Fitness
Fitness tools estimate body-size, energy and training figures from published equations such as Mifflin-St Jeor and the U.S. Navy tape method. They are planning estimates, not a diagnosis.
Each page names the formula and its limits. BMI bands are WHO adult labels from height and weight, not a body-fat measurement. BMR is a resting-energy estimate; TDEE multiplies it by an activity factor you choose.
Pace, heart-rate zones and one-rep max are training planning numbers. They do not replace a coach or a clinician.
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Guides
Body Metrics
BMI Calculator
Compute body mass index from height and weight using kg/m², with WHO adult categories.
Body Fat Calculator
Estimate body-fat percentage from the U.S. Navy circumference (tape) method.
Army Body Fat
Apply the U.S. Army AR 600-9 / DoD tape equations — the same circumference formulas as the Navy method.
Healthy Weight
Show the adult weight range that corresponds to WHO BMI 18.5–24.9 for a given height.
Ideal Weight
Estimate Devine (1974) ideal body weight from height and the male or female equation.
Lean Body Mass
Estimate lean body mass with the Boer (1984) equations from sex, height and weight.
Energy & Calories
BMR Calculator
Estimate basal metabolic rate with the Mifflin-St Jeor equation from sex, age, height and weight.
Calorie Calculator
Estimate total daily energy expenditure as Mifflin-St Jeor BMR times an activity factor.
Calories Burned
Estimate activity calories as MET × body weight (kg) × hours, using common Compendium-style MET values.
Training
Running & Pace
All fitness tools
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12 tools
BMI Calculator
Compute body mass index from height and weight using kg/m², with WHO adult categories.
Calorie Calculator
Estimate total daily energy expenditure as Mifflin-St Jeor BMR times an activity factor.
Body Fat Calculator
Estimate body-fat percentage from the U.S. Navy circumference (tape) method.
BMR Calculator
Estimate basal metabolic rate with the Mifflin-St Jeor equation from sex, age, height and weight.
Ideal Weight
Estimate Devine (1974) ideal body weight from height and the male or female equation.
Pace Calculator
Turn a distance and a finish time into minutes per kilometre or per mile.
Army Body Fat
Apply the U.S. Army AR 600-9 / DoD tape equations — the same circumference formulas as the Navy method.
Lean Body Mass
Estimate lean body mass with the Boer (1984) equations from sex, height and weight.
Healthy Weight
Show the adult weight range that corresponds to WHO BMI 18.5–24.9 for a given height.
Calories Burned
Estimate activity calories as MET × body weight (kg) × hours, using common Compendium-style MET values.
One Rep Max
Estimate a one-rep max from a submaximal set using Epley (primary) and Brzycki (check).
Target Heart Rate
Estimate HRmax with Tanaka (208 − 0.7×age) and five training zones, optionally using Karvonen if you enter resting HR.