01
BMI & weight range
BMI is weight divided by height squared. Adult categories and the 18.5–24.9 reference range follow CDC guidance; BMI remains a screening measure, not a diagnosis.
CDC adult BMI guidanceFree tools · private by design
Useful numbers, held lightly.
Five thoughtful calculators for everyday health planning. Enter your details, see the estimate instantly, and keep your data on your own device.
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Limits explained
Every result includes context and cautions.
Adult estimates
Built for general use from age 20 onward.
Health calculator suite
Your details
Body mass index
A quick screening estimate for adults aged 20 and over.
cm
kg
Your BMI
23.9
kg/m²
1518.5253040+
Reference low
50.4 kg
Your weight
65.0 kg
Reference high
67.8 kg
BMI is a screening measure, not a diagnosis. It does not account for muscle mass, pregnancy, age-related changes, or individual fat distribution. Discuss the result in the context of your overall health with a qualified clinician.
Your details
Calorie & macro plan
Estimate resting energy, maintenance calories, a goal-based target, and a practical macro split.
years
cm
kg
Daily calorie target
2,007
estimated kcal per day
Protein
140 g
Carbohydrate
236 g
Fat
56 g
Resting energy
1,618 kcal
Maintenance
2,507 kcal
Save without an account
This code stores the inputs, not the result. It is generated locally and is never sent to our server.
Resting energy uses the Mifflin–St Jeor equation; maintenance applies a standard activity multiplier. Macro targets are planning estimates, not prescriptions. Actual needs vary with health, training, body composition, medications, and metabolism.
Your details
Body-fat estimate
The circumference method is useful for following a trend when you measure consistently.
cm
kg
cm
cm
Estimated body fat
17.8
percent
Fat mass
12.5 kg
Lean mass
57.5 kg
Waist : height
0.50
This is a rough circumference estimate, not a clinical body-composition measurement. Use the same tape position and conditions each time; small measurement changes can noticeably affect the result.
Your details
Daily water guide
A practical total-water starting point that adjusts for exercise and heat.
kg
min
Daily total-water guide
2.6
litres, or about 11 × 250 ml glasses
Base guide
2.3 L
Exercise
+0.4 L
Climate
+0.0 L
Total water includes plain water, other drinks, and water in food. Needs vary widely with sweat rate, weather, pregnancy, breastfeeding, medications, and kidney or heart conditions. Follow clinical advice if you have been given a fluid limit.
Your details
Weight reference range
See the weight range corresponding to an adult BMI of 18.5–24.9.
cm
BMI reference range
53–72
kilograms
Lower
53.5 kg
Midpoint
62.7 kg
Upper
72.0 kg
This is a broad screening range, not an “ideal” target. Muscle mass, build, health history, ethnicity, age, and fat distribution all affect how weight relates to health.
These calculators provide general estimates for informational and educational use. They do not provide medical advice, diagnosis, or treatment. Speak with a qualified healthcare professional before making a significant change to your diet, activity, weight, or fluid intake.
Transparent by design
Know what sits behind the number.
A calculator is most useful when its assumptions are visible. These tools use established screening equations, keep the language intentionally modest, and link to the underlying guidance.
02
Calories & macros
Resting energy uses the Mifflin–St Jeor equation, then a selected activity factor estimates maintenance. Macro values are planning estimates and can flex around individual preferences.
Mifflin–St Jeor study03
Body composition
The body-fat tool adapts the circumference method used in U.S. military body-composition screening. Tape measurements are sensitive to placement and are best used to follow a trend.
U.S. Navy body-composition guide04
Daily water
The water tool offers a starting guide and adds simple allowances for exercise and heat. Total water includes beverages and food, and individual needs can vary substantially.
Human water-needs reviewGood to know
A few honest answers.
Who are these calculators for?+
They are designed as general screening and planning tools for adults aged 20 and over. They are not suitable for children, teenagers, pregnancy, or anyone who has been given individual clinical nutrition or fluid advice.
Does Kitchen Made Health store my measurements?+
No. Every calculation runs locally in your browser. The optional calorie-plan code is also created and decoded on your device; the inputs are not submitted to our server.
Why might a clinician or wearable give me a different number?+
These tools use population equations and broad activity categories. Lab measurements, wearables, and clinical assessments use different inputs and assumptions, while real needs also change with health, training, body composition, medication, and environment.
How should I use the results?+
Treat them as a starting point or a way to observe a trend. Avoid making a major diet, training, or hydration change from one estimate alone, especially if you have a medical condition or a history of disordered eating.
Numbers are only a beginning