Health Optimization Calculator
Calculate your BMI, BMR, TDEE, and personalized macronutrient targets. Optimize your nutrition and fitness with data‑driven insights.
Step 1: Personal Data
30
175 cm
75.0 kg
Why these metrics?
Age, gender, height, weight and activity are the foundation for estimating your resting energy expenditure (BMR) and total daily energy needs (TDEE).
Step 2: Goals & Macros
Adjust for your goal
Weight change requires a calorie surplus or deficit. We’ll adjust your TDEE accordingly and split into protein, carbs and fat.
Your Health Profile
Summary
Macro Breakdown
BMI & Health
Daily Calorie Target
2500 kcal
Based on maintenance with moderate activity
BMI
24.5
BMR
1700 kcal
TDEE
2350 kcal
Protein / Carbs / Fat
150g / 200g / 65g
Detailed Macronutrients
| Nutrient | Grams | Calories | % of total |
|---|
BMI Classification & Health Risk
Your BMI: 24.5 (Normal weight)
| Category | BMI range | Risk |
|---|---|---|
| Underweight | <18.5 | Increased risk |
| Normal weight | 18.5–24.9 | Lowest risk |
| Overweight | 25–29.9 | Increased risk |
| Obese Class I | 30–34.9 | High risk |
| Obese Class II | 35–39.9 | Very high risk |
| Obese Class III | ≥40 | Extremely high risk |
Need a personalized nutrition plan?
Our registered dietitians can build a custom meal plan based on your exact metrics and goals.
Speak with an expert