Height & Weight Spec

Height

ft

in

Weight lbs

Body Mass Index (BMI)

23.0 Normal

15 (Under) 18.5 25.0 (Normal) 30.0 40 (Obese)

Healthy Weight boundaries

Calculating standard healthy boundaries for your height...

BMR & Expenditure Inputs

Age (Years)

Gender

Height

Weight (lbs)

Activity

Basal Metabolic Rate (BMR)

1,680 kcal

Energy burned at absolute rest.

Active Expenditure (TDEE)

2,310 kcal

Maintenance target calories.

Target Calories per Fitness Goal

Mild Loss (-0.5lb)

2,060 kcal

Loss (-1lb)

1,810 kcal

Extreme (-2lb)

1,310 kcal

Bulk (+1lb)

2,810 kcal

Body Mass Parameters

Gender

Height

Current Weight (lbs)

Ideal Weight Formula Comparison

Robinson

160 lbs

Miller

162 lbs

Devine

158 lbs

Hamwi

165 lbs

Lean Body Mass (LBM) & Fat Composition

Lean Body Mass

128.0 lbs

(80%)

Body Fat Mass

32.0 lbs

(20%)

Macronutrient Configurator

Daily Calorie Target

Macro Ratio Split

Carbohydrates 40%

Protein 30%

Fats 30%

2,000 total kcal

Daily Nutritional Weight Splits

Carbs (4 kcal/g)

200g (800 kcal)

Protein (4 kcal/g)

150g (600 kcal)

Fat (9 kcal/g)

67g (600 kcal)

Running Pacing Calculations

Solve for Pace, Duration, or target Distance.

Solve For

Distance

Time (HH:MM:SS)

: :

Pace (MM:SS)

: /mi

Calculated Resulting Metric

Pace: 8 minutes and 4 seconds per mile

Target Heart Rate Zones (Karvonen Scale)

Compute zones based on Heart Rate Reserve (HRR).

Age (Years)

Resting Heart Rate (RHR)

Zone	Intensity	BPM Target Range

Health & fitness calculators.

Height & Weight Spec

Healthy Weight boundaries

BMR & Expenditure Inputs

Target Calories per Fitness Goal

Body Mass Parameters

Ideal Weight Formula Comparison

Lean Body Mass (LBM) & Fat Composition

Macronutrient Configurator

Daily Nutritional Weight Splits

Running Pacing Calculations

Target Heart Rate Zones (Karvonen Scale)

Formula & Code Inspector