Every number in Vitalis comes from a published, widely accepted formula. Nothing is invented, and nothing is a diagnosis.
BMI = weight (kg) ÷ height (m)²
A simple screening ratio of weight to height, classified with the WHO bands: under 18.5 underweight, 18.5–24.9 healthy, 25–29.9 overweight, 30 and above obese. It cannot tell muscle from fat, so athletes often read high.
U.S. Navy circumference method (log₁₀ of neck, waist, hip and height)
Developed for large-scale fitness assessments, this estimates body fat from tape measurements. Accuracy depends on measuring consistently at the same spots, so use the tooltips in the calculator.
Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
The energy your body uses at complete rest. Mifflin–St Jeor is the equation most commonly recommended for healthy adults.
TDEE = BMR × activity multiplier (1.2, 1.375, 1.55, 1.725, 1.9)
Your maintenance calories once daily movement and training are included. The multipliers are the standard Harris-Benedict activity factors.
Range = 18.5 × height (m)² to 24.9 × height (m)²
The weight span that keeps BMI inside the WHO healthy band for your height.
Fat mass = weight × body fat %; Lean mass = weight − fat mass
Splits your weight into fat and everything else — muscle, bone, organs, and water.
FFMI = lean mass ÷ height (m)²; adjusted = FFMI + 6.1 × (1.8 − height in m)
A height-normalised score for how much lean mass you carry. The adjustment lets people of different heights compare fairly.
Waist ÷ height
Widely used guidance suggests keeping your waist under half your height. Values from 0.5 to 0.6 are considered increased, above 0.6 high.
Waist ÷ hip
Describes where fat is distributed. Commonly cited thresholds are 0.90 for men and 0.85 for women.
35 ml per kg of body weight, plus 0–1 L for activity
A common practical baseline for fluid needs. Climate, illness, and sweat rate change the number.
1.6–2.0 g per kg of body weight depending on goal
The range regularly used in sports-nutrition literature to support training adaptation and muscle retention while dieting.
Maintain = TDEE; lose slowly = −250; lose steadily = −500; gain muscle = +300
Modest, sustainable adjustments to your maintenance calories. Targets never drop below 1,500 kcal for men or 1,200 kcal for women.