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Fitness & health tools
Add your details once at the top — BMI, calories, macros, fiber, micronutrient references, hydration, and session burn all update automatically. Estimates only; not medical advice.
Your details
Used for every calculator on this page. Switch units anytime — we convert internally.
For math below: 70.0 kg · 175 cm
BMI
From your profile weight and height (adult screening ranges).
Result
22.9
Category: Normal range
BMR & TDEE
Mifflin–St Jeor using your profile (sex, age, weight, height, activity).
BMR
1,649 kcal/day
TDEE (maintenance)
2,556 kcal/day
Rough deficit targets: −250 kcal/day ≈ mild loss · −500 kcal/day ≈ ~0.5 kg/week trend for many adults (individual results vary).
Protein, carbs, fat & fiber
Maintenance-style targets from your TDEE and weight: ~1.6 g protein/kg, ~28% calories from fat, remainder carbs. Fiber from sex + calorie heuristic.
Protein
112 g
~448 kcal
Carbohydrates
348 g
~1392 kcal
Fat
80 g
~716 kcal
Totals align to your TDEE (~2,556 kcal). Adjust protein up if you are cutting or training hard; talk to a dietitian for medical needs.
Fiber (daily target)
Higher of general adequate intake for your sex or ~14 g per 1000 kcal from your TDEE.
38 g / day
Micronutrients — typical adult reference amounts
Based on common 19–50 adult RDAs / adequate intakes (US-style). Your sex from the profile selects iron and a few gender-specific rows; not a personalised prescription.
| Nutrient | Daily target (general) |
|---|---|
| Protein (RDA minimum) | 56 ghigher if training |
| Vitamin A | 900 µg RAE |
| Vitamin C | 90 mg |
| Vitamin D | 15 µg (600 IU)many adults need more; check labs |
| Vitamin E | 15 mg |
| Vitamin K | 120 µg |
| Thiamin (B1) | 1.2 mg |
| Riboflavin (B2) | 1.3 mg |
| Niacin (B3) | 16 mg NE |
| Vitamin B6 | 1.3 mg |
| Folate | 400 µg DFE |
| Vitamin B12 | 2.4 µg |
| Calcium | 1000 mg1300 mg for women 51+ / men 71+ |
| Iron | 8 mgpremenopausal women higher need |
| Magnesium | 400 mg |
| Zinc | 11 mg |
| Potassium | 3400 mg |
| Sodium | < 2300 mgupper limit; lower if hypertension |
Calories burned (session)
MET × your profile body weight × duration.
Body weight: 70.0 kg
Estimated burn
291 kcal
Daily water (guideline)
~35 ml per kg of body weight from your profile. Adjust for heat and training.
Target (approx.)
2,450 ml / day
≈ 10.4 US cups (8 fl oz)
One-rep max (estimate)
Epley formula from a submax set (reps 1–15). Enter the weight you lifted, not your body weight from above.
Estimated 1RM
70.0 kg
≈ 154.3 lb
Disclaimer: These tools provide general estimates only. They are not medical advice. For health conditions, pregnancy, or personalised nutrition, speak with a qualified professional.