❤️ Health & Body Composition
BMI Calculator
Body Mass Index with age‑adjusted interpretation.
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Body Fat % Estimator
US Navy method. Find your true muscle‑to‑fat ratio.
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Waist‑to‑Hip Ratio
Where you carry fat matters more than how much.
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Heart Rate Zones
Find your training zones by age. Optimise every workout.
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VO₂ Max Estimator
Rockport walking test. Estimate your cardio fitness.
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Calorie Deficit
Daily calorie target for weight loss based on BMR & activity.
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1‑Rep Max by Age
Estimate your maximum lift. Brzycki formula.
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Strength Standards
Bench, squat, deadlift, OHP — by age and gender.
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More tools added regularly. Built by Dr. Shirley Cheung — theshirlshirl.com