Health Monitoring Calculator Pack
Seven routine metrics — blood pressure, heart rate, BMI, waist-to-hip ratio, body fat, ideal weight and BSA — to decode your checkup report.
Checkup reports are full of numbers. This pack puts the seven most routine metrics in one place with calculations and grading references — so the report becomes actionable instead of alarming.
7 tools · follow the steps
Use in this order
- 1Blood Pressure CalculatorBP category, pulse pressure and reference tables
Step 1 · Blood pressure
Grade systolic/diastolic readings against standards to know when to follow up.
- 2Heart Rate Zone CalculatorMax heart rate and training intensity zones
Step 2 · Heart rate
Resting HR and target zones — dual signals of fitness and intensity.
- 3BMI CalculatorBody mass index with healthy range by standard
Step 3 · BMI
BMI against WHO and China grading — catch overweight early.
- 4Waist-to-Hip Ratio CalculatorWHR with abdominal obesity risk reference
Step 4 · Waist-to-hip ratio
Central fat predicts metabolic risk better than weight — measure and see.
- 5Body Fat CalculatorCircumference-based estimate with ACE classification
Step 5 · Body fat
Estimate body fat from measurements — body composition beats body weight.
- 6Ideal Weight CalculatorDevine, Robinson and Miller formulas
Step 6 · Ideal weight
Healthy weight ranges from multiple formulas — aim for a range, not a point.
- 7Body Surface Area CalculatorFive BSA formulas with 1.73m² reference
Step 7 · Body surface area
BSA underlies dosing and metabolic assessment — shows up in clinical contexts.
Related Guides
BMI Standard Ranges: Formula, Tables & Limitations
BMI = weight(kg) ÷ height(m)². Chinese standard: 18.5–23.9 normal, 24–27.9 overweight, ≥28 obese. WHO uses 25/30 cutoffs. Includes full classification tables, examples at common heights, and why muscular people and the elderly should read BMI with caution.
Read guide →
Body Fat Percentage: Formulas, Standards & Measurement
Healthy ranges: men 10-20%, women 18-28% (varies by age). Navy formula uses waist/neck/height (±3-4%); DEXA is the lab gold standard. Covers all measurement methods, age-adjusted tables, and why BMI misses skinny-fat.
Read guide →
Waist-to-Hip Ratio: How to Measure, Standards & Health Risk
WHR = waist ÷ hip. Risk lines: men >0.90, women >0.85 (WHO). Measure waist at the navel, hips at the widest point, standing relaxed. Apple vs pear shape, the WHtR alternative (waist ÷ height < 0.5), and how to improve.
Read guide →
Heart Rate Zones: Max HR, Training Intensity & Fat Burn
Max HR ≈ 220 − age (±10-12). Five zones: Z2 (60-70%) builds aerobic base and burns the most fat per total effort; Z4-Z5 (80-100%) for performance. 40yo: max ~180, Z2 = 108-126 bpm. Includes the Karvonen reserve method and resting-HR health table.
Read guide →
Ideal Weight: Standard Formulas & Healthy Ranges
Common formulas: Broca (height−105 for men, −110 for women), BMI-based range (18.5–23.9 × height²), and Devine. A 175cm man's ideal range is ~57–73kg. Why a range beats a single number, and how frame size and muscle mass shift your personal target.
Read guide →
Body Surface Area (BSA): Mosteller Formula & Medical Uses
Mosteller: BSA(m²) = √(height(cm) × weight(kg) ÷ 3600). 175cm/70kg → 1.84 m². BSA drives chemo dosing, burn assessment (rule of nines) and cardiac indexing. Includes all five formulas compared and worked medical examples.
Read guide →
How Much Water a Day: Calculation & Drinking Schedule
Baseline: 30-35 ml per kg body weight — 70kg → 2.1-2.5 L from all sources (food provides ~20%). Exercise adds 500-750 ml per hour. Urine color is the best gauge: pale straw = hydrated. Covers the formula, schedules, and the 8-glasses myth.
Read guide →
FAQ
Is 130/85 high enough for medication?
That falls in the elevated band. Improve lifestyle and re-measure; medication is a clinician’s call based on the full picture.
What resting heart rate is good?
60–100 bpm is normal; 50–60 is common in trained people. Persistently above 85 with symptoms warrants a checkup.
BMI or waist-to-hip ratio?
Complementary: BMI for overall mass, WHR for central fat. Normal BMI with a big waist still flags metabolic risk.