

Total Daily Energy Expenditure (TDEE)

Estimated Daily Calorie Burn (TDEE): -- calories/day
(Based on BMR and activity level)

Target Heart Rate Zones (for Exercise)

Maximum Heart Rate (MHR): -- bpm
Moderate Activity Zone (50-70% MHR): -- bpm
Vigorous Activity Zone (70-85% MHR): -- bpm
(Using 220 - Age for MHR approximation)

What these numbers mean:

  • **BMI:** A quick check for healthy weight. Not perfect for muscular individuals.
  • **BMR:** Calories your body needs just to function at rest.
  • **TDEE:** Total calories needed to maintain current weight. Eat less to lose, more to gain.
  • **Target Heart Rate:** Helps you exercise at the right intensity for your goals (e.g., fat burning, cardiovascular health).
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