Which BMR equation is used?

The Mifflin-St Jeor equation, the most accurate general-purpose formula for adults. It is multiplied by your activity level to get maintenance calories (TDEE).

How accurate is the body fat estimate?

The US Navy circumference method is typically within ±3% for most adults when tape measurements are taken at the described points.

What do the calorie targets mean?

Maintenance keeps your weight steady. About 500 kcal below maintenance loses roughly 0.5 kg per week; about 300 kcal above supports lean muscle gain.

Is this medical advice?

No - these are screening estimates for healthy adults. For medical decisions, pregnancy, or eating conditions, consult a healthcare professional.

Health & Fitness Calculator - BMI, BMR, Body Fat & Heart Rate Zones

Four health tools in one: BMI with healthy range, Mifflin-St Jeor BMR and calorie targets, US Navy body fat, and heart-rate zones with hydration.

Inputs

Results

Enter your values - results update instantly.

How This Was Calculated

Assumptions

Recent Calculations

Your Whole Health Dashboard

AiLoveKit's health and fitness calculator answers the four questions every fitness plan starts with: where does my BMI sit, how many calories do I burn, what is my body fat, and which heart-rate zone should I train in.

Science-Based, Instantly Interactive

BMI - category plus the healthy weight range for your height.
Calories - BMR, maintenance, cut and bulk targets from Mifflin-St Jeor with five activity levels.
Body fat - US Navy tape method with sex-specific formulas and category bands.
Training - Tanaka max heart rate, five training zones, Karvonen target and daily hydration.

All four tools update as you type and every number shows its working. Tracking food costs too? The Cooking Calculator scales recipes to match your plan.