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 |
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.
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.