ALEX JEFF • HEALTH TOOLS

All Health Calculators

Eight practical tools on one page. Use them one after another, or jump directly to the calculator you need.

BMI Calculator • BMR Calculator • TDEE Calculator • Daily Activity Calculator • Sitting-Time Check • Food & Intake Tracker • Heart-Rate Zones (BPM) • Weight Trend Planner

Important: these calculators provide general estimates and tracking tools. They are not medical diagnosis or individualized treatment advice.

01 • BODY MASS INDEX

BMI Calculator

Estimate Body Mass Index from height and weight.

Units

Weight (kg)

Height (cm)

Your result

BMI is a broad screening estimate. It does not directly measure body fat, muscle mass, fitness, or diagnose disease.

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02 • BASAL METABOLIC RATE

BMR Calculator

Estimate how much energy the body uses at rest.

Sex used by formula

Age (years)

Weight (kg)

Height (cm)

Estimated basal metabolic rate

kcal/day

Mifflin–St Jeor estimate for energy used at rest.

BMR is an estimate, not a direct measurement. Real energy needs vary.

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03 • DAILY ENERGY

TDEE Calculator

Estimate total daily energy use from BMR and activity level.

Sex used by formula

Age (years)

Weight (kg)

Height (cm)

Activity level

Estimated daily energy use

kcal/day

BMR: kcal/day • multiplier:

Activity multipliers are rough. Compare the estimate with real weight and activity trends over several weeks.

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04 • MOVEMENT

Daily Activity Calculator

Add up movement, exercise and active work to see what the day really contained.

Body weight (kg)

Steps today

Walking / easy movement (minutes)

Moderate exercise (minutes)

Vigorous exercise (minutes)

Light active work / chores (minutes)

Daily activity summary

active min

Estimated activity energy: kcal

Steps:

Energy is estimated from standard MET values: easy movement 3.0, moderate exercise 5.0, vigorous exercise 8.0, light active work 2.3. Step count is shown separately and is not double-counted into calories.

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05 • SEDENTARY TIME

Sitting-Time Check

See how much of the waking day is spent sitting.

Waking hours per day

Work / study sitting (hours)

Transport sitting (hours)

TV / computer leisure (hours)

Meals / other sitting (hours)

Longest uninterrupted sitting block (minutes)

Your sitting-time picture

h/day

% of waking time is entered as sitting.

This is a reflection tool. It does not estimate medical risk. The useful question is where long seated blocks can realistically be interrupted.

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06 • NUTRITION

Food & Intake Tracker

Summarize meals, calories and a few optional nutrition markers.

Breakfast (kcal)

Lunch (kcal)

Dinner (kcal)

Snacks / drinks (kcal)

Protein total (g, optional)

Fiber total (g, optional)

Water (liters, optional)

Personal calorie target (optional)

Daily intake summary

kcal

Protein: g • Fiber: g • Water: L

This page summarizes what you enter. It does not prescribe a calorie target or diagnose nutritional adequacy.

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07 • HEART RATE

Heart-Rate Zones (BPM)

Estimate training heart-rate zones in beats per minute.

Age (years)

Resting heart rate (optional, bpm)

Method

Estimated heart-rate zones

Estimated max HR: bpm

Zone	Range

Maximum-heart-rate formulas are approximate. If you have cardiovascular disease, concerning symptoms, or exercise restrictions, use appropriate medical guidance before relying on training zones.

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08 • LONG-TERM TREND

Weight Trend Planner

Analyze several dated weight measurements and see the overall trend.

Paste dated weights — one per line

Weight trend

kg/week

Latest: kg • First: kg • Change: kg

Daily body weight can fluctuate for many reasons. This tool emphasizes the direction across multiple measurements rather than a single day.

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Use the numbers to see patterns — not to judge yourself.

The useful part of a calculator is what you do with the information next: observe, compare, adjust, and look at trends over time.