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VivMetric — Free Body Metrics & Composite Health Score

Get a free body metrics score from your BMI, waist-to-height ratio, waist-to-hip ratio and body fat percentage — the four numbers that together are far more useful than BMI alone. Plus calculators compared against NHANES percentiles, IOM pregnancy gain, EWGSOP2 sarcopenia screening, 2026 military (WHtR) fitness, and CDC child growth curves. US imperial units (lb, in, oz) by default. No signup, no data upload.

🧭 Four-Metric Health Score 📊 NHANES Percentiles 🤰 IOM Pregnancy Gain 💪 EWGSOP2 Sarcopenia 🎖️ Military WHtR 2026 👶 CDC Child Growth 🇺🇸 US Units Default 🔓 No Signup · No Data

Four-metric composite score (BMI + WHtR + WHR + body fat) into a single 0-100 number, with printable reports. US imperial units (lb, in, oz) by default.

See where your BMI sits among US adults of the same age and sex — NHANES 2017-2020 percentile reference, sourced and dated.

Population-specific checkers: EWGSOP2 sarcopenia, 2026 military WHtR body fat, IOM pregnancy gain, CDC child growth curves.

CDC, WHO, NIH and AASM referenced formulas. All calculations run locally in your browser — no data upload, no medical advice.

All Calculators → Read the Guides
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Composite Health Index

Combine BMI, waist-to-height ratio, waist-to-hip ratio and body fat into one 0-100 score — see how your metrics work together, not just one number.

Try the Score →
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NHANES Percentile

Where does your BMI rank among US adults of the same age and sex? Percentile reference from NHANES 2017-2020.

Check Your Rank
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Body Composition Calculators

Quickly calculate key body metrics with our interactive widgets. Get instant results without navigating to full calculator pages.

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Body Fat Calculator

Estimate body fat percentage

Est. Body Fat --
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Learn More About Body Fat

Uses Deurenberg formula (1991): Body fat % = 1.2 × BMI + 0.23 × age - 10.8 × gender - 5.4. Provides a quick estimate — for accurate measurements use DEXA or hydrostatic weighing.

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Waist-Hip Ratio

Assess body fat distribution

WHR --
Risk Level --
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Learn More About Waist-Hip Ratio

Waist-to-Hip Ratio (WHR) is calculated by dividing your waist circumference by your hip circumference. It helps assess whether you carry excess abdominal fat, which is associated with higher cardiovascular disease and type 2 diabetes risk.

According to the World Health Organization, a healthy WHR is below 0.90 for men and below 0.85 for women. Values above these thresholds indicate increased health risks from central obesity (apple-shaped fat distribution).

WHR is considered more reliable than BMI for predicting obesity-related health risks because it specifically measures abdominal fat, which is the most metabolically active and health-risky type of body fat.

* All calculations are general estimates for reference only. Not a medical diagnosis.

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Teen BMI Calculator
BMI percentile estimation for ages 2-19 using CDC pediatric growth chart percentiles by age and gender.
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Standard Weight Chart
Reference table of height-corresponding weight ranges based on BMI 18.5-24.9 standard intervals.
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Height-Weight Ratio
Height to weight proportional ratio comparison and population percentile reference display.
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Ideal Body Weight
Four classic formulas (Hamwi, Devine, Robinson, Miller) for calculating ideal body weight based on height.
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Lean Body Mass (LBM)
Katch-McArdle formula for estimating lean body mass using body fat percentage — essential for fitness tracking.
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Fat Free Mass Index
Calculate FFMI to assess muscle mass relative to height — natural vs enhanced classification standards.
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Waist-Height Ratio
WHtR calculation for central adiposity assessment — quick waist-to-height health screening tool.
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Body Age Calculator
Estimate biological age based on body composition metrics, BMI, body fat percentage and fitness level.

Advanced & Population-Standard Tools

Differentiated tools you won't find on generic BMI sites: composite scoring, U.S. population percentiles, reverse planning, and official military / medical standard checkers (military WHtR 2026, IOM, EWGSOP2, CDC).

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Composite Health Index
One 0-100 score for BMI + waist-to-height + waist-to-hip + body fat, with a radar chart.
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NHANES BMI Percentile
Where does your BMI rank among U.S. adults of your age and sex? NHANES reference.
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Reverse Target Weight
Set a goal BMI and get your target weight, pounds to change, and a weekly plan.
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Four-Metric Comparison
BMI vs waist-to-height vs waist-to-hip vs body fat — do the signals agree?
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Sarcopenia Screener (SARC-F)
EWGSOP2-recommended 5-question screen for age-related muscle loss risk.
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Military Body Fat Check
2026 Army WHtR (Army Directive 2026-13) and Marine WHtR 0.52 — go/no-go.
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Pregnancy Weight Gain
IOM 2009 total and weekly gain ranges by pre-pregnancy BMI, with on-track check.
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Child BMI Percentile
BMI-for-age percentile for ages 2-20 using CDC 2000 growth chart reference.
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Printable Health Report
Generate a clean, print/PDF-ready summary of your body composition metrics.
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Fitness Goal Guide
Fat loss vs muscle vs health vs performance — get a personalized tracking path.

Metabolism & Calorie Tools

Estimate metabolic rates, daily energy needs and calorie budgets for body composition goals.

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BMR Calculator

Basal metabolic rate estimation

BMR --
Daily Calories --
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Learn More About BMR

BMR (Basal Metabolic Rate) is the energy your body burns at complete rest. Uses Mifflin-St Jeor equation — the most accurate BMR formula recommended by dietitians.

Multiply BMR by activity factors: sedentary 1.2, light 1.375, moderate 1.55, very 1.725, extreme 1.9 to estimate TDEE.

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TDEE Calculator

Total Daily Energy Expenditure

TDEE --
BMR --
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Learn More About TDEE Calculators

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that reflects your daily movement and exercise level.

BMR is computed using the Mifflin-St Jeor equation — widely considered the most accurate formula by nutrition professionals. For men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161.

Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Very 1.725, Extreme 1.9. These values are based on the American College of Sports Medicine guidelines.

* All calculations are general estimates for fitness tracking reference only. Not a medical assessment.

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Calorie Deficit Calculator

Calculate weight loss potential

Daily Deficit --
Weekly Loss --
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Learn More About Calorie Deficit Calculators

This calculator estimates the daily calorie deficit required to reach your target weight within a specified time frame. It uses the standard energy density estimate of 3,500 calories per pound of body weight loss.

A safe and sustainable rate of weight loss is generally considered to be 0.5 to 1 pound per week, which corresponds to a daily deficit of approximately 250 to 500 calories. Larger deficits may increase the risk of muscle loss, nutritional deficiencies, and metabolic adaptation.

The 3,500-calorie rule is a simplified estimate. In reality, the energy cost of weight loss varies based on body composition, activity level, and metabolic changes that occur during weight reduction.

* All calculations are general estimates for educational reference only. Not a medical or nutritional recommendation.

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Metabolic Syndrome
Screening tool using NCEP ATP III criteria: waist circumference, BP, glucose, triglycerides, HDL.
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TDEE Calculator
Total daily energy expenditure with 5 activity factor levels. Harris-Benedict and Mifflin-St Jeor formulas.
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Calorie Deficit Calculator
Calculate personalized calorie targets for fat loss, maintenance, or muscle gain using TDEE-based approach.
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BMR Calculator
Basal metabolic rate with Mifflin-St Jeor, Harris-Benedict revised, and Katch-McArdle formulas.
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Body Fat Calculator
Estimate body fat % using Deurenberg, US Navy circumference, and BMI-based formulas with US units.

Calorie Burn & Activity

Estimate calories burned during various activities and workouts based on MET values.

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Exercise Calorie Burn

Estimate calories burned instantly

Calories Burned --
MET Value 3.5
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Learn More About Exercise Calorie Calculators

This calculator uses MET (Metabolic Equivalent of Task) values from the CDC's Compendium of Physical Activities. The formula is: Calories = MET × 3.5 × weight(kg) / 200 × minutes.

A 154 lb adult walking 30 minutes at 3.5 mph burns roughly 100 kcal. Running at 6 mph for 30 minutes burns around 480 kcal. Higher MET activities burn more calories per minute but may be harder to sustain.

For a detailed breakdown with pace adjustments and activity history tracking, visit our full exercise calorie calculator. Pair it with the TDEE calculator to see how workouts change your daily energy needs.

* Estimates are general. Not medical or nutritional advice.

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Exercise Calorie Calculator
Estimate calories burned during 100+ activities using MET values. Running, cycling, strength training and more.
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Calorie Deficit Calculator
Set personalized calorie targets and timelines for weight loss using proven TDEE-based methodology.
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TDEE Activity Factors
Understand how different activity levels (1.2-1.9) multiply your BMR to determine daily caloric needs.
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Body Fat & LBM Tools
Calculate body fat percentage and lean body mass to better understand your body composition baseline.

Hydration, Sleep & Wellness

Track hydration levels, optimize sleep cycles and monitor daily routine patterns for better health.

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Daily Water Intake

Calculate recommended water amount

Daily Water --
Cups (8 fl oz) --
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Learn More About Water Intake Calculators

This calculator estimates daily water needs using the Institute of Medicine's formula: approximately 30 ml of water per kg of body weight, adjusted for activity level and climate conditions.

In the US imperial system, this translates to roughly 1 fluid ounce per pound of body weight as a baseline. Physical activity and hot weather increase sweat loss, requiring additional hydration beyond baseline levels.

The IOM recommends about 3.7 liters (125 fl oz) for adult men and 2.7 liters (91 fl oz) for adult women as a general baseline, with adjustments for individual lifestyle factors.

* All calculations are general estimates for hydration reference only. Not a medical recommendation.

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Sleep Cycle Calculator

Find optimal wake-up times

Recommended --
View Full Calculator
Learn More About Sleep Cycles

Sleep cycles are approximately 90 minutes each. Waking up at the end of a cycle (rather than during deep sleep) helps you feel more refreshed. Most adults need 5-6 cycles (7.5-9 hours) per night.

Enter your bedtime to see optimal wake-up times for 5, 6, 7, and 8 complete cycles. The calculator factors in the average 14 minutes it takes to fall asleep.

For a full sleep duration recommendation by age and detailed cycle analysis, visit our complete sleep calculator.

* General reference only. Individual sleep needs vary based on age, activity, and health.

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Sleep Cycle Calculator
Calculate optimal bedtimes and wake times based on 90-minute sleep cycles with AASM-recommended durations.
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Water Intake Calculator
Estimate daily water needs in oz based on weight, activity level, and climate. IOM formula-based calculation.
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Body Age Calculator
Estimate biological age from body composition metrics. Compare chronological vs biological body age.
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Waist-Hip Ratio
Calculate WHR for central adiposity assessment using WHO sex-specific cutoffs and health risk categories.

Browse Our Guides

Explore in-depth articles and reference guides on body metrics, metabolism, and health calculations.

Browse All Articles & Guides

BMI, Body Fat & TDEE — Frequently Asked Questions

Quick answers to the questions most visitors ask before using the calculators above. All answers reference CDC, WHO, and NIH public health standards.

What is a healthy BMI range?
According to the CDC and WHO, a healthy BMI range for adults age 20 and older is 18.5 to 24.9. Below 18.5 is classified as underweight, 25.0 to 29.9 as overweight, and 30.0 or above as obese. These cut-points come from population-level disease risk data and are not a diagnosis for any single person.
How is body fat percentage calculated?
Our Body Fat Calculator uses the Deurenberg formula: BF% = 1.2 × BMI + 0.23 × age − 10.8 × gender − 5.4, where gender = 1 for males and 0 for females. The US Navy method uses waist, hip, and neck circumferences instead. Clinical methods like DXA scans and hydrostatic weighing are more accurate but require specialized equipment.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the estimated number of calories your body burns in 24 hours, combining basal metabolic rate, the thermic effect of food, and physical activity. The standard factorial method calculates TDEE = BMR × activity factor, with factors from 1.2 (sedentary) to 1.9 (very active).
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor to estimate your real-world daily calorie burn. BMR is the baseline; TDEE is what you actually expend in a normal day.
Are these health calculators free to use?
Yes. Every calculator on VivMetric is 100% free with no signup, registration, or personal information required. All calculations run locally in your browser, and no data is uploaded or stored on a server.
What is a healthy weight range for my height?
A healthy weight range corresponds to a BMI between 18.5 and 24.9. At 5 ft 9 in (69 inches), that works out to roughly 125 to 168 lb. Our BMI Calculator shows your personal healthy weight range automatically using the same CDC and WHO cut-points.