Fitness Dashboard

📊 Your Fitness Dashboard

Enter your age and gender once. See all your key body metrics in one place — with ideal defaults to aim for.

Defaults update automatically based on age & gender
⚖️ Body Composition
⚖️
BMI
22.0
healthy range: 18.5–24.9
Calculate →
📏
Body Fat %
25.0%
fitness range: 21–32%
Calculate →
📐
Waist‑to‑Hip
0.80
low risk: <0.85
Calculate →
❤️ Heart & Cardio
❤️
Zone 2 Range
140–153 bpm
60–70% max HR
Calculate →
🫁
VO₂ Max
38.5
mL/kg/min (Good)
Calculate →
💪 Strength (Intermediate Benchmarks)
🏋️
Bench Press
65 kg
intermediate standard
Estimate →
🦵
Squat
85 kg
intermediate standard
Estimate →
🏋️‍♀️
Deadlift
100 kg
intermediate standard
Estimate →
🔥 Nutrition
🔥
Daily Calorie Target
1,830 cal
for 0.5 kg/wk loss
Calculate →
💡 Defaults are ideal targets for your age and gender. Click any Calculate → link to find your actual number, then type it in.
Your numbers are saved in your browser and will still be here when you come back.

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