5 Professional Physique Tools
Every tool you need to track, measure, and build your best physique
BMI Calculator
Body Mass Index gives you a quick snapshot of whether your weight is in a healthy range for your height. Use it as a starting point, not the full picture.
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What is Body Mass Index (BMI)?
BMI is a simple measurement that uses your height and weight to estimate whether your body weight falls within a healthy range. It was developed in the 1830s by Belgian mathematician Adolphe Quetelet and remains the most widely used screening tool in healthcare today.
The Formula
BMI Categories (WHO Standard)
| BMI Range | Category | Health Implication |
|---|---|---|
| Below 18.5 | Underweight | May indicate nutritional deficiency |
| 18.5 – 24.9 | Normal Weight | Associated with lowest health risk |
| 25.0 – 29.9 | Overweight | Increased risk of some conditions |
| 30.0 and above | Obese | Higher risk of chronic disease |
Important Limitations
BMI cannot distinguish between muscle and fat. A muscular athlete may have a high BMI while being extremely healthy. Always use BMI alongside other metrics like body fat percentage and waist circumference for a complete picture of your health.
Body Fat Calculator
Uses the US Navy Method — one of the most accurate non-invasive body fat estimation formulas. Enter measurements in cm or inches.
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What is Body Fat Percentage?
Body fat percentage is the proportion of your total body weight that consists of fat tissue. Unlike BMI, it directly measures body composition — giving a far more accurate picture of your health and fitness level.
The US Navy Method
This calculator uses the US Navy circumference method, developed for the United States military. Studies show it has an accuracy margin of approximately ±3–4% compared to DEXA scans.
Healthy Body Fat Ranges
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athletic | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
TDEE Calculator
Total Daily Energy Expenditure — the exact number of calories your body burns every day. The foundation of any successful diet or muscle-building program.
Your Daily Calorie Burn
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What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a single day — your basal metabolic rate (BMR) plus all calories burned through physical activity.
The Formula Used
This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula for the general population by the Academy of Nutrition and Dietetics.
Female BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
How to Use Your TDEE
| Goal | Daily Calories |
|---|---|
| Fat Loss | TDEE minus 500 kcal |
| Maintain Weight | TDEE |
| Muscle Gain | TDEE plus 300 kcal |
| Aggressive Bulk | TDEE plus 500 kcal |
Macros Calculator
Get the exact grams of protein, carbohydrates, and fats you need daily based on your goal and body weight.
Daily Calories
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What Are Macronutrients?
Macronutrients are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fats. Each plays a distinct role in body composition, energy levels, and overall health.
Protein (4 kcal per gram)
Protein is the building block of muscle tissue. A general guideline is 1.6–2.2g per kg of bodyweight for those building or maintaining muscle.
Carbohydrates (4 kcal per gram)
Carbohydrates are your body's primary energy source, especially during high-intensity exercise. They fuel your workouts and support recovery.
Fats (9 kcal per gram)
Dietary fats are essential for hormone production, joint health, and absorption of fat-soluble vitamins (A, D, E, K). Never drop fat below 20% of total calories.
Ideal Body Weight Calculator
Discover your ideal weight range using three proven formulas (Hamwi, Devine, Robinson). Enter height in cm or ft+in.
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What is Ideal Body Weight?
Ideal Body Weight (IBW) is an estimated weight range considered optimal for a person of a given height and frame size. It is widely used in medicine to determine appropriate medication dosing, nutritional needs, and health risk assessment.
Three Formulas Combined
| Formula | Developed By | Year |
|---|---|---|
| Hamwi | Dr. G.J. Hamwi | 1964 |
| Devine | Dr. B.J. Devine | 1974 |
| Robinson | Robinson et al. | 1983 |
Important Note
IBW is a guideline, not a target. Factors like muscle mass and bone density mean two people of the same height can have very different healthy weights. Use this alongside body fat percentage for a complete picture.
The Physique Blog
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Expert Knowledge
Frequently Asked Questions
Everything you need to know about our tools and physique tracking
Are all the tools on OurPhysique completely free?
Yes — every calculator on OurPhysique is 100% free to use with no sign-up, no subscription, and no hidden fees. We believe everyone deserves access to quality fitness tools.
How accurate are the BMI and Body Fat calculators?
Our BMI calculator uses the standard WHO formula, and our Body Fat calculator uses the US Navy Method — one of the most accurate non-invasive methods available. Results are estimates and should be used as a guide alongside professional advice.
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day. It is the foundation of any diet plan — whether you want to lose fat, maintain weight, or build muscle, knowing your TDEE is the essential first step.
How do I calculate my ideal macros for muscle building?
Use our Macros Calculator — select “Muscle Building” as your goal and set your activity level. The calculator will give you exact daily targets for protein, carbohydrates, and fats based on your body weight and activity level.
Is this medical advice?
No. The tools and articles on OurPhysique are for informational and educational purposes only. Always consult a qualified healthcare professional or certified nutritionist before making significant changes to your diet or exercise routine.
Can I use these tools on my phone?
Absolutely. OurPhysique is fully responsive and works perfectly on all devices — smartphones, tablets, and desktops.
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