Enter your stats once. Get your BMI, body fat, daily calories, hydration target, and macro breakdown — plus an overall health score from 0 to 100.
Enter waist, neck, and (for women) hip measurements for a more accurate body fat estimate. Uses the US Navy method.
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Your health score (0–100) is a weighted composite of four factors: your BMI category (30 pts), activity level (25 pts), body fat percentage when measurements are provided (25 pts), and how well your stated goal aligns with your current metrics (20 pts). A score of 80+ is excellent; 65–79 is good; 50–64 is fair; below 50 suggests meaningful room for improvement.
No — waist, neck, and hip measurements are optional. If you skip them, body fat is estimated from BMI and the score still calculates. For the most accurate result, adding measurements unlocks the US Navy body fat method, which is significantly more precise than BMI alone.
BMI uses the standard formula (kg/m²). Calories use the Mifflin-St Jeor equation for BMR, multiplied by your activity factor for TDEE. Body fat uses the US Navy circumference method when measurements are provided. Water is based on 0.5 oz per pound of body weight with an activity adjustment. Macros use evidence-based protein targets (0.7–1g/lb) with fat at 0.35–0.4g/lb and carbs filling the remaining calorie budget.
The score is an evidence-based estimate — a useful snapshot, not a clinical diagnosis. It shows where your numbers sit relative to established healthy ranges. Use it to track progress over time. For medical advice or interpretation, consult a licensed healthcare professional.
Monthly check-ins work well. Your score will shift as your weight, activity level, or goals change. Tracking the trend over time is more meaningful than any single number — a 5-point improvement over three months tells a clear story.