Calculate BMI, calories, protein, carbs, fat daily
Tan Phat Digital's BMI calculator is a comprehensive solution to help you assess your weight status and plan your nutrition scientifically in the most accurate way. Calculate BMI (Body Mass Index) accurately with detailed classification according to WHO standards specifically for Asians: underweight (under 18.5), normal (18.5-22.9), overweight (23-24.9), obese (from 25 or more). Calculate BMR (Basal Metabolic Rate) - the amount of calories the body burns at complete rest and TDEE (Total Daily Energy Expenditure) - total daily energy consumption based on the Mifflin-St Jeor formula, which has been proven by many scientific studies to be the most accurate for modern people, about 5% more accurate than the old Harris-Benedict formula. Calculate the recommended macros: Protein (30%), Carbs (40%), Fat (30%) in a balanced ratio suitable for most people. 5 levels of activity options from sedentary (sitting in the office) to very high (exercising twice a day or heavy work). Intuitive interface with color-coded results helps quickly identify health status. Completely free, processed offline in the browser, no need to register an account, absolutely secure personal information.
BMI (Body Mass Index) helps quickly assess your weight compared to your height - this is the first and most important step to determine your health goals. This index is used by WHO and global health organizations as a screening tool to identify people at risk of weight-related diseases such as type 2 diabetes, cardiovascular disease, high blood pressure, and some types of cancer. BMR (Basal Metabolic Rate) indicates the number of calories the body burns at complete rest in 24 hours - this is the basis for calculating daily energy needs. BMR accounts for 60-75% of total energy intake and is influenced by many factors such as age, gender, muscle mass, and genetics. TDEE (Total Daily Energy Expenditure) is the total calories consumed each day including all activities from breathing, digestion to exercise - this is the most important number to lose weight, gain weight, or maintain current weight. Simple rule: eat less than TDEE to lose weight (caloric deficit), more to gain weight (caloric surplus), equal to maintain (maintenance). Knowing your macros (protein, carbs, fat) helps balance optimal nutrition, build and maintain muscle, provide steady energy throughout the day, and support important hormone functions in the body.
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