Fitness
10 tools 4 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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Articles4
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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