Quick estimates for BMI, energy, macros, body composition and fitness — plus a Kohzar sweetener match based on your goal and taste.
Adults 18+. Your entries stay in your browser; this calculator does not submit personal health data.
Tell us how you use sweeteners and how sweet you like them. The match also considers your selected fitness goal.
A familiar everyday choice for tea and coffee when you want a rounded sweetness.
Your selected use is tea/coffee and your goal is maintenance, so a versatile sweetener fits better than a specialized low-calorie choice.
Unbiased food ideas that support your selected goal and activity level. This section does not diagnose vitamin or mineral deficiencies.
The Kohzar Health & Wellness Calculator gives you easy-to-understand estimates for your daily calorie needs, body measurements, nutrition targets and physical activity.
Enter your information as accurately as possible for more useful results. These results are estimates for general health and lifestyle guidance and are not a medical diagnosis.
Select what you are currently trying to do:
Lose Weight — shows an estimated lower daily calorie target.
Maintain Weight — shows an estimate for maintaining your current weight.
Gain Weight — shows an estimated higher daily calorie target.
For users ages 13–18, the calculator focuses on estimated daily energy needs rather than giving adult-style weight-loss or weight-gain calorie prescriptions.
Enter your sex, age, height and weight.
These details are used together with your activity level to estimate how much energy your body needs each day. Your calculator uses different EER equations for adolescents ages 13–18 and adults ages 19 and older.
Choose the option that best describes your normal everyday lifestyle, not just one workout.
Mostly Sitting — most of your day is spent sitting with little physical activity.
Lightly Active — some regular movement or light activity during the day.
Moderately Active — a generally active lifestyle with regular physical activity.
Very Active — a highly active lifestyle with substantial physical activity.
Your activity level helps the calculator estimate your daily energy needs. Official EER equations use inactive, low-active, active and very-active activity categories.
You can enter your waist, neck and hip measurements for additional body-composition estimates.
These fields are optional. If you leave them blank, the rest of the calculator will still work.
Choose one activity at a time, such as walking, running, cycling, swimming, weight training, yoga or jump rope.
Enter the time spent doing the activity.
For Walking, Running or Cycling, enter the distance if you want a pace estimate.
For Weight Training, enter the weight lifted and the number of repetitions if you want an estimated One Rep Max.
Choose Light, Moderate or Vigorous to describe how hard the exercise feels.
This is the estimated number of calories per day that matches the goal you selected.
It is a planning estimate, not an exact amount that every person must eat.
EER means Estimated Energy Requirement.
It estimates approximately how much energy your body needs during a normal day based on your age, sex, height, weight and usual activity level. Health Canada's DRI guidance describes EER as an estimate of energy requirements and notes that changes in body weight over time are a useful indicator of whether actual energy intake is adequate.
An estimate of the calories needed to support your current weight.
An estimated calorie target below your maintenance needs for gradual weight loss.
An estimated calorie target above your maintenance needs for gradual weight gain.
These numbers show estimated daily amounts of the three main macronutrients.
Protein — supports muscle maintenance, repair and other body functions.
Carbohydrates — provide energy for everyday activities and exercise.
Fat — provides energy and supports normal body functions.
These targets are general estimates and can vary according to health conditions, training needs and individual nutrition requirements.
BMR is an estimate of the energy your body uses while at rest to support essential functions such as breathing, circulation and basic body processes.
BMR is not your daily eating target.
Your normal daily energy requirement is higher because you also use energy for movement, activity and other daily functions.
BMI compares your weight with your height and is used as a general screening measure. It does not by itself diagnose a person's health.
For adults age 20 and older, the calculator can show adult BMI categories.
For ages 13–19, BMI should be interpreted using BMI-for-age and sex percentiles because children and teenagers are still growing.
For adults, this shows the approximate weight range corresponding to the standard healthy adult BMI range for the height entered.
It is a general screening reference, not a required ideal weight for every person.
An estimate of the portion of your body weight that is not body fat, including muscle, bone, organs and body water.
An estimate based on the body measurements you enter.
Because measurement technique can significantly affect the result, use it as a general estimate rather than an exact medical measurement.
Shows an estimate of how many calories you used during the activity based on the activity selected, your weight and the time spent exercising.
Actual calorie use can vary with speed, technique, fitness level and effort.
Pace tells you how long it takes to cover a unit of distance.
For example:
6 min/km means it takes approximately 6 minutes to cover one kilometer.
Pace applies to:
Walking • Running • Cycling
It does not apply to Weight Training.
For Weight Training, One Rep Max is an estimate of the maximum weight you may be able to lift for one repetition, calculated from the weight and repetitions you entered.
It is only an estimate and should not be treated as a recommendation to attempt a maximum lift.
Light — easy effort, such as warm-up, stretching or casual walking.
Moderate — your breathing and heart rate increase, but you can still exercise at a controlled effort.
Vigorous — hard effort with noticeably faster breathing and heart rate.
For adults where a numeric heart-rate estimate is displayed, the American Heart Association describes moderate intensity as approximately 50–70% of estimated maximum heart rate and vigorous intensity as approximately 70–85%. These are general estimates rather than exact individual limits.
Your sweetener suggestion is based on:
How you plan to use it • Your sweetness preference • Your selected goal
It is intended to help you discover a Kohzar product that may suit your taste and everyday use.
The suggestion does not mean one sweetener is medically healthier or suitable for treating a health condition.
All results are estimates for general educational and lifestyle guidance. Individual needs can vary because of health conditions, medications, pregnancy, fitness level and other factors. For personalized medical or nutrition advice, consult a qualified healthcare professional or registered dietitian.