Your Full Health Report
Enter your details once, and get every number in one place — BMI, ideal weight range, BMR, calorie targets for every goal, a macro split, water intake, and heart rate zones. Download it as a PDF to keep or share.
| Goal | Daily calories | Expected pace |
|---|---|---|
| Maintain weight | — | — |
| Mild weight loss | — | ~0.5 kg / week |
| Aggressive weight loss | — | ~1 kg / week |
| Weight gain | — | ~0.5 kg / week |
"Maintain" is your estimated TDEE (BMR × activity level) — the calories that keep your weight roughly steady. The others adjust that number by ±500 or ±1,000 kcal/day, which maps to about ±0.5–1 kg of change per week. Treat these as a starting point and adjust after 2–3 weeks based on your real results, not as an exact prediction.
| Macro | Daily range | % of calories |
|---|---|---|
| Protein | — | 10–30% |
| Carbohydrates | — | 45–65% |
| Fat | — | 20–35% |
Ranges follow the Institute of Medicine's Acceptable Macronutrient Distribution Range (AMDR), the same reference used by most major macro calculators. Protein is shown up to 30% (a practical ceiling) rather than the full 35% AMDR limit. Pick a point in each range based on your goal — favour the higher end of protein in a deficit, and the higher end of carbs if you train often. You don't need to hit an exact gram count every day; landing within the range consistently is what matters.
This report is for general informational purposes and is not medical advice. Formulas used: Mifflin-St Jeor (BMR), Devine (ideal weight), WHO activity multipliers. Consult a healthcare professional for personalised guidance.
Why combine everything into one report
Most people don't just want their BMI, or just their BMR — they want the fuller picture those numbers paint together, and running four separate calculators to get there is tedious and easy to lose track of. This report takes one set of inputs (height, weight, age, gender, activity level) and runs them through each formula in sequence: BMI for a quick screening ratio, the Devine formula for an ideal weight range, Mifflin-St Jeor for resting metabolic rate, WHO activity multipliers to scale that up to daily calorie needs across four different goals, a macronutrient split based on your calorie target, a hydration estimate, and an age-based heart rate zone for training.
Every formula here is a well-established, published equation used broadly in clinical and sports nutrition — nothing proprietary or invented. The value of the report isn't a secret formula; it's simply doing the arithmetic correctly, consistently, and all in one place, then explaining what each number actually means rather than leaving you with a bare figure to interpret alone.
Frequently asked questions
What's included in the full health report?
Your BMI, BMR, ideal weight range, daily calorie targets for four different goals, a macronutrient split, water intake, and target heart rate zone — all worked out together from one set of inputs, instead of running four separate calculators.
Can I download the report as a PDF?
Yes. Once you generate your report, the "Download as PDF" button saves a formatted copy you can keep, print, or share — no account or email required.
Are these numbers accurate for everyone?
They're calculated with standard, widely used formulas (Mifflin-St Jeor for BMR, Devine for ideal weight, WHO multipliers for activity), which work well as population-level estimates. They don't account for individual factors like muscle mass, medical conditions, or pregnancy — treat the report as a starting point, not a diagnosis.
Is my data stored anywhere?
No. Everything is calculated locally in your browser from the numbers you enter — nothing is sent to a server or saved once you close the page.
Why do the four calorie goals differ by exactly 500 kcal?
Roughly 3,500 kcal above or below maintenance corresponds to about 0.5 kg of body weight change over a week, so a 500 kcal/day adjustment is a widely used, moderate starting point for both loss and gain — aggressive enough to see progress, conservative enough to be sustainable and less likely to trigger muscle loss or metabolic slowdown.