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Fitness & Fat-Loss Calculator Estimate BMI, calorie needs, heart-rate zones, protein, hydration, and more.
WHAT YOU'LL GET
Your Fitness Snapshot
BMI & healthy BMI weight range BMR & maintenance calories Fat-loss calorie targets Moderate & vigorous heart-rate zones Heart-rate reserve zone with resting HR Protein target Hydration estimate Waist-to-height ratio Estimated weekly change Educational estimates only. Individual needs vary and medical conditions or medications can affect safe targets.
YOUR RESULTS
CIWO Fitness Snapshot ESTIMATES
BMI — — Healthy BMI Weight Range — BMI 18.5–24.9 screening range Estimated BMR — Calories/day at rest Maintenance Calories — Estimated TDEE Goal Calories — — Estimated Weekly Change — Simplified estimate Estimated Max Heart Rate — 220 − age estimate Moderate Cardio Zone — Approx. 50–70% max HR Vigorous Cardio Zone — Approx. 70–85% max HR Heart-Rate Reserve Zone — Uses resting heart rate Protein Target — General fitness range Hydration Estimate — Baseline estimate Waist-to-Height Ratio — —
Fat-Loss Calorie Options Light— ~0.5 lb/week Moderate— ~1.0 lb/week Aggressive— ~1.5 lb/week
How to Use These Numbers —
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Disclaimer: This calculator provides general educational estimates only. BMI is a screening measure, not a direct measure of body fat. Calorie, protein, hydration, and heart-rate needs vary. Consult a qualified healthcare professional before major diet or exercise changes if you have medical concerns.
