Meet your shortcut to clarity. The All-in-One Body Calculator pulls everything you usually hunt down in five different tools—BMI, Ideal Body Weight, Body Fat %, BMR/TDEE, daily calories, and custom macro targets—and turns it into a simple plan in seconds. Enter a few basics (height, weight, age, sex, activity, and goal), pick US or metric, and watch your numbers line up: how much to eat, how to split protein-fat-carbs, and what weekly change you can realistically expect.

If you’ve ever wondered, “Am I eating the right amount for my goal?” this is where guesswork ends. No math. No tabs. Just clear, personalized targets you can use today—plus safe guardrails so you don’t go too low. Ready to see where you stand and what to do next? Start the calculator and get your exact numbers now.

What your results mean

You’ve just turned scattered health math into a clear plan.
BMI flags weight status, IBW shows a healthy weight target, Body Fat % reflects composition, BMR/TDEE estimate maintenance needs, and Target Calories & Macros tell you exactly how to eat for your goal.

Healthy ranges at a glance

• BMI: Underweight <18.5 • Healthy 18.5–24.9 • Overweight 25–29.9 • Obesity ≥30
• Typical body-fat ranges: Men ~10–20% • Women ~18–28% (athletes can be lower; goals vary)

Safe calorie targets
Most people do best with a –300 to –500 kcal/day deficit for steady loss. Avoid going below ~1,200 kcal (women) or 1,500 kcal (men) unless advised by a professional.

What to do next (simple steps)

1. Lock in protein (helps fullness & muscle): aim 1.6–2.2 g/kg of body weight.
2. Use your Target Calories to build meals; adjust weekly based on scale + waist.
3. Pick a macro split you can stick to (e.g., ~30% P / 30% F / 40% C or your custom).
4. Move daily: 7–10k steps and 2–3 strength sessions/week support better results.

Next up: lock in your plan

Turn Your Numbers Into Action

Start with protein (fullness + muscle), then map movement and meals. These tools use your results to build a plan you can follow today.

Protein Calculator

Set your exact daily grams based on weight, goal, and activity. Protein keeps you fuller and protects muscle while losing fat.

Open Calculator

Steps → Calories

See how your daily walking translates into calorie burn and set step goals that actually move the needle.

Track Your Burn

Calorie Deficit Calculator

Pressure-test your target and timeline. Find a realistic deficit that’s safe and sustainable for you.

Set Your Target

Free Customized Meal Plans

Turn your calories and protein into real meals. Get easy, flexible plans tailored to your preferences.

Build My Meals

Workout Plan Maker

Pair nutrition with smart training. Create a simple, effective weekly routine for fat loss and strength.

Start Training

Quick FAQs

How often should I recalc?

Every 4 weeks or after each 5–10 lb change, or if your activity level shifts.

Do I use US or metric?

Either. Switch units in the calculator (lbs/ft-in or kg/cm) and re-run.

What if I stall for 2–3 weeks?

Confirm logging accuracy, hit protein, add +1,500–2,000 steps/day, and consider a small –100 kcal adjustment.

Medical note

These tools guide healthy adults. If you’re pregnant, breastfeeding, managing a condition, or on medication, check with your clinician first.