Health Metrics Studio
Health Metrics Studio is ForgePlug's flagship health platform — a premium BMI, BMR & TDEE calculator with daily calories, macronutrients, healthy weight range, body-fat estimation, lean body mass, water intake, protein, fiber, and sodium guidance. Everything updates instantly in your browser with an interactive BMI gauge, macro donut chart, calorie goal bars, weight projection timeline, and smart insights. Supports metric & imperial units worldwide. No login, no backend, no uploads — 100% privacy-first.
Your Profile
Measurement System
Automatically converts calculations
Body Fat Estimation (optional)
US Navy method — enables Katch-McArdle & lean mass
Weight Projection (optional)
Set a target weight to estimate how long it will take to reach it.
BMI
23.7
Healthy
Daily Calories
2,127kcal
Maintain
TDEE
2,127kcal
BMR 1,547 × 1.38
Healthy Weight
54.7–73.7kg
Ideal ~64.2 kg
Water Intake
3.2L
≈ 13 glasses / day
Protein
84g
1.2 g/kg · 63–105 g
Healthy Weight Range (WHO)
54.7–73.7kg
For BMI 18.5–24.9 · Ideal ~64.2 kg
BMR Formula Comparison
MifflinActive
1,547
Harris
2,041
Katch
1,882* uses body weight
Advanced Metrics
BMI Prime
0.95
Ponderal Index
13.8normal
Fiber / day
25–35 g
Sodium (WHO)
<2000 mg
Ideal Sodium
1500 mg
BMI Gauge
23.7
Healthy
BMI Prime: 0.95
Daily Macros
2,127
kcal/day
Protein
159.5 g · 30%
Carbs
212.7 g · 40%
Fat
70.9 g · 30%
Calorie Goals
MaintainCurrent
2,127kcal
No change
Cut
1,627kcal
Fat loss
Bulk
2,340kcal
Muscle gain
Smart Insights
Healthy BMI range
You are currently in the healthy BMI range (23.7). Keep up balanced nutrition and regular activity.
Maintenance calories
Your maintenance calories are approximately 2,127 kcal/day.
Maintenance strategy
Eat at maintenance calories and prioritise protein to preserve lean mass.
Daily macro targets
Aim for ~159.5 g protein, 212.7 g carbs, and 70.9 g fat per day on 2,127 kcal.
Hydration target
Aim for about 3.2 L of water daily (≈13 glasses of 250 ml), adjusted for activity, climate, and exercise.
Summary Preview
Health Metrics Studio — Summary ================================ Age: 30 · Height: 172 cm · Weight: 70 kg Gender: other · Activity: Lightly Active Goal: Maintain Weight · BMR formula: mifflin_st_jeor BMI: 23.7 (Healthy) BMI Prime: 0.95 BMR: 1,547 kcal/day TDEE: 2,127 kcal/day Calorie target (Maintain): 2,127 kcal/day Macros: 159.5 g protein · 212.7 g carbs · 70.9 g fat Healthy weight range: 54.7–73.7 kg Water intake: 3.2 L/day Protein: 84 g/day All calculations happen entirely in your browser. This is educational information, not medical advice.
Health Education
Pregnant or breastfeeding?
Calorie and macro targets change significantly during pregnancy and lactation. Please consult your healthcare provider — the estimates here are not appropriate for these stages and should not be used as a nutrition plan.
BMI = weight (kg) ÷ height² (m). It's a quick screening tool, not a diagnosis.
WHO categories: <18.5 underweight, 18.5–24.9 healthy, 25–29.9 overweight, ≥30 obese.
Limitations: BMI doesn't distinguish muscle from fat, and doesn't account for age, sex, or fat distribution. Very muscular people may show a high BMI while being lean.
Your Profile
Measurement System
Automatically converts calculations
Body Fat Estimation (optional)
US Navy method — enables Katch-McArdle & lean mass
Weight Projection (optional)
Set a target weight to estimate how long it will take to reach it.
Frequently Asked Questions
Everything you need to know about BMI, BMR, TDEE, calories, and macros
How accurate are these health calculations?
Which BMR formula should I use?
What is the difference between BMR and TDEE?
Are calorie deficits safe?
Is my health data private?
Does this work on mobile?
How is body fat percentage estimated?
How much water should I drink?
Share this tool