šŸ”„ Premium Fitness Calculator | Complete Health Suite
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Select your average activity level
Choose based on your objectives
Tailor to your dietary preferences
Click to generate your fitness plan

šŸŽÆ Your Daily Calorie Target

0 calories

šŸ”„ Energy Expenditure

TDEE: 0 cal/day

BMR: 0 cal/day

Your body burns 0 calories at rest daily

Your Daily Macro Targets

Protein

0g
0 calories

Muscle building & repair

Carbs

0g
0 calories

Primary energy source

Fat

0g
0 calories

Hormone production

Understanding Your Numbers

  • BMR: Calories burned while resting (breathing, circulation, cell production)
  • TDEE: Total calories burned including all daily activities
  • Target Calories: Adjusted based on your goal (deficit, maintenance, or surplus)
  • Macros: Gram targets for protein, carbs, and fats to hit your calorie goal

Daily Progress Tracker

Enter your total intake for the day Update to see your progress bar
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0
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Pro Tips for Success

  • Log your meals immediately after eating for accuracy
  • Use a food scale to measure portions precisely
  • Track consistently for at least 2 weeks before adjusting
  • Don't aim for perfection - 80% consistency is excellent
  • Take weekly progress photos and measurements
Breakfast
Lunch
Dinner
Snack

Meal Planning Guide

Sample meal ideas to hit your macro targets. Adjust portions based on your calculated needs.

Breakfast Ideas (400-500 cal)

Option 1: 3 eggs scrambled with spinach, 2 whole wheat toast, 1 banana
Option 2: Greek yogurt parfait with granola, berries, and almonds
Option 3: Oatmeal with protein powder, peanut butter, and sliced apple
25-30g Protein
40-50g Carbs
15-20g Fat

Lunch Ideas (500-600 cal)

Option 1: Grilled chicken breast (200g) with brown rice and roasted vegetables
Option 2: Tuna salad wrap with whole wheat tortilla, avocado, and mixed greens
Option 3: Lean beef stir-fry with quinoa and colorful bell peppers
40-45g Protein
50-60g Carbs
12-18g Fat

Dinner Ideas (500-650 cal)

Option 1: Baked salmon (200g) with sweet potato and steamed broccoli
Option 2: Turkey meatballs with whole wheat pasta and marinara sauce
Option 3: Grilled chicken fajitas with peppers, onions, and corn tortillas
45-50g Protein
45-55g Carbs
18-25g Fat

Snack Ideas (150-250 cal)

Option 1: Protein shake with banana
Option 2: Greek yogurt with honey and walnuts
Option 3: Apple slices with almond butter
Option 4: Cottage cheese with cherry tomatoes
Option 5: Hard-boiled eggs (2) with baby carrots
15-20g Protein
20-30g Carbs
8-12g Fat

Meal Prep Success Strategy

  • Batch Cook: Prepare 3-4 days of proteins on Sunday
  • Pre-portion: Use containers to portion meals in advance
  • Keep it Simple: Repeat successful meals weekly
  • Smart Swaps: Rotate protein sources for variety
  • Prep Vegetables: Wash and chop veggies for the week

Body Mass Index Calculator

Enter your weight
Calculate your BMI score

Daily Hydration Tracker

0 / 8
Glasses Today (250ml each)

šŸ’§ Recommended Daily Intake

8 glasses (2 liters) minimum

Increase intake if you: exercise intensely, live in hot climate, are pregnant/breastfeeding, or have larger body size.

Tap to Track

Reset your hydration progress

Benefits of Proper Hydration

  • Boosts energy levels and reduces fatigue
  • Improves physical performance and endurance
  • Enhances cognitive function and concentration
  • Supports healthy digestion and nutrient absorption
  • Promotes clearer, healthier skin
  • Aids in weight management and appetite control
  • Regulates body temperature efficiently
  • Flushes out toxins and supports kidney function

Fitness Tools & Resources

Protein Calculator
Ideal Weight
Body Fat %
Meal Timing

Workout Calorie Burn Estimates

Running (6 mph): ~600 cal/hour

Weight Training: ~300-450 cal/hour

Cycling (moderate): ~400-500 cal/hour

Swimming: ~500-700 cal/hour

HIIT Training: ~600-900 cal/hour

Walking (brisk): ~250-350 cal/hour

* Estimates vary based on body weight, intensity, and fitness level

Fitness Definitions

  • TDEE: Total Daily Energy Expenditure - all calories burned in 24 hours
  • BMR: Basal Metabolic Rate - calories burned at complete rest
  • Caloric Deficit: Eating fewer calories than TDEE to lose weight
  • Caloric Surplus: Eating more calories than TDEE to gain weight
  • Macros: Macronutrients - protein, carbs, and fats
  • Lean Body Mass: Total body weight minus fat weight