Fitness Calculator
Tell the platform your stats and goal — and get BMI, daily water, calorie budget, and exercise plan served fresh!
- Select gender and enter age, height (cm), current weight (kg), and target weight (kg).
- Enter your target number of days.
- Select activity level from sedentary to very active.
- Click "Calculate" to get BMI, daily water intake, calorie target, and exercise suggestions.
Tip:Results are for general wellness reference. Consult a medical or nutrition professional for specific health needs.
When would I use this?
- When you want a quick estimate of BMI, daily calories, water intake, and activity planning in one place.
- When starting a weight-loss, maintenance, or weight-gain plan and you need a simple baseline.
- When comparing how goal days or activity level change your daily target.
Is this a medical diagnosis tool?
No. It is a planning reference for general wellness. If you have medical conditions, pregnancy, eating disorder history, or special training needs, use professional advice instead of relying on this alone.
Why does the calorie target change when I change the goal days?
Because the tool spreads your target weight change across the number of days you choose. A shorter timeline means a larger daily calorie deficit or surplus, which can become more aggressive.
What should I do if the warning messages appear?
Treat them as a sign to slow down the plan. Try extending the timeline, lowering the target gap, or balancing diet and exercise more gradually.
Why are exercise suggestions shown together with calories?
Because body goals are usually easier to sustain when food intake and movement are considered together. The tool gives both so you can choose a more realistic balance.