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Know your
numbers
Every body metric explained, computed with a formula we name and cite, and connected to the next one. No sign-up, no health data stored, and no advice dressed up as expertise.
The numbers are connected. Move one.
Every arrow below is an equation this site names and cites — hover one to see which paper it comes from. This is what "know your numbers" means here: not twelve separate boxes, but one system where your weight reaches your macros through four published steps.
| From | To | Value now | Equation |
|---|---|---|---|
| Weight | BMR | 1649 kcal | Resting energy expenditure (Mifflin-St Jeor) |
| Height | BMR | 1649 kcal | Resting energy expenditure (Mifflin-St Jeor) |
| Age | BMR | 1649 kcal | Resting energy expenditure (Mifflin-St Jeor) |
| Weight | Lean mass | 58.05 kg | Lean body mass (Boer) |
| Height | Lean mass | 58.05 kg | Lean body mass (Boer) |
| BMR | TDEE | 2556 kcal | Activity multipliers for total daily energy expenditure |
| Activity | TDEE | 2556 kcal | Activity multipliers for total daily energy expenditure |
| Weight | Protein | 60-60 g | Protein RDA for adults |
| Age | Max heart rate | 180 bpm | Maximum heart rate (Tanaka, 208 - 0.7 x age) |
| TDEE | Macros | 128/320/85 g | Atwater general factors (energy per gram) |
| Protein | Macros | 128/320/85 g | Acceptable Macronutrient Distribution Ranges (AMDR) |
| TDEE | Water | 3.7 L | Water per calorie expended |
| Max heart rate | HR zones | Z2 108-126 | Five-zone heart-rate bands (50-60-70-80-90-100% of HRmax) |
Three wings, one idea: measure it, then understand it
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The quarterly habit
One number told once is trivia. The same number four times a year is information. The Numbers Log keeps eight to ten of your figures on one card, shows what moved since last quarter, and prints. It lives in your browser only — there is no account and nothing is uploaded.
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Calculators, every formula cited
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Health calculators that show their working
Most health calculators hand you a number and no way to check it. My Health My Wellness does the opposite: every tool names the formula it used, links the paper or guideline that published it, shows the date we last checked that source, and reports the error band the original research found. Where two accepted formulas disagree — as Fox and Tanaka do for maximum heart rate, or Boer, James and Hume do for lean body mass — you see both, with the gap explained, instead of one picked quietly on your behalf.
The tools cover the metabolic numbers (BMR, TDEE, maintenance calories, macro and protein targets, water intake), the cardiovascular ones (maximum heart rate, training zones, resting rate), body composition (lean body mass, body fat percentage, waist-to-height), training maths (pace and splits, one-rep max, calories burned by activity), glycemic conversions (A1C to average glucose, GMI), cycle and fertility timing (period, ovulation, implantation, hCG doubling), and pregnancy dates and ranges (due date, conception date, weight-gain guidance, growth percentiles).
Everything is computed in your browser. There is no account, nothing is uploaded, and cycle and pregnancy inputs in particular never leave your device — which is both an ethical position and, frankly, the reason to use this site over one that monetises your data. Read the methodology for the full list of formulas and sources, or the changelog for every time a reference value changed.
For sleep timing — bedtime, sleep cycles, naps, caffeine cutoff — see theballastprinciple.com
Turn these targets into meals with the kitchen-math tools at recipesandmeasures.com
For the money side of the 60+ years — Medicare costs, IRMAA, claiming age — see thewisesenior.com