Bestify
Your comprehensive health and fitness calculator toolkit
Body Fat Percentage Calculator
Your Body Fat Percentage
0%
Category: –
Understanding Body Fat Percentage
Body fat percentage is a key indicator of health and fitness. Unlike BMI, it distinguishes between fat mass and lean body mass. For men, a healthy range is typically 8-19%, while for women it’s 21-33% due to essential fat needs for reproductive health.
Measuring body fat helps track fitness progress more accurately than weight alone, as muscle weighs more than fat. Our calculator uses the U.S. Navy method, which provides a reliable estimate based on simple body measurements.
Calorie Deficit Calculator
Your Calorie Deficit Plan
Daily calorie deficit: 0 kcal
Projected weight loss: 0 kg per week
Time to reach target: 0 weeks
Creating a Healthy Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body burns. For sustainable weight loss, experts recommend a deficit of 300-500 calories per day, leading to 0.3-0.5 kg weight loss per week.
Extreme deficits can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. Combine moderate calorie reduction with strength training to preserve lean muscle mass while losing fat.
Ideal Body Weight Calculator
Your Ideal Weight Range
Healthy weight range: 0 kg
Devine formula result: 0 kg
Hamwi formula result: 0 kg
Understanding Ideal Body Weight
Ideal body weight calculations provide estimates based on height, gender, and frame size. These formulas were originally developed for medical purposes but can serve as general guidelines for healthy weight ranges.
Remember that ideal weight varies based on muscle mass, body composition, and individual factors. Athletes may weigh more due to muscle density, while still being at a healthy body fat percentage.
Basal Metabolic Rate (BMR) Calculator
Your Basal Metabolic Rate
Mifflin-St Jeor formula: 0 kcal/day
Harris-Benedict formula: 0 kcal/day
This is the calories your body needs at complete rest.
What is Basal Metabolic Rate?
BMR represents the number of calories your body needs to maintain basic physiological functions like breathing, circulation, and cell production while at complete rest. It accounts for 60-75% of your total daily energy expenditure.
Factors affecting BMR include muscle mass (higher muscle increases BMR), age (BMR decreases with age), and hormonal factors. The Mifflin-St Jeor formula is considered the most accurate for most people today.
TDEE Calculator (Total Daily Energy Expenditure)
Your Total Daily Energy Expenditure
Maintenance calories: 0 kcal/day
Activity multiplier: 1.55x
This is your estimated daily calorie needs based on activity level.
Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including BMR, physical activity, and digestion. It’s the most accurate way to determine your calorie needs for weight maintenance, loss, or gain.
To lose weight, consume fewer calories than your TDEE. To gain weight, consume more. A 300-500 calorie difference from your TDEE typically leads to gradual, sustainable changes in body weight.
BMI Calculator (Body Mass Index)
Your Body Mass Index
BMI: 0
Category: –
BMI is a screening tool but doesn’t measure body fat directly.
Limitations of BMI
While BMI is widely used as a screening tool, it has limitations. It doesn’t distinguish between muscle and fat, so athletes with high muscle mass may be classified as overweight. Conversely, older adults with low muscle mass may have a normal BMI despite high body fat.
For a more complete picture of health, combine BMI with body fat percentage measurements and waist circumference. Asian populations may have higher health risks at lower BMI levels, so some countries use adjusted BMI scales.
Macro Calculator for Weight Loss
Your Daily Macronutrients
Calories: 0 kcal/day
Protein: 0 g (0%)
Fat: 0 g (0%)
Carbs: 0 g (0%)
Macronutrients for Different Goals
Macronutrients (protein, fats, and carbohydrates) provide the energy and building blocks your body needs. The optimal ratio depends on your goals, activity level, and personal preferences.
For weight loss, higher protein intake helps preserve muscle mass. Low-carb diets may help with appetite control, while athletes may perform better with higher carb intake. Experiment to find what works best for your body and lifestyle.
Protein Intake Calculator
Your Protein Requirements
Daily protein intake: 0 g
Range: 0 g
Distribute protein evenly across meals for optimal absorption.
The Importance of Protein
Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. Higher protein intake can help with weight loss by increasing satiety and preserving lean mass during calorie restriction.
Older adults may need more protein to combat age-related muscle loss (sarcopenia). Good protein sources include lean meats, fish, eggs, dairy, legumes, and plant-based options like tofu and tempeh.
Water Intake Calculator
Your Daily Water Intake
Total water: 0 ml/day
Approximately: 0 glasses (250ml each)
This includes all fluids and water from food.
Hydration and Health
Proper hydration is essential for nearly every bodily function, including temperature regulation, joint lubrication, and nutrient transport. Even mild dehydration can impair cognitive function and physical performance.
While the “8 glasses a day” rule is easy to remember, individual needs vary based on size, activity, and environment. Thirst isn’t always a reliable indicator, so monitor your urine color (pale yellow is ideal) and drink regularly throughout the day.
Sleep Cycle Calculator
Your Ideal Sleep Times
For optimal sleep, aim to wake up at the end of a sleep cycle.
Bedtime options: –
Wake-up options: –
Understanding Sleep Cycles
Sleep occurs in 90-minute cycles alternating between REM and non-REM stages. Waking at the end of a cycle (when sleep is lightest) helps you feel more refreshed. The average adult needs 4-6 complete sleep cycles per night.
Consistent sleep and wake times regulate your circadian rhythm. Blue light from screens can disrupt melatonin production, so avoid devices 1-2 hours before bed. A cool, dark room promotes better sleep quality.