HEALTH CHECK
Know Your Body, In Numbers.
Just enter your weight, height, and a few other details to instantly see where your body stands today — BMI, basal metabolic rate, and more — along with the calories and nutrition balance you need to reach your goal.
A free check tool provided by ZEN PRIVATE GYM. The figures shown are estimates and are not a medical diagnosis.
Enter Your Basic Info
Advanced Settings (optional)Tap to open: activity level, body fat %, target weight, name (for print)
Any field left blank is calculated using a standard default value.
*Your entries are kept inside this browser on this device for up to 180 days so you can reuse them next time (they are never sent to ZEN's servers). "Reset" deletes them completely at any time.
Enter the four fields above (weight, height, sex, age) to see your results.
We'll build a plan around these numbers, together
Combined with a physical therapist's assessment, we can propose an even more precise plan for you. Start with a first trial session to discuss it with us.
Learn More About These Numbers
What is BMI?
BMI (Body Mass Index) is a measure of body composition based on height and weight, calculated as weight(kg) ÷ height(m)². A range of 18.5–24.9 is considered a normal weight. Since muscular individuals can score higher, we recommend checking it alongside your body fat percentage.
What is BMR (Basal Metabolic Rate)?
BMR is the amount of energy your body uses per day at complete rest. It's a formula-based estimate from your age, sex, and body composition, not a measured value, and it tends to decline with age. Restricting calories far below your BMR may lead to muscle loss and poor health, so caution is advised.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is your BMR plus the energy used through daily activity and exercise — your total calories burned per day. To maintain weight, match this number; to lose weight, eat less than it; to gain, eat more than it.
What is PFC balance?
PFC refers to the balance of Protein, Fat, and Carbohydrates in your diet. Getting enough protein while losing weight helps preserve muscle mass while reducing body fat. Extreme carb or fat restriction is hard to sustain, so we recommend adjusting within a reasonable range.