GymRoom

HEALTH CALCULATOR

Find out your BMI, basal metabolic rate, and optimal training heart-rate zones. Just enter your basic info and get everything important in one place.

Enter your details

30 years
175 cm
75 kg

Your results

BMI
24.5
kg/m²
Normal weight
Basal Metabolic Rate (BMR)
1699
kcal / day
at complete rest
Total Daily Energy (TDEE)
2336
kcal / day
at your activity level
Target intake for weight loss
1836
kcal / day
−500 kcal deficit
Maximum heart rate
190
bpm
220 − age
Fat burning zone
114–133
bpm
60–70 % HRmax
Cardio zone
133–162
bpm
70–85 % HRmax
Ideal weight (Devine)
71
kg
approximate

What to track and how often

Daily

  • •Weight (morning, fasted — track the weekly average)
  • •Steps / physical activity
  • •Sleep (duration + quality)

Weekly

  • •Average weight over 7 days
  • •Waist circumference (the most important metric)
  • •Total calorie intake

Monthly

  • •Body fat % (bioimpedance / calipers)
  • •Hip, arm, and thigh circumference
  • •Progress photos

Every 3–6 months

  • •Fasting glucose (3.9–5.6 mmol/l)
  • •Cholesterol (HDL/LDL/triglycerides)
  • •Blood pressure (target: below 120/80 mmHg)

Results are approximate and provided for educational purposes only. They do not replace consultation with a doctor or certified trainer.