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How’s your health doing? Time for a HealthCheck!

Numbers don’t lie – but they can help you!
Stop guessing and start optimizing! Our calculators help you determine your BMI, calorie needs, and body composition — so you can train and eat smarter. Ready to level up?

Calculate your BMI

Health infographic showing five human silhouettes representing BMI categories: underweight, normal, overweight, obese, and extremely obese, each with corresponding BMI ranges.
BMI on its own says little about your health. But when combined with your body fat percentage, it gives a much clearer picture of your physical condition. Do you have a high BMI but a low or normal fat percentage? Then your body composition is likely just fine. If both your BMI and fat percentage are high, however, there may be cause for concern.

BMI results as known at CDC.

Want to learn more about how to interpret your results?
Check out our detailed blog post on BMI, body fat percentage, and calorie needs to get more insights!

Calculate BMI

Enter your age, height, and weight, to calculate your BMI.

BMI value

Too light
Normal
Too heavy
Obese
Morbidly Obese

Calculate your fat percentage

Are you a strength athlete? Then go with the Hodgdon-Beckett formula. The BMI-based formula isn’t suitable for people with a lot of muscle mass and will give an unrealistic estimate of your body fat percentage. The most accurate method is a skinfold measurement, but a bio-impedance scale can also be useful — as long as you measure consistently under similar conditions. While bio-impedance is less precise, it’s excellent for tracking progress over time. The formulas in this tool provide a solid estimate, as long as you choose the one that fits your situation.

Calculate fat percentage

Select a formula below and fill in the required fields to calculate your fat percentage..

Fat percentage

Extremely low
Too low
Normal
Too high
Extremely high

Fat percentage results as known at CZ Zorg.

Calculate your calorie need

The different formulas give fairly similar results. We've included the three most commonly used methods. Feel free to try them all — they provide a realistic picture of your daily energy needs. You'll see three values: your basal metabolic rate (resting energy use), your total requirement including activity level, and an adjusted value based on your goal (losing, gaining, or maintaining weight).

Calculate calorie need

Select a formula below and fill in the required fields to calculate your calorie need.

Little exercise/sedentary job
1–2x p/w light exercise/light job
3–4x p/w moderate exercise/physical job
5–6x p/w intense exercise/heavy job
7x p/w intense exercise/extreme job
Calorie need

Nutrition is complex – but we make it simple

A solid calorie setup is the foundation. We’ll create a personal nutrition plan that fits your life, goals, and preferences. Want to train as well? Then you’ll get a training program tailored to your situation. Exercise alone usually isn’t enough, for most people (±95%) something needs to change in their eating habits to achieve real results. Once that’s in place, exercise will speed up your progress.

With the Vytal app, healthy eating becomes simple and fun. You get a personalized plan with normal, tasty, and nutritious meals. You can start right away: the first 2 weeks are free.

With Virtuagym, training becomes just as easy. We actively check in with you—on both nutrition and training—so you have everything you need to truly reach your goals.

Does Vytal suit you? Then you can continue with all premium features for €15 per month, with no obligations or contract.

Contact us for more info, or download the app(s) and sign up for free.
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