What is a healthy BMI?

A healthy BMI is between 18.5 and 24.9. Underweight is below 18.5, overweight is 25-29.9, and obese is 30+. However, BMI has limitations — it doesn't distinguish between muscle and fat mass. Athletic individuals may have a high BMI but low body fat. Always consider BMI alongside other metrics like body fat percentage and waist circumference.

What body fat percentage is healthy?

Healthy body fat ranges are 14-24% for men and 21-31% for women. Athletes typically range 6-13% (men) and 14-20% (women). Essential fat minimums are 2-5% for men and 10-13% for women. Body fat is a more useful health indicator than BMI for most people.

How do I calculate my one rep max?

The most common formula is the Epley formula: 1RM = Weight × (1 + Reps ÷ 30). For example, if you bench press 80kg for 6 reps, your estimated 1RM is 80 × (1 + 6/30) = 96kg. This is most accurate for 1-10 reps. Our calculator uses multiple formulas and averages them for better accuracy.

How many calories should I eat per day?

Daily calorie needs depend on your age, sex, weight, height, and activity level. Average adults need 2,000-2,500 calories for maintenance. To lose weight, create a 300-500 calorie deficit. To gain muscle, add 200-400 calories above maintenance. Our TDEE calculator gives you a personalised target.

Free Fitness Calculators — BMI, Body Fat, One Rep Max, TDEE

⚖️ BMI Calculator

Calculate your Body Mass Index — one of the most widely used screening tools for weight classification.

Height (cm)

Height (feet)

Height (inches)

Weight (kg)

Weight (lbs)

Age

Sex

✓ Your BMI Result

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BMI

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1618.525303540+

Healthy Weight Range

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Weight to Healthy BMI

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💡 How It Works

What It Does

Calculates your Body Mass Index — a simple ratio of weight to height squared — and classifies it according to WHO categories.

Limitations

BMI doesn't distinguish between muscle and fat. Athletes, bodybuilders, and very muscular people may get "overweight" results despite being healthy. Use alongside body fat % for a fuller picture.

WHO Categories

Underweight: <18.5 · Normal: 18.5–24.9 · Overweight: 25–29.9 · Obese Class I: 30–34.9 · Obese Class II: 35–39.9 · Obese Class III: 40+

Formula (metric):
BMI = Weight (kg) ÷ Height (m)²

📏 Body Fat % Calculator

Estimate your body fat percentage using the U.S. Navy circumference method — no callipers needed.

Sex

Height (cm)

Weight (kg)

Waist (cm — at navel)

Neck (cm)

✓ Your Body Fat Estimate

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% BF

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Fat Mass

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Lean Mass

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Body Composition

🟢 Lean mass🔴 Fat mass

💡 How It Works

Method

Uses the U.S. Navy circumference method, which estimates body fat from waist, neck, and height (plus hip for women). Accuracy is ±3–4% compared to DEXA scans.

Healthy Ranges

Men: Essential 2–5% · Athletic 6–13% · Fit 14–17% · Average 18–24% · High 25%+
Women: Essential 10–13% · Athletic 14–20% · Fit 21–24% · Average 25–31% · High 32%+

Pro Tip

Measure in the morning before eating. Use a flexible tape, keep it level, and don't pull tight. For waist, measure at the navel — not the narrowest point.

Navy formula (male):
BF% = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76

🏋️ One Rep Max Calculator

Estimate your 1RM from any set and get a full percentage-based training chart — without risking a maximal attempt.

Weight Lifted

Unit

Reps Completed

Formula

✓ Your Estimated One Rep Max

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Estimated 1RM

💡 How It Works

What It Does

Estimates the maximum weight you can lift for a single repetition based on a submaximal set — without the injury risk of actually attempting a true 1RM.

Formulas Available

Brzycki: Most accurate for 1–10 reps. Industry standard.
Epley: Popular in powerlifting. Slightly higher estimates.
Lander: Good middle ground between both.

Pro Tip

Use a set of 3–6 reps for the most accurate estimate. Sets above 10 reps become less reliable because fatigue and endurance factor in more than raw strength.

Brzycki formula:
1RM = Weight × (36 ÷ (37 − Reps))

Epley formula:
1RM = Weight × (1 + Reps ÷ 30)

🔥 TDEE / Calorie Calculator

Calculate your Total Daily Energy Expenditure and get calorie targets for cutting, maintaining, or bulking.

Sex

Age

Height (cm)

Weight (kg)

Activity Level

Goal

BMR Formula

✓ Your Energy Expenditure

BMR (Base Metabolism)

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TDEE (Total Daily)

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Goal Calories

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Weekly Change Est.

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BMR → TDEE → Goal

💡 How It Works

What It Does

Calculates your Basal Metabolic Rate (calories burned at rest), multiplies by activity level for Total Daily Energy Expenditure, then adjusts for your goal.

BMR Formulas

Mifflin-St Jeor: Most accurate for most people. Recommended by the American Dietetic Association.
Harris-Benedict (revised): Classic formula, slightly higher estimates.

Pro Tip

These are estimates. Start with your calculated target, track for 2 weeks, then adjust based on real results. A 500 kcal deficit ≈ 0.45 kg (1 lb) fat loss per week.

Mifflin-St Jeor:
♂ BMR = 10W + 6.25H − 5A + 5
♀ BMR = 10W + 6.25H − 5A − 161

TDEE = BMR × Activity Multiplier

Know Your Numbers,
Own Your Training

⚖️ BMI Calculator

💡 How It Works

📏 Body Fat % Calculator

💡 How It Works

🏋️ One Rep Max Calculator

💡 How It Works

🔥 TDEE / Calorie Calculator

💡 How It Works

Ready to Level Up Your Fitness?

Know Your Numbers,Own Your Training

⚖️ BMI Calculator

💡 How It Works

📏 Body Fat % Calculator

💡 How It Works

🏋️ One Rep Max Calculator

💡 How It Works

🔥 TDEE / Calorie Calculator

💡 How It Works

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Know Your Numbers,
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