Health metrics overview

Body mass index (BMI) from height and weight helps screen weight status for adults. Basal metabolic rate (BMR) here uses the Mifflin–St Jeor equation. Total daily energy expenditure (TDEE) multiplies BMR by an activity factor — with presets, a day-plus-workout builder, or a custom multiplier so you can sit between textbook labels.

After TDEE is estimated, you can pick a weight goal and a weekly pace in pounds per week. We apply the common ~3,500 kcal per pound teaching heuristic to suggest a daily calorie target and the difference versus TDEE. Discuss real plans with a registered dietitian or clinician.

If you add neck, waist, and (for women) hip measurements, we estimate body fat using the U.S. Navy circumference formulas. It is sensitive to tape placement and is not DEXA — use it as a rough check alongside BMI, not as a diagnosis.

For a “maintain” scenario we show heuristic grams of protein per kg body weight, fat as a share of calories, and carbs filling the rest — the same macro planner logic as our dedicated macro calculator. Cut and bulk splits are available on that page.

Inputs stay in your browser; we do not store them on our servers. All numbers are estimates — metabolism, medications, and health conditions vary. Nothing on VitalMetricHub replaces exam, labs, or advice from a licensed professional.