— Instrument Panel · 5 Vitals —
Know your numbers in 10 seconds.
Five precision calculators — BMI, TDEE, macros, body fat, and daily water — built for people who’d rather see a clear reading than scroll through another article.
BMI Calculator
READING 01BMI is a general screening measure, not a diagnosis. Muscle mass, frame size, and body composition change what’s “healthy” for you — a doctor or dietitian can give you the full picture.
TDEE Calculator
READING 02Estimated with the Mifflin–St Jeor equation, the standard used by dietitians. Treat this as a starting point and adjust based on real-world results over 2–3 weeks.
Macro Calculator
READING 03Grams are rounded estimates. Whole-food sources of each macro matter as much as the numbers — this is a target, not a rulebook.
Body Fat Calculator
READING 04Estimated using the U.S. Navy circumference method — accurate to roughly ±3–4%. For precise readings, ask about DEXA or calipers with a professional.
Water Intake Calculator
READING 05Each icon = one 8 oz glass. General hydration guidance — thirst, urine color, and how you feel are still your best day-to-day signals.
Want a 30-day plan built around these numbers?
Get the printable plan that turns today’s reading into a day-by-day routine — drop your email and we’ll send it over.