Body Mass Index gives a quick snapshot of your weight relative to height. Use it as a starting point, not a final verdict.
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YOUR BMI
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UNDERWEIGHTNORMALOVERWEIGHTOBESE
BMI doesn't account for muscle mass, bone density, or fat distribution. Athletes and active individuals should pair this with body composition testing.
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We'll generate a Pulse360 PDF with your BMI breakdown and recommendations — free, no obligation.
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Calories & Macros
Based on your stats and goal, we calculate your Total Daily Energy Expenditure (TDEE) and split it into protein, carbs, and fats.
MAINTENANCE (TDEE)—
TARGET CALORIES—
Daily Macro Targets
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Protein
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Carbs
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Fats
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Protein targets are set at 2g per kg of body weight to support muscle preservation and recovery. Adjust carbs and fats to your preference within the total calorie target.
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We'll generate a Pulse360 PDF with your calorie and macro plan plus training recommendations — free, no obligation.
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Heart Rate Zones
Training in the right zone maximises results. Enter your age to estimate your max heart rate and see your five training zones.
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MAX HEART RATE (BPM)
Zones based on percentage of max HR. Karvonen method uses heart rate reserve (HRmax − RHR) for more personalised zones. Wear a chest strap for most accurate readings during training.
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We'll generate a Pulse360 PDF with your complete HR zone chart and training guide — free, no obligation.
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Body Fat % Estimator
Uses the US Navy method — more revealing than BMI for active people. Measures fat mass vs lean mass from simple tape measurements.
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BODY FAT %
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Fat Mass
kg
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Lean Mass
kg
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Ideal Range
target %
Navy method is accurate to within 3–4% of DEXA scans. Track this monthly rather than weekly — it is a long-game metric.
Get Your Full Personalised Report
Your Pulse360 PDF includes body composition breakdown, ideal body fat targets, and a personalised plan.
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1-Rep Max Calculator
Enter a weight you can lift for multiple reps to estimate your 1RM and get a full set of training percentages for programming your sessions.
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ESTIMATED 1RM (KG)
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Training Percentages
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Weight (kg)
Rep Range
Training Zone
Based on the Epley formula. Use 70–80% for hypertrophy (8–12 reps), 85–95% for strength (2–5 reps), 95%+ for max effort singles.
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Your Pulse360 PDF includes your 1RM estimates, a training percentage chart, and strength programming advice.
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Hydration Calculator
Most people are chronically under-hydrated. Find your personalised daily water target based on your body weight, activity level, and Mysuru's climate.
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Litres per day
— glasses of water
BASE INTAKE (WEIGHT-BASED)—
ACTIVITY ADD-ON—
CLIMATE / SWEAT ADD-ON—
Spread intake evenly — aim for a glass every 45–60 minutes during waking hours. Urine should be pale yellow. Increase by 500ml on heavy training days.
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Your Pulse360 PDF includes your hydration targets and a practical daily guide.
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Recovery Readiness
Should you train hard today or pull back? Answer 4 quick questions to get a Green / Amber / Red readiness score and a training recommendation.
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SLEEP SCORE—
SORENESS & RECOVERY—
MENTAL READINESS—
A Red score doesn't mean stay home — light Zone 1 movement, mobility, or a Pulse360 recovery session (massage, compression, contrast therapy) is often the best choice.
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Your Pulse360 PDF includes your readiness breakdown and a personalised recovery plan.
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Running Pace Calculator
Enter your goal race and target finish time to get your race pace plus a complete set of training paces for structured run programming.
Target Finish Time
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RACE PACE (MIN/KM)
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Training Paces
Easy runs (60–70% of effort) should make up 80% of your weekly volume. Tempo and interval work drives fitness gains — use sparingly, 1–2x per week.
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Your Pulse360 PDF includes your race pace, full training pace chart, and a 12-week run structure overview.
✓ Your report is downloading now. The Pulse360 team will be in touch shortly.
