Health Metrics Calculator
Compute your BMR, TDEE, body fat, and macro targets in one dashboard.
Body fat (optional, cm)
Use a soft tape. Measure at the navel (waist), below the Adam's apple (neck), and widest hip circumference (for women).
Metabolic snapshot
Basal Metabolic Rate
1,718 kcal/day
Maintenance calories
2,662 kcal/day
Body fat
14.9 %
Lean mass
63.9 kg
Activity factor applied: 1.55. Adjust weekly based on real workout intensity.
Calorie targets
Fat loss (≈ -500 kcal)
2,162 kcal/day
Maintenance
2,662 kcal/day
Muscle gain (≈ +300 kcal)
2,962 kcal/day
Macro blueprint
Based on your stats, aim for the following macronutrients on training days. Adjust carbs down slightly on rest days.
Protein
128 g
511 kcal
Fats
68 g
608 kcal
Carbs
386 g
1,544 kcal
Protein is set at ~2g/kg lean mass, fats at ~1g/kg body weight, and remaining calories go to carbohydrates.
Interpreting body fat%
- Essential fat: 10–13% for women, 2–5% for men. Below this is not sustainable.
- Athletes typically sit at 14–20% (women) or 6–13% (men).
- General fitness: 21–32% (women) or 14–24% (men). Above that, focus on a gentle calorie deficit until you hit this bracket.
Everything you need for nutrition planning
Enter your age, height, weight, and activity level to get an instant read on basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Add neck/waist/hip measurements for an optional body fat estimate and lean mass breakdown.
We translate those numbers into calorie targets for cutting, maintenance, and bulking plus suggested macro splits—so you can build a meal plan or hand clients a ready-to-use guide. Pair it with the BMI Calculator to track day-to-day weight changes, then update the metrics every few weeks to stay dialled in.
Quick measurement tips
- Measure first thing in the morning before training or food for consistent results.
- Wrap the tape snugly but not tight—especially around the waist and hip.
- Stick to the same tape and spot to track trendlines over time.
How to use the numbers
Maintenance calories are your neutral point. Eat ~500 kcal below for steady fat loss or ~300 kcal above to build muscle with minimal fat gain. Adjust macros (protein, fats, carbs) to suit dietary preferences while keeping total calories on target.
For athletes, revisit the calculator whenever training volume changes or every 4–6 weeks as body composition shifts.
Sample scenario
A 30-year-old, 75 kg moderately active male needs roughly 2,500 kcal/day to maintain weight, with macro suggestions of ~150g protein, 80g fat, and 310g carbs. Plugging in a 500 kcal deficit yields a sustainable fat-loss target of ~2,000 kcal/day.
Share the results with your nutrition coach or sync them to spreadsheets to build grocery lists, recipes, and training blocks.