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Smart Fitness Tools

Calculate BMI, BMR, and daily calorie needs for your fitness journey

BMI Calculator

Calculate your Body Mass Index (BMI) to assess if you're at a healthy weight.
BMI is a simple measure using your height and weight to determine if you're in a healthy range.

BMI Categories:
  • Underweight: Less than 18.5
  • Normal weight: 18.5 to 24.9
  • Overweight: 25 to 29.9
  • Obese: 30 or greater
Note: BMI is a general guide and doesn't account for factors like muscle mass, age, or ethnicity.

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) - the calories your body burns at rest.
Uses the Mifflin-St Jeor equation, which is considered the most accurate for most people.

What affects your BMR:
  • Age: BMR typically decreases with age
  • Gender: Men generally have higher BMR than women
  • Muscle mass: More muscle means higher BMR
  • Genetics and body composition
Use this BMR value in the TDEE calculator to determine your total daily calorie needs.

Calorie Needs (TDEE)

Calculate your Total Daily Energy Expenditure (TDEE) - total calories burned per day.
TDEE combines your BMR with your activity level to estimate daily calorie needs.

Activity Levels Explained:
  • Sedentary: Office job, little to no exercise
  • Light: Light exercise/sports 1-3 days/week
  • Moderate: Moderate exercise/sports 3-5 days/week
  • Active: Hard exercise/sports 6-7 days/week
  • Very Active: Hard daily exercise/sports & physical job
For weight loss, consume 500 calories less than TDEE. For weight gain, add 500 calories to TDEE.