BMI
Body mass index from weight and height, using the WHO bands for adults.
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Body and training
Composition, calories, pace, heart rate, sleep and a pregnancy due date.
Body fat
The US Navy circumference method. A tape-measure estimate, not a DEXA scan.
Open a calculatorCalories
Basal metabolic rate from Mifflin–St Jeor, then a TDEE estimate from activity.
Open a calculatorIdeal weight
Devine ideal body weight from sex and height. A reference, not a goal you must hit.
Open a calculatorDaily water
A litres-per-day estimate from body weight and activity minutes.
Open a calculatorMacros
Split a daily calorie target into grams of protein, carbohydrate and fat.
Open a calculatorWaist-to-hip ratio
Waist divided by hip, a tape measure, not a DEXA scan.
Open a calculatorWeight change
Weeks to a target weight from a daily surplus or deficit, at 7700 kcal per kilogram.
Open a calculatorSteps to distance
Kilometres and a calorie sketch from steps, height and weight.
Open a calculatorRunning pace
From distance and finish time: pace per kilometre and average speed.
Open a calculatorRace predictor
An estimate for 5 km, 10 km, the half marathon and the marathon from a distance you have already raced.
Open a calculatorOne-rep max
Estimate a one-rep max from a set you already lifted, using Epley.
Open a calculatorHeart-rate zones
Karvonen zones from age and resting heart rate. Max HR is 220 minus age.
Open a calculatorVO2 max (Cooper)
A VO2 max sketch from the metres you cover in twelve minutes.
Open a calculatorSleep cycles
A wake time or bedtime from 90-minute cycles plus the minutes you need to fall asleep.
Open a calculatorSleep debt
Hours short of the sleep you wanted, over a run of nights.
Open a calculatorCaffeine left
How much of a dose is still in you after a number of hours.
Open a calculatorFasting window
Hours fasted and the eating window from two clock hours.
Open a calculatorFFMI
Lean mass from body-fat percent, then FFMI from height.
Open a calculatorProtein target
Daily protein from kilograms and grams per kilogram.
Open a calculatorMax heart rate
Two textbook HRmax sketches from age.
Open a calculatorBody surface area
Mosteller surface area from height and weight.
Open a calculatorOvulation window
A fertile window and a due-date sketch from the last period and cycle length.
Open a calculatorPregnancy
Due date, gestational age and a fertile window from the last period and cycle length.
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