How to Use the Fitness and Health Calculator

The Fitness and Health Calculator is a web-based tool that helps individuals estimate their Body Mass Index (BMI), Basal Metabolic Rate (BMR), and daily caloric needs based on age, gender, height, weight, and activity level.

Whether you’re setting fitness goals, starting a new diet, or monitoring your health, this calculator gives quick, personalized estimates to guide your fitness journey.

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Step-by-Step Instructions

Step 1: Enter Your Age

Input your current age in years. This is important for accurate BMR calculations.

Step 2: Select Your Gender

Choose between Male or Female, as calorie needs and BMR formulas differ based on gender.

Step 3: Enter Your Height

Enter your height in centimeters (cm). For example, 175 cm.

Step 4: Enter Your Weight

Input your current weight in kilograms (kg). If you only know pounds, divide your weight by 2.205 to convert it.

Step 5: Choose Your Activity Level

Select your lifestyle from the dropdown:

• Sedentary: No or little exercise
• Lightly Active: Light exercise 1–3 times/week
• Moderately Active: Moderate exercise 3–5 times/week
• Very Active: Hard exercise 6–7 times/week
• Extra Active: Physically intense job or athlete

Step 6: Click “Calculate.”

After filling out all fields, click the green “Calculate” button.

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Understanding the Results

• BMI (Body Mass Index): A number that estimates body fat from height and weight.
  • Under 18.5 = Underweight
  • 18.5 – 24.9 = Normal
  • 25 – 29.9 = Overweight
  • 30+ = Obese
• BMR (Basal Metabolic Rate): Calories your body burns at rest.
• Daily Caloric Needs: Estimated calories to maintain your weight based on your activity level.

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FAQ: Fitness and Health Calculator

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic bodily functions like breathing and digestion.

What is BMI?

BMI (Body Mass Index) measures your weight relative to your height to categorize underweight, normal, overweight, or obese.

Can I use this calculator for weight loss?

Yes! Compare your daily caloric needs with your actual intake. To lose weight, consume fewer calories than you burn.

Is this accurate for athletes or muscular individuals?

No. BMI doesn’t account for muscle mass, so athletic or muscular individuals may get misleading BMI values.

Does this include body fat percentage?

No, but it’s possible to add that. Let me know if you’d like a version with body fat calculations too!