Fitness Progress Calculator
Track your fitness journey with our comprehensive calculator. Calculate BMI, body fat percentage, calorie needs, and create personalized workout plans to achieve your fitness goals.
Step 1: Personal Metrics
Understanding Body Fat
Body fat percentage is a better indicator of fitness than weight alone. For women, 21-33% is average; for men, 8-20% is average. Athletes typically have lower percentages.
Step 2: Fitness Goals
About Calorie Calculation
Your daily calorie needs are calculated using the Mifflin-St Jeor equation, adjusted for your activity level and fitness goals. A deficit of 500 calories/day leads to ~0.5kg weight loss per week.
Fitness Progress Results
Your Current Body Mass Index (BMI)
Fitness Goal Comparison
| Goal Type | Daily Calories | Weekly Weight Change | Time to Goal |
|---|
Weekly Progress Plan
Recommended Macros
Fitness Calculation Formula
BMI = weight(kg) / height(m)². Daily calories = BMR × activity level. BMR (men) = 10 × weight + 6.25 × height – 5 × age + 5. BMR (women) = 10 × weight + 6.25 × height – 5 × age – 161.
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