Health and Fitness Calculators

There are various interesting health metrics that help you improve your health or stay healthy. FitnessSyncer calculates these and more automatically on your health and fitness data. Here are some quick calculators.

Energy and body

• Basal Metabolic Rate (BMR)Work out your basal metabolic rate with the Mifflin-St Jeor equation, from your sex, age, height and weight, with the formula and a worked example.From your profile
• Total Daily Energy Expenditure (TDEE)Work out your total daily energy expenditure from your basal metabolic rate and how much you move, with the activity factors in full and an honest account of what the multiplier hides.From your data
• Macro SplitTurn a daily calorie target into grams of protein, carbohydrate and fat, with three common splits, the arithmetic behind them and what the split does and does not decide.From your profile
• Protein TargetWork out a daily protein target from your weight and your goal, with the grams per kilogram behind each, and why lean body mass gives a better answer than weight does.From your profile
• Body Mass Index (BMI)Work out your body mass index from your height and weight, with the categories, the formula, and an honest account of where BMI stops being useful.From your data

Heart and blood

• Mean Arterial PressureWork out your mean arterial pressure from a systolic and diastolic reading, with the formula, a worked example, and what the number does and does not tell you.From your data
• Estimated A1CEstimate your A1C from an average glucose reading, in mg/dL or mmol/L, with the bands, the formula and what a calculated A1C can and cannot stand in for.From your data

Sleep

• Sleep DebtWork out your sleep debt against the sleep you are aiming for, with the formula, a worked example and what a running debt does and does not mean.From your data
• Sleep EfficiencyWork out your sleep efficiency from your time in bed and your time asleep, with the formula, what counts as good, and why a high score is not the same as good sleep.From your data

Training

• Estimated Fitness AgeTurn a VO2 Max reading into a fitness category and a fitness age, with what the number measures, where the norms come from and how far to trust them.From your data
• One-Rep MaxEstimate your one-rep max from a set you have already lifted, with both the Epley and Brzycki formulas and why the estimate falls apart above about ten repetitions.Type it in

Cycle

• Period & Fertile Window EstimatorEstimate your next period, your ovulation date and your fertile window from the start of your last period and your usual cycle length.Type it in