Health & Nutrition
BMR/TDEE metabolic calculators, breathwork pacers, ergonomic calculators, and ambient noise synthesizers.
Available Tools in this Suite
8 Utilities CatalogedBMI & Body Composition Calculator
Calculate Body Mass Index (BMI), WHO weight categories, healthy weight targets, and daily maintenance calories (TDEE).
BMR (Basal Metabolic Rate) Calculator
Calculate the calories your body burns at rest using the scientifically validated Mifflin-St Jeor and Harris-Benedict formulas.
TDEE (Total Daily Energy Expenditure) Calculator
Calculate your total daily energy expenditure based on activity level, along with calorie and macro targets for fat loss or muscle gain.
Body Fat Calculator (U.S. Navy Method)
Estimate body fat percentage using circumferences with the validated U.S. Navy tape measure algorithm.
Target Heart Rate Zones Calculator
Calculate cardiovascular training zones (Zone 1 to Zone 5) using the Karvonen Heart Rate Reserve formula for aerobic efficiency and endurance.
Daily Water Intake Calculator
Calculate your optimal personalized daily hydration target in liters and glasses based on weight, activity, and climate.
One-Rep Max (1RM) Calculator
Estimate your maximum single-repetition lift strength using validated sports science formulas (Brzycki, Epley, Lombardi).
Sleep Cycle Calculator
Calculate natural 90-minute sleep cycles to wake up feeling refreshed and avoid sleep inertia grogginess.
Health & Nutrition Architecture & Specifications
Local runtime benchmarks and security parameters for all Health & Nutrition utilities.
Real-World Workflows & Applications
Common technical problems solved with zero server dependencies.
Caloric Intake & Nutrition Planning
Calculate Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to plan safe caloric deficits or surpluses.
Cardiovascular Training Zones
Determine target heart rate zones (Zone 2 aerobic base building up to Zone 5 VO2 max) for endurance athletics.
Strength Training 1RM Progression
Estimate One-Repetition Maximum (1RM) using Epley and Brzycki formulas to program submaximal working sets safely.
World Health Organization (WHO) BMI Classifications
Standard specifications and quick-lookup reference table.
| Classification | BMI Range (kg/m²) | Cardiometabolic Risk | Recommended Action |
|---|---|---|---|
| Underweight | < 18.5 | Nutritional deficiency risk | Nutrient-dense caloric surplus |
| Normal Weight | 18.5 – 24.9 | Lowest health risk baseline | Maintain balanced activity & diet |
| Overweight (Pre-obese) | 25.0 – 29.9 | Moderate elevated risk | Moderate calorie control & regular cardio |
| Obesity Class I | 30.0 – 34.9 | High risk (Type 2 Diabetes, BP) | Structured caloric deficit & resistance training |
| Obesity Class II & III | ≥ 35.0 | Very high clinical risk | Consult primary care physician / clinical nutritionist |