HelloCalcSabaiTH

Health Calculator (All-in-One)

Enter sex, age, height and weight once to get BMI, BMR, TDEE calories, body fat %, waist-to-height, ideal weight, daily water and protein, and heart rate zones. Choose standard formulas.

Rough estimates for adults, not a medical diagnosis. Talk to a doctor or dietitian before changing your diet or exercise.

Sex
yrs
cm
kg
More details (optional) — for more accurate results
cm
cm
cm
%
bpm

BMI (Body Mass Index)

–
Weight for a normal BMI
–

BMR (resting metabolism)

–kcal/day

TDEE (daily calories)

BMR from the chosen formula × activity level ()

–kcal/day (maintain weight)
Goalkcal/day

Body fat %

–
Fat mass
–
Lean mass
–

Waist-to-height ratio

–
Waist should not exceed
–

Add your waist (measured at the navel) under More details to see the ratio. The Thai guideline is a waist no more than half your height.

Ideal weight

–kg

Daily water

–litres/day
From body weight ()
–
Extra for activity
–
Glasses of 250 ml
–

Includes water from food and other drinks. Drink more in hot weather or when sweating. People with kidney or heart conditions should ask a doctor.

Daily protein

–g/day
For your activity level
–
Per meal (3 meals)
–

Examples: 1 egg ≈ 6 g · 100 g chicken breast ≈ 31 g · 1 glass of milk ≈ 8 g · 100 g firm tofu ≈ 8–15 g

Max heart rate

–bpm

    How it works

    1. Enter sex, age, height and weight, and choose your activity level.
    2. See all 9 results in the summary. Tap any of them for details and to change the formula.
    3. If you have a tape measure, add your waist and neck under More details for a more accurate body fat %.

    Formula

    BMI = weight ÷ height (m)² — details

    BMR Mifflin-St Jeor = 10W + 6.25H − 5A + 5 (men) / − 161 (women) — all formulas

    TDEE = BMR × activity factor 1.2–1.9 — details

    Body fat % US Navy / RFM / Deurenberg — all formulas

    Ideal weight Devine / Robinson / Miller — all formulas

    Waist-to-height = waist ÷ height, ideally under 0.5 (waist no more than half your height)

    Water per day = weight × 33 ml + 350–1,000 ml extra for activity

    Protein per day = weight × 0.8–2.2 g depending on activity

    Max heart rate Tanaka = 208 − 0.7 × age — heart rate zones

    FAQ

    What do I need to enter?

    Sex, age, height and weight are enough for every result. The fields under More details (waist, neck, hips, body fat %, resting heart rate) are optional but make body fat, BMR and heart rate zones more accurate.

    What does each number mean?

    BMI shows whether your weight suits your height. BMR is the energy your body uses at rest. TDEE is the energy you use in a whole day including activity, used to plan how much to eat. Body fat % is the share of your body that is fat, and heart rate zones set how hard to exercise.

    Why are there several formulas?

    Each measure has several standard formulas from different studies. The default is the one generally considered most accurate for most people. You can change the formula in each section and compare all of them in a table.

    Is my data stored?

    No. Everything is calculated on your device and nothing is sent anywhere. Your values only live in the page link, which you can share or bookmark.

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