Vitality Tracker
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Science & Knowledge Hub

Calculators

Sixteen free calculators from the measures you can take at home. Enter what you have once; every calculator that has enough data answers, and the rest tell you what they are missing.

Calculators marked population-level use formulas fitted to groups of people, so they describe the average person with your numbers, not you. Inside Vitality Tracker the same measures, TDEE for example, are estimated from your own history instead.
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Enter your numbers on the left; calculators answer as soon as they have enough.
ResultWaiting for data

Body composition

0 of 6 ready
Body Mass Index
Waiting for data

Needs weight and height.

Weight ÷ height². WHO classification.
Fat Free Mass Index
Waiting for data

Needs weight, height and body fat %.

Lean mass ÷ height², normalized to 1.80 m (Kouri 1995).
Waist-to-Hip Ratio
Waiting for data

Needs waist circumference and hip circumference.

Waist ÷ hip. WHO 2008 cut-offs: 0.90 men, 0.85 women.
Waist-to-Height Ratio
Waiting for data

Needs waist circumference and height.

Waist ÷ height. Ashwell & Gibson 2016; NICE 2022.
Ideal Weight
Waiting for data

Needs height and sex.

Robinson 1983, Miller 1983, Devine 1974 and Hamwi 1964 formulas; the range spans all four.
Maximum Muscular Potential
Waiting for data

Needs height and sex.

FFMI ceiling of 25 (men) or 22 (women), normalized to height (Kouri 1995). An upper bound without pharmacological assistance, not a target.

Energy and nutrition

0 of 6 ready
Basal Metabolic Rate
Population
Waiting for data

Needs weight, height, age and sex (or weight and body fat % for the lean-mass method).

Mifflin-St Jeor 1990; Katch-McArdle when body fat is known.
Daily Energy Expenditure (TDEE)
Population
Waiting for data

Needs the BMR inputs and activity level.

BMR × activity factor (1.2–1.9). Inside VT, TDEE is estimated from your own weight and intake history instead; see the method note.
Recommended Protein
Population
Waiting for data

Needs weight, sex and age.

Vitality Tracker's protein model: lean mass × 2.2 g/kg at maintenance, a little more for men, with resistance training and after 40. Without body fat %, from body weight.
Recommended Fiber
Population
Waiting for data

Needs sex, or the TDEE inputs for an energy-scaled figure.

Institute of Medicine 2005 (14 g/1,000 kcal); Reynolds 2019, Lancet.
Recommended Hydration
Population
Waiting for data

Needs weight and sex.

Vitality Tracker's hydration model: 35 mL/kg, plus 15% for men and 12 mL per minute of exercise. For comparison, EFSA 2010 adequate intakes: 2.0 L women, 2.5 L men. Includes water from food.
Metabolic Age
Population
Waiting for data

Needs weight, height, age, sex and waist circumference (or body fat % to estimate it).

S-AnthropoAge (Fermín-Martínez 2023, Aging Cell): your BMI and waist-to-height ratio against 10-year survival in US NHANES data, set so the average US adult reads their own age. A low weight for your height counts against you, as it did in that data. Without a waist, it is estimated from body fat %.

Cardiovascular

0 of 4 ready
Estimated Pulse Wave Velocity
Waiting for data

Needs age and blood pressure (systolic and diastolic).

ePWV from age and mean blood pressure (Reference Values for Arterial Stiffness Collaboration 2010, as used by Kraushaar). An estimate, not a measurement.
Vascular Age
Population
Waiting for data

Needs age, sex, height and blood pressure (systolic and diastolic).

Dr Lutz Kraushaar's vascular BioAge (Kraushaar 2018), from blood pressure, age, height and, for women, heart rate. Inside VT it is tracked against your own history; devices that report vascular age show their own.
Pulse Pressure
Waiting for data

Needs blood pressure (systolic and diastolic).

Systolic − diastolic. Franklin 1999; values above 60 mmHg in older adults track arterial stiffness.
Mean Arterial Pressure
Waiting for data

Needs blood pressure (systolic and diastolic).

Diastolic + 0.412 × pulse pressure (Papaioannou 2016). Typical resting range 70–100 mmHg.
These calculators describe measures, not disease, and do not diagnose, predict or monitor any condition. Blood-pressure-derived values assume a seated, rested reading; take any reading that concerns you to a health professional. Formulas and sources are shown under each result.
Beyond population formulas
Inside Vitality Tracker, energy expenditure, baselines and vascular age are estimated from your own history rather than the average person's.
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