Reference charts

11 reference tables, each computed from the same equations as the calculator it belongs to — so the two can never disagree. Every chart is real rendered data with an explanation of how to read it, and works with JavaScript disabled.

• BMI chart for adults

  A full BMI table by height and weight, with the WHO categories and an explanation of what the number can and cannot tell you.

• Healthy weight by height

  The weight range corresponding to a BMI of 18.5 to 25 at each height, with the lower bound, upper bound and midpoint.

• Body fat percentage by waist and neck

  Body fat percentage from the US Navy circumference method across a range of waist and neck measurements, with its error margin stated.

• MET values and energy used by activity

  Energy used per thirty minutes across a range of activity intensities and body weights, computed from published MET values.

• One rep max percentage chart

  Training loads as a percentage of a one rep max, from 50 to 95 per cent, across common maximum values.

• Target heart rate zones by age

  Training heart rate zones by age, computed with the Karvonen heart rate reserve method from the Tanaka maximum.

• Protein needs by body weight

  Daily protein in grams across body weights and activity levels, from the RDA baseline to intakes for training in a deficit.

• Calorie needs by age and weight

  Basal metabolic rate by age and body weight for men and women, computed with the Mifflin-St Jeor equation.

• Race pace chart

  Finish times at each pace across 5k, 10k, half marathon and marathon, with a note on why constant-pace projections mislead.

• Macro split comparison

  Daily protein, fat and carbohydrate in grams for each macronutrient preset, at a fixed calorie level and body weight.

• Army waist-to-height standard

  Waist-to-height ratio against the current Army standard of below 0.55, with the largest passing waist at each height.