Fitness and Nutrition Charts

What these charts are for

A calculator answers one question for one person: enter your details, get your number. A chart does something a calculator cannot — it shows the whole range at once. That matters more often than it sounds. If you want to know whether the difference between "lightly active" and "moderately active" is worth arguing about, no single calculation will tell you; a table of all five activity multipliers side by side answers it in a glance. If you want a target weight range rather than one goal number, or a pace band rather than one pace, a chart is the right shape for the question.

Charts are also the format you can use without a device in your hand. Every page here prints cleanly onto one or two sheets, so you can put a pace table in a race belt or stick protein targets on a fridge. None of them require you to enter anything, and none of them store or transmit data.

How the numbers are produced

Every value in every table on this site is generated when the page is built, by the same functions in our code that power the calculators. The BMI grid calls the same BMI function as the BMI calculator; the calories-burned tables call the same MET function as the calorie burn calculator. Nothing is copied from another site and nothing is typed in by hand, so a chart and the matching tool can never disagree with each other.

Where a table reproduces published reference values rather than computing them — MET values from the 2011 Compendium of Physical Activities, the WHO body mass index categories, the ISSN protein ranges — the source is cited on the page, and the figures are reproduced as published rather than adjusted. Each chart also carries a section on where it is least reliable, because a table of numbers looks more authoritative than the underlying estimate usually deserves. Our methodology page documents every formula the site uses, along with its limitations.