Calculators

BMI and Daily Calorie Consumption Calculator

This calculator calculates your BMI and recommends a daily calorie intake based on the Mifflin–St Jeor formula for your ideal body weight.

Your Age Your age in integer form.

Your Height Your height in centimeters.

Your Weight Your weight in kilograms.

Sex: Your biological sex is required for the calculation. Female
Male

Your Optimal BMI This is your optimal BMI, set it around 21-24, as you wish.

Weekly active calories How many calories do you burn in total during your workouts in a week (based on your fitness tracker).

Activity select Indicate how active you are when you are not exercising. Not set: No multiplier. Sedentary: Little or no physical activity. Office job, sitting most of the day, very little movement. Less than ~3000 steps/day. 1.2x multiplier. Lightly active: Light activity or exercise 1–3 days/week. Includes occasional walks, housework, or standing more during the day. Around 5000–7000 steps/day. 1.375x multiplier. Moderately active: Moderate exercise 3–5 days/week or a generally active lifestyle (e.g., walking, cycling, gardening). 7000–10,000+ steps/day. 1.55x multiplier. Very active: Hard exercise 6–7 days/week, or physical job (e.g., construction, delivery work). 10,000–15,000 steps/day or regular training. 1.725x multiplier. Extra active: Very intense exercise 2× per day or physically demanding job (e.g., professional athlete, manual labor). 15,000+ steps/day. 1.9x multiplier.

Calculate!

Your Real BMI This is your real BMI.

Your Target Weight This is your target weight in kilogram.

Fat Burning Zone Calculator

Most pages recommend Zone 3 fot fat burning (the zone between 70% and 80% of your maximum heart rate), but my own experience is that the slightly lower range of 65% to 75% is more ideal. The calculator calculates the 65%-75% range with Karvonen formula.

Heart Rate Zone Calculator

Different workouts may have different heart rate zones. With this calculator, you can calculate the minimum and maximum heart rate values recommended for each zone. Based on the Karvonen formula, the maximum heart rate is determined first, and then the calculator calculates the individual zones based on percentages. These are not set in stone, so you don't have to stick to them rigidly.

Zones	Min	Max
Warm-up zone <50%
Zone 1 50%-60%
Zone 2 60%-70%
Zone 3 70%-80%
Zone 4 80%-90%
Zone 5 90%-100%

MAF 180 Calculator

Translations:

hu: Kalkulátorok