A quick screening tool using height and weight. While useful for general assessment, it doesn't account for muscle mass, bone density, or fat distribution.

Underweight Below 18.5

Normal 18.5 - 24.9

Overweight 25 - 29.9

Obese 30+

Body Fat Percentage

A better indicator of health than weight alone. Healthy ranges vary by age and gender:

Men (fit) 14-17%

Men (healthy) 18-24%

Women (fit) 21-24%

Women (healthy) 25-31%

TDEE (Total Daily Energy)

The total calories your body burns daily, including:

BMR: Calories burned at rest (60-70%)
TEF: Digesting food (10%)
Activity: Exercise and movement (20-30%)

Eat below TDEE to lose weight, above to gain.

Macronutrients

Protein: 4 cal/gram. Builds muscle, keeps you full. Aim for 0.7-1g per lb of body weight.
Carbs: 4 cal/gram. Primary energy source. Quality matters—choose whole grains.
Fat: 9 cal/gram. Essential for hormones. Focus on healthy sources.

🎯 Calculators by Goal

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Weight Loss

Start with Calorie Calculator → set deficit of 500 cal/day → use Macro Calculator → track with BMI weekly.

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Build Muscle

Calculate TDEE → add 300-500 calories → high protein macros (1g/lb) → track body fat not just weight.

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Improve Fitness

Maintain calories at TDEE → balanced macros → adequate hydration → focus on performance metrics.

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General Health

Check BMI and body fat → ensure healthy ranges → calculate water needs → maintain balanced nutrition.

⚠️ Common Mistakes to Avoid

Trusting BMI Alone

BMI doesn't distinguish muscle from fat. A muscular person may show "overweight" while being very healthy. Use body fat percentage for a complete picture.

Extreme Calorie Deficits

Cutting too many calories slows metabolism, causes muscle loss, and is unsustainable. Aim for 500-750 cal deficit maximum for healthy, lasting weight loss.

Ignoring Protein

Whether losing or gaining weight, adequate protein (0.7-1g per lb) preserves muscle mass and keeps you full. Most people undereat protein.

Not Tracking Water

Dehydration affects energy, workout performance, and can be mistaken for hunger. Aim for half your body weight (lbs) in ounces daily.

📖 Key Terms

BMR (Basal Metabolic Rate)

Calories burned at complete rest—just to keep your body functioning.

TDEE (Total Daily Energy Expenditure)

BMR plus all daily activity. Your maintenance calories.

Caloric Deficit

Eating fewer calories than you burn. Required for weight loss.

Caloric Surplus

Eating more than you burn. Required for muscle gain.

Lean Body Mass

Everything in your body except fat—muscle, bones, organs, water.

Maintenance Calories

The exact amount to maintain your current weight. Same as TDEE.

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Start Your Journey

Begin with our BMI calculator to establish your baseline health metrics.

Calculate BMI