Fitness
10 tools 5 articles
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Tools10
RT-HLT-004 Body Fat Calculator
Estimate your body fat percentage using the Navy method — with ASEAN-specific health ranges.
Health & Fitness
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RT-HLT-009 Heart Rate Calculator
Calculate target heart rate zones
Health & Fitness
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RT-HLT-053 Heart Rate Zones Calculator (Karvonen)
Karvonen HRR 5-zone method
Health & Fitness
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RT-OUT-009 Hiking Calorie Calculator
Calories burned hiking — with pack weight, grade and terrain
Outdoors & Recreation
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RT-HLT-055 Macro Calculator (Body-Weight g/kg)
Protein set by body weight (g/kg); carbs fill the rest
Health & Fitness
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RT-HLT-051 Max Heart Rate Calculator
Tanaka/Fox/Gulati/Nes equations
Health & Fitness
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RT-HLT-054 MET Calories Burned Calculator
MET-based, 35+ activities
Health & Fitness
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RT-HLT-052 RMR / BMR Calculator (Mifflin-St Jeor)
Mifflin-St Jeor + TDEE multipliers
Health & Fitness
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RT-HLT-003 Water Intake Calculator
Calculate your ideal daily water intake based on weight, activity and climate — with ASEAN tropical heat adjustment.
Health & Fitness
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RT-FUN-076 Workout Picker
Get a ready-to-go workout by equipment, time, and level
Fun & Misc
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Articles5
Field-test formulas for VO2 max put the same run at very different values
Field tests estimate VO2 max, the most oxygen the body can use per minute for each kilogram of body weight, fr...
AM
16 Oct
A bathroom scale's rounding can shift a sweat-rate test by a tenth of a litre an hour
Sweat rate is body weight before exercise minus weight after, plus fluid drunk, minus urine, divided by the ho...
AM
8 Oct
Macros Explained: Where the Protein, Carb and Fat Targets Actually Come From (2026)
Macro targets traced to source: the government AMDR bands and 0.8 g/kg RDA versus 40/30/30 and the 1 g/lb gym...
AM
22 Jul
Heart-Rate Zones: What '220 Minus Age' Gets Wrong (2026)
The wall-poster formula for max heart rate has a thin research pedigree. We trace every number to its source a...
AM
21 Jul
BMI, BMR and TDEE: What the Numbers Mean — and Why Asia Uses Different Cut-offs (2026)
What BMI, BMR and TDEE actually measure, the equations behind them, and why Singapore and Malaysia flag risk f...
AM
21 Jul
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