Master Your
Metrics.
Take the guesswork out of your fitness journey. Use our free advanced calculators to find your exact caloric needs, ideal weight, and daily hydration targets.
Calorie Calculator (TDEE)
Calculate your Total Daily Energy Expenditure to find out exactly how many calories you need to consume to lose, maintain, or gain weight.
The Science Behind It
We use the globally accepted revised Harris-Benedict Equation. It first calculates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and then multiplies it by your activity level to find your true maintenance calories.
BMR = 88.36 + (13.4 × kg) + (4.8 × cm) - (5.7 × age)
Maintenance Calories
0 kcal
To lose weight safely, subtract 500 kcal from this number.
Water Intake Target
Hydration is critical for fat loss and muscle recovery. Find out your precise daily water target based on your body mass and workout intensity.
The Science Behind It
This tool uses the standard clinical baseline of 33 ml per kilogram of body weight. Additionally, it accurately compensates for active sweat loss by adding roughly 12 ml for every minute of exercise performed.
Water (ml) = (Weight × 33) + (Workout Minutes × 12)
Daily Target
0 Liters
Based on your weight and sweat loss.
BMI Calculator
The Body Mass Index (BMI) is a standard medical metric used to evaluate if your weight is in a healthy proportion to your height.
The Science Behind It
Based on the World Health Organization (WHO) standards, BMI is calculated by dividing your weight in kilograms by the square of your height in meters. It provides a highly reliable baseline for population health screening.
BMI = kg / m²
Your BMI Score
0
Healthy Weight
Ideal Weight Range
Discover your ultimate target weight. We use globally recognized clinical formulas to determine the healthiest weight range for your frame and gender.
The Science Behind It
This tool implements the Devine Formula (1974), widely used in medical settings to determine Ideal Body Weight (IBW). It calculates a strict baseline and gives you a healthy ±10% variation range to aim for.
IBW (Men) = 50kg + 2.3kg per inch over 5ft
Ideal Target
0 kg
Based on the Devine Formula.