Learn Health & Fitness — Calculator Tutorials & Guides
9 step-by-step guides for health & fitness. Master calculation methods with detailed examples and practical tips.
How to Calculate BMI - Body Mass Index Guide
Learn how to calculate BMI in metric and imperial units, interpret categories, and understand limitations with worked examples.
How to Calculate BMR - Mifflin-St Jeor Explained
Calculate BMR with Mifflin-St Jeor, compare to Harris-Benedict, and convert BMR to daily calories using activity multipliers.
How to Calculate Body Fat % - U.S. Navy Method
Step-by-step tape-measure method for body fat %, with formulas, examples, accuracy notes and category ranges.
How to Calculate Daily Calories - TDEE & Deficit
Work out maintenance calories with TDEE and activity multipliers. Learn how to set safe deficits with examples.
How to Calculate Daily Protein Intake
Set protein per kg for maintenance, fat loss and muscle gain. Compare RDA with sports nutrition guidelines.
How to Calculate Target Heart Rate & Zones
Compute max HR and training zones using Karvonen and 220-age methods. Step-by-step with practical examples.
How to Calculate 1RM, Pace & VO₂ Max
Gym and running maths: 1RM by Epley/Brzycki, pace & splits, simple VO₂ max estimates and calorie-burn tips.
How to Plan Bedtimes with 90-Minute Sleep Cycles
Use 90-minute cycles to pick bed and wake times. Learn cycle counts, age-based needs and practical timing tips.
How to Calculate Daily Water Intake
Work out daily water needs from weight, climate and activity. Practical hydration tips and pitfalls to avoid.