AtlasCalc❤️ Health & Fitness
BMI, BMR, calories, heart rate, 1RM, pace.
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health
Body Mass Index from weight and height (metric or imperial).
BMI = weight(kg) / height(m)²
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health
Basal Metabolic Rate using Mifflin-St Jeor, with TDEE for activity.
Men: BMR = 10W + 6.25H − 5A + 5; Women: BMR = 10W + 6.25H − 5A − 161
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Body fat percentage using the US Navy circumference method.
US Navy: BF% = 86.010·log10(waist−neck) − 70.041·log10(height) + 36.76 (M)
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Ideal body weight using Devine, Robinson, and Miller formulas.
Devine: 50 kg + 2.3 kg per inch over 5 ft (M); 45.5 kg + 2.3 kg per inch over 5 ft (F)
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health
Recommended daily water intake based on weight, activity, and climate.
Daily water ≈ weight(kg) × 35 ml; +500 ml per 30 min of exercise
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Estimated due date from last menstrual period.
EDD = LMP + 280 days (Naegele's rule)
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Estimate ovulation day and fertile window from cycle dates.
Ovulation ≈ LMP + cycleLength − 14 days; fertile window = ± 5 days
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Maximum and target heart rate zones (Karvonen formula).
MHR ≈ 220 − age (estimate); Target HR = MHR × intensity%
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Estimated blood alcohol concentration using Widmark's formula.
BAC% = (alcohol_g / (weight_kg × r)) × 100 − 0.015 × hours
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fitness
Estimated 1-rep max from submaximal lifts.
Epley: 1RM = w × (1 + r/30); Brzycki: 1RM = w / (1.0278 − 0.0278r)
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fitness
Pace, finish time, and speed from distance and time.
pace = time / distance; speed = distance / time; pace = 60 / speed
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fitness
Daily protein target based on body weight and goal.
g/day = weight(kg) × 0.8 to 2.2; 1.6–2.2 g/kg for muscle gain
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