Your Fitness
Score

Get a single score out of 100 that combines your BMI, body fat, and calorie balance. See where you stand — and share it.

Your Details
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/ 100
Weight Score
Body Comp
Activity
Proportions
Improve Your Score
🔥 Calorie Calculator 📊 Body Fat Calculator 🥩 Macro Calculator ⚡ TDEE Calculator

What Your Fitness Score Means

Your Fitness Score is a single number from 0 to 100 that summarises four key health and body composition metrics into one shareable result. A higher score reflects a healthier combination of body weight, body composition, activity level, and proportions — based on established reference ranges from the WHO, ACE, and exercise science research.

85–100
Elite
Excellent body composition and active lifestyle
70–84
Good
Healthy range with room to improve
50–69
Average
Moderate changes will have big impact
0–49
Below Average
Consistent small changes will help significantly

How the Score Is Calculated

The score combines four components, each scored out of 100 and weighted based on their relative importance to overall health:

Weight Score — 25%
Based on your BMI relative to WHO healthy range (18.5–24.9). Scores 100 when BMI is in the healthy range, declining proportionally outside it.
Body Composition — 35%
Estimated using the US Navy body fat method. Scored against ACE healthy body fat ranges (10–18% men, 18–25% women). Highest weight in the score because body composition is the strongest predictor of metabolic health.
Activity Level — 20%
Combines your activity multiplier and weekly exercise hours. Benchmarked against WHO physical activity guidelines (150+ minutes moderate activity per week).
Proportions — 20%
Waist-to-height ratio (WHtR) — a measure of central adiposity. Research shows WHtR is a better predictor of cardiometabolic risk than BMI alone. Target: WHtR below 0.5.

How to Improve Your Score

Look at your four component bar scores — the lowest one reveals where to focus first. Here are the evidence-based actions that move each component:

Improve Weight Score

Calculate your calorie target and TDEE. A daily deficit of 300–500 kcal produces ~0.5kg/week fat loss without muscle breakdown.

Improve Body Composition

Resistance training 3–4×/week combined with adequate protein intake (1.8–2.4g/kg) preserves muscle while fat is reduced.

Improve Activity Score

The WHO recommends 150–300 minutes of moderate-intensity activity per week. Start with a daily 30-minute walk and add 2–3 resistance training sessions.

Improve Proportions Score

Reducing waist circumference comes from sustained caloric deficit combined with exercise. Research shows that visceral fat (around the waist) responds particularly well to regular aerobic activity.

Educational tool only. The Fitness Score is a simplified estimate intended to give you a general sense of your current health metrics relative to established reference ranges. It is not a medical assessment, clinical diagnosis, or substitute for professional health evaluation. Scores are based on self-reported measurements and population-level formulas — individual results will vary. Always consult a qualified healthcare provider for personalised health advice. Sources: WHO physical activity guidelines, ACE body fat norms, Ashwell & Hsieh WHtR research (2005). Full disclaimer.