# Body Calc Tools

> Free Fitness Calculators - BMI, Calories, Body Fat, BMR


## Posts

- [Maintenance Calories vs TDEE: Are They the Same Thing?](https://bodycalctools.com/maintenance-calories-vs-tdee/): Yes — for almost all practical purposes, your maintenance calories and your TDEE are the same number. “Maintenance calories” is simply the everyday, diet-and-coaching term for the calorie level at which your weight stays stable; “TDEE” (Total Daily Energy Expenditure) is the more technical term for the exact same concept. If someone asks how many maintenance calories you need, they’re asking for your TDEE. The One Subtle Difference Worth Knowing There is one distinction worth understanding, even though the two terms are used interchangeably day to day: TDEE from a calculator is a predicted estimate, based on a formula like Mifflin-St […]
- [BMR vs TDEE vs RMR: What's the Real Difference?](https://bodycalctools.com/bmr-vs-tdee-vs-rmr/): Three acronyms, three slightly different numbers, and a lot of understandable confusion. Here’s the short version: BMR and RMR measure almost the same thing — your resting energy needs — but under different testing conditions, with RMR usually reading about 10% higher. TDEE is a completely different, larger number that adds your daily activity on top of either one. For everyday dieting purposes, BMR and RMR can be treated as close enough to interchangeable; TDEE is the number that actually matters for setting your calorie target. What Is BMR? BMR (Basal Metabolic Rate) is the calories your body needs to perform […]
- [Why Is My TDEE Calculator Wrong?](https://bodycalctools.com/why-is-my-tdee-calculator-wrong/): You calculate your TDEE on one site, get 2,650. Try another, get 2,200. A fitness app says 2,900. Nothing’s broken — this is normal, and it happens for two specific, explainable reasons: different calculators use different formulas, and even the best formula carries roughly ±10% real-world variance between individuals. Neither means your metabolism is unusual or that the tools are useless — it means a single number was never going to be exact, and knowing why helps you use it correctly. Why Different Calculators Give Different Numbers There isn’t one universal TDEE formula — there are several, and they don’t all […]
- [BMR vs TDEE: What's the Difference and Why It Matters](https://bodycalctools.com/bmr-vs-tdee/): BMR and TDEE are two of the most misunderstood numbers in fitness — and mixing them up is one of the most common reasons people eat the wrong amount of calories. In short: BMR is the calories your body burns at complete rest, while TDEE is your BMR plus everything else you do in a day — walking, working, exercising, even digesting food. TDEE is almost always the number you should actually use to plan your diet, not BMR. What Is BMR? BMR (Basal Metabolic Rate) is the number of calories your body needs just to stay alive — keeping your […]
- [5 Daily Exercises for People Over 40](https://bodycalctools.com/exercises-over-40/): Something changes after 40. Recovery takes longer. Old injuries start talking back. Movements that used to feel automatic suddenly need a warm-up first. None of that means you are falling apart — it means your training needs to shift from “harder” to “smarter.” These five exercises are not about chasing personal records. They are the five that give you the biggest return for people over 40 — protecting your joints, preserving the muscle you have left, and keeping you capable of the things that actually matter — carrying groceries, getting up off the floor, playing with grandkids, staying independent for decades. […]
- [5 Best Exercises for Beginners Starting From Zero](https://bodycalctools.com/best-exercises-for-beginners/): I remember what it feels like to be completely out of shape and staring at fitness content made by people with six packs. Everything feels designed for someone who is already fit. Every workout assumes you can already do push-ups, already have equipment, already know what you are doing. This article is different. These 5 exercises assume nothing. No equipment. No gym. No prior fitness. Just you, a floor, and 15 minutes. This is the exact starting point I would give to anyone beginning from absolute zero. Robin — 20M, 186cm (6’1″), Started at 60kg (132 lbs) Before Robin ever touched […]
- [5 Must-Do Exercises for People With Desk Jobs](https://bodycalctools.com/exercises-for-people-with-desk-jobs/): I have worked with a lot of people who sit for 8 or more hours a day. Almost all of them have the same four problems — lower back pain, tight hips, rounded shoulders and weak glutes. The frustrating part is that all four are almost entirely preventable with less than 10 minutes of targeted exercise per day. These are not generic exercises picked from a list. They are specifically chosen to reverse the exact physical damage that desk work causes — based on the biomechanics of prolonged sitting and the muscles that suffer most from it. Maya — 38F, Desk […]
- [Japanese Walking — The Simple Walking Method That Burns 40% More Calories](https://bodycalctools.com/japanese-walking/): I have to be honest with you — when I first heard about Japanese walking I rolled my eyes a little. Another viral fitness trend with a catchy name and questionable science behind it. But then I actually read the original research. And I changed my mind completely. This is not a TikTok trend someone invented last week. It is a walking protocol developed by exercise scientists in Japan and validated in a proper clinical trial. And the results are genuinely impressive — especially for anyone over 35 who wants to get more out of their daily walk without running. Maya […]
- [Common Injuries in Your 20s and 30s — and How to Prevent Them](https://bodycalctools.com/common-injuries-20s-30s/): Your 20s feel invincible. Your 30s remind you that you are not. Most injuries people experience in this transition are not accidents — they are the result of years of small neglect. The good news? Almost all of them are preventable with simple exercises that take less than 15 minutes a day. ⚡ Key Takeaways Most injuries in your 30s start building up in your 20s Desk jobs, poor posture and lack of mobility are the main culprits 10-15 minutes of targeted exercise daily prevents most common injuries Strength training is the single best injury prevention tool Pain is a warning […]
- [How Much Protein Do I Need If I Weigh 70kg (154 lbs)?](https://bodycalctools.com/how-much-protein-70kg/): If you weigh 70kg (154 lbs) and want to know exactly how much protein you need — the answer depends on your goal, your activity level, and whether you are trying to lose fat, build muscle, or simply stay healthy. This guide gives you the exact numbers with real examples so you can start hitting your target today. ⚡ Quick Answer for a 70kg (154 lbs) Person Minimum (sedentary) 56g 0.8g per kg Fat Loss 112g 1.6g per kg Muscle Gain 140g 2.0g per kg Athlete 168g 2.4g per kg Why Protein Matters at 70kg At 70kg your protein needs are […]
- [Best Foods to Eat on a Calorie Deficit — Stay Full and Lose Fat](https://bodycalctools.com/best-foods-calorie-deficit/): The biggest reason diets fail is not lack of willpower — it is hunger. Eating the wrong foods on a calorie deficit leaves you constantly fighting cravings and feeling deprived. Eating the right foods means you can hit your calorie target, feel satisfied, and lose fat consistently without misery. We follow Maya as she builds her food list around foods that actually keep her full. Maya — 38F, 160cm (5’3″), 80kg (176 lbs), Fat Loss Goal Maya’s calorie target is 1,492 calories per day. Her previous attempts at dieting always failed around week 3 — when the hunger became unbearable. The […]
- [How to Calculate Macros for Beginners — Step by Step Guide](https://bodycalctools.com/how-to-calculate-macros-beginners/): Everyone talks about macros. Fitness influencers count them. Athletes swear by them. But most beginners have no idea what they actually are, why they matter, or how to calculate them for their specific body and goal. This guide breaks it all down simply — with real numbers from Maya and Robin so you can see exactly how it works in practice. ⚡ What You Will Learn What macros are and why they matter more than just calories How to calculate your exact macro targets in grams Maya’s fat loss macros vs Robin’s muscle gain macros — real examples How to hit […]
- [How Many Calories Should a Woman Over 35 Eat to Lose Weight](https://bodycalctools.com/how-many-calories-woman-over-35/): Losing weight after 35 feels harder than it did in your 20s — and that feeling is not in your head. Real hormonal and metabolic changes make weight management genuinely more challenging after 35. But the solution is not to eat less and exercise more blindly. It is to understand exactly what your body needs at this life stage and build a plan around that specific number. Maya — 38 Years Old, 160cm (5’3″), 80kg (176 lbs) Maya had been eating 1,200 calories a day for months — a number she had picked up from a women’s magazine years ago. She […]
- [What is TDEE and How to Use It to Reach Your Fitness Goal](https://bodycalctools.com/what-is-tdee/): Most people know they need to “eat less to lose weight” or “eat more to gain muscle.” But without knowing your TDEE — Total Daily Energy Expenditure — you are essentially guessing. And guessing is why most diets fail within weeks. We follow Maya and Robin as they discover their TDEE and use it to finally get the results they had been chasing. Maya — 38F, 160cm (5’3″), 80kg (176 lbs) Maya had tried multiple diets but never knew exactly how many calories she should be eating. She picked 1,200 calories because she had read it online — without any idea […]
- [How to Gain Weight Fast for Skinny Men — A Complete Guide](https://bodycalctools.com/how-to-gain-weight-fast-for-skinny-men/): Everyone talks about losing weight. Almost nobody talks about how genuinely hard it is to gain weight when your body just does not want to. If you are naturally skinny and have tried “just eat more” with no results, this guide is for you. We follow Robin as he goes from chronically underweight to a healthy, muscular frame. Robin — 20 Years Old, 186cm (6’1″), Started at 60kg (132 lbs) Robin had been “trying” to gain weight for two years. He ate when he remembered, occasionally drank a protein shake, and stayed exactly the same weight the entire time. His BMI […]
- [Why Am I Not Losing Weight Even in a Calorie Deficit](https://bodycalctools.com/why-am-i-not-losing-weight-calorie-deficit/): You are tracking your calories. You are in a deficit on paper. And yet the scale refuses to move. This is one of the most frustrating experiences in fitness — and also one of the most common. The good news is there is almost always a specific, fixable reason behind it. We follow Maya as she investigates exactly why her weight loss stalled. Maya — 38 Years Old, 160cm (5’3″), Started at 80kg (176 lbs) Maya had been eating 1,492 calories a day for three weeks straight, logging everything in her app. Her TDEE calculator said she should be in a […]
- [How to Lose Belly Fat — What Actually Works (No BS Guide)](https://bodycalctools.com/how-to-lose-belly-fat-what-actually-works-no-bs-guide/): You’ve tried crunches. You’ve tried cutting carbs. You’ve tried the “detox teas.” Nothing worked on your belly specifically. Here’s why — and what actually does work. ⚡ The Short Answer You cannot spot-reduce belly fat — crunches don’t burn it Calorie deficit + high protein is the only proven method Walking daily is one of the best belly fat exercises Poor sleep and stress make belly fat worse — fix these first No food or drink specifically burns belly fat — ignore the ads Meet Maya — She Tried Everything Maya is 38, 160cm, 80kg. Her biggest frustration? Her belly. She […]
- [What is My Ideal Weight for My Height](https://bodycalctools.com/ideal-weight-for-my-height/): What is my ideal weight? It is one of the most searched questions in health and fitness — and one of the most misunderstood. Your ideal weight is not a single number but a healthy range based on your height, gender, and body frame. In this guide Maya and Robin discover their ideal weight ranges and what that means for their health journeys. Maya — 38 Years Old, 160cm, 80kg Maya had always assumed her ideal weight was whatever she weighed in her 20s — around 58kg. But was that actually healthy for her height and frame? She decided to find […]
- [What is BMR and How to Use It to Reach Your Health Goals](https://bodycalctools.com/what-is-bmr/): BMR — Basal Metabolic Rate — is one of the most important numbers in nutrition and fitness, yet most people have never heard of it. Understanding your BMR is the foundation of every successful diet, weight loss plan, and muscle building programme. In this guide Maya and Robin discover their BMR and how it changed everything about how they approached food and fitness. Maya — 38 Years Old, 160cm, 80kg Maya had been eating around 1,200 calories a day trying to lose weight but was barely seeing results. When she discovered her BMR she understood why — she had been eating […]
- [What is Body Fat Percentage and Why Does it Matter](https://bodycalctools.com/what-is-body-fat-percentage/): Your weight and BMI only tell part of the story. Body fat percentage — the proportion of your body that is made up of fat — is one of the most important and most overlooked measures of health and fitness. In this guide we follow Maya and Robin as they discover their body fat percentages, what the numbers mean, and what they did about it. What is Body Fat Percentage? Body fat percentage is the proportion of your total body weight that comes from fat tissue. For example if you weigh 80kg and have 30% body fat, that means 24kg of […]
- [How Many Calories Should I Eat Per Day](https://bodycalctools.com/how-many-calories-should-i-eat-per-day/): “How many calories should I eat per day?” It is one of the most searched questions in health and fitness — and the answer is different for every person. In this article we follow Maya (38, 160cm, 80kg) and Robin (20, 186cm, 60kg) as they discover their exact calorie needs and what to do with that information. Meet Maya — 38 Years Old, 160cm, 80kg Maya is a working mother who wants to lose weight. She has tried various diets over the years but never really understood how many calories she actually needs. Her doctor told her to “eat less” — […]
- [Complete Guide to Protein: Benefits, Requirements and Best Sources for Every Stage of Life](https://bodycalctools.com/protein-requirements-by-age/): Protein is the most fundamental nutrient for human life — yet most people around the world are either not eating enough of it or eating the wrong kinds. So, what are the benefits and protein requirements by age. Everything you need to know about protein: what it does for your body at every stage of life, exactly how much you need, the best food sources across different global cuisines, and how to navigate the crowded protein supplement market without getting misled. What is Protein and Why Does Your Body Need It? Protein is one of three essential macronutrients alongside carbohydrates and […]
- [What is a Healthy BMI for Men and Women](https://bodycalctools.com/what-is-a-healthy-bmi-for-men-and-women/): Whether you are a young man trying to build a healthy body or a woman in your late 30s trying to reclaim your energy — understanding your BMI is the first step. In this article we follow two real-life stories to explain exactly what BMI is, what healthy looks like, and what you should do about it. Meet Maya — 38 Years Old, 160 cm, 80 kg Maya is a working mother in her late 30s. Over the past few years she has felt increasingly tired, noticed her clothes fitting tighter, and struggled to climb stairs without getting breathless. Her doctor […]

## Pages

- [Body Fat Percentage Calculator](https://bodycalctools.com/body-fat-percentage-calculator/): Estimate Your Body Fat % From BMI Using the Deurenberg formula — enter your details below Metric (kg/cm) Imperial (lbs/ft) Age Sex MaleFemale Weight (kg) Height (cm) Inches Estimate My Body Fat % Estimated Body Fat % (from BMI) This is a formula-based estimate using BMI, age, and sex. For a more direct measurement, use the Body Fat Calculator, which uses waist and neck measurements instead. How This Estimate Works The calculator above uses the Deurenberg formula, a validated equation that estimates body fat percentage from BMI, age, and sex: Body Fat % ≈ (1.20 × BMI) + (0.23 × Age) […]
- [Muscle Gain Guide: How to Build Muscle Without  Getting Fat](https://bodycalctools.com/muscle-gain-guide/): Building muscle comes down to two things done consistently: eating slightly above what your body burns, and training with enough intensity to give it a reason to grow. Get the surplus too big and you’ll mostly gain fat; get it too small and you’ll barely grow at all. This guide walks you through it in order: your numbers, your surplus, your protein and macro targets, and how to actually track progress by strength, not just the scale. Meet Robin Robin is 20, 186cm, and started this process at 60kg, training four days a week. He’s used throughout our articles as a […]
- [Weight Loss Guide: How to Lose Fat the Right Way](https://bodycalctools.com/weight-loss-guide/): Losing weight isn’t complicated, but it’s easy to get it wrong — undereating, losing muscle instead of fat, or chasing the scale while ignoring what your body actually looks like. This guide walks you through it in order: the numbers you need, the target you should set, how to protect your muscle while you cut, and how to actually track progress. Every step links straight to the calculator you need — no signup, no guesswork. Meet Maya Maya is 38, 160cm, and started this process at 80kg, working a desk job with light activity a few times a week. She’s used […]
- [Sleep Calculator — Find Your Perfect Bedtime and Wake Time](https://bodycalctools.com/sleep-calculator/): Sleep Calculator Find your ideal bedtime and wake time based on sleep cycles for maximum recovery Why do sleep cycles matter? Sleep is not just about hours — it is about cycles. Each sleep cycle lasts approximately 90 minutes and consists of light sleep, deep sleep, and REM sleep. Waking up in the middle of a cycle leaves you feeling groggy and tired even after 8 hours. Waking up at the end of a complete cycle — even after fewer hours — leaves you feeling refreshed and alert. This calculator finds the ideal times to sleep or wake up based on […]
- [Water Intake Calculator — How Much Water Should You Drink?](https://bodycalctools.com/water-intake-calculator/): Water Intake Calculator Find out exactly how much water you should drink every day Why does hydration matter? Water makes up approximately 60% of the human body and is involved in virtually every bodily function — from regulating temperature and transporting nutrients to lubricating joints and flushing out waste. Even mild dehydration of just 1 to 2% of body weight can impair physical performance, reduce cognitive function, and increase fatigue. Most people underestimate how much water they actually need. Calculate Your Daily Water Intake Metric (kg) Imperial (lbs) Weight (kg) Age Gender MaleFemale Activity Level Sedentary — desk jobLightly active — […]
- [Protein Calculator](https://bodycalctools.com/protein-calculator/): Protein Calculator Find your exact daily protein needs based on your body, activity and goal Why does protein matter? Protein is the most important macronutrient for body composition. It builds and repairs muscle tissue, keeps you full longer than any other nutrient, supports your immune system, and helps maintain a healthy metabolism. Getting the right amount of protein is the single most impactful dietary change most people can make — whether their goal is fat loss, muscle gain, or general health. Calculate Your Daily Protein Needs Metric (kg) Imperial (lbs) Weight (kg) Age Gender MaleFemale Body Fat % (optional) Activity Level […]
- [Calorie Burn Calculator](https://bodycalctools.com/calorie-burn-calculator/): Calorie Burn Calculator Find out exactly how many calories you burn during any exercise or activity How does calorie burn work? Your body burns calories during every activity — from sleeping to sprinting. The number of calories burned depends on your body weight, the intensity of the activity, and the duration. This calculator uses MET (Metabolic Equivalent of Task) values — a scientifically validated method used by exercise scientists worldwide to estimate calorie expenditure for hundreds of activities. Calculate Calories Burned Metric (kg) Imperial (lbs) Your Weight (kg) Duration (minutes) Activity Category Cardio & RunningCyclingSwimmingGym & WeightsSports & GamesDaily ActivitiesOutdoor Activities […]
- [Heart Rate Zone Calculator](https://bodycalctools.com/heart-rate-zone-calculator/): Heart Rate Zone Calculator Find your optimal training zones for fat burning, cardio and performance What are Heart Rate Training Zones? Heart rate zones are ranges of heart rate — expressed as a percentage of your maximum heart rate — that correspond to different intensities of exercise. Training in specific zones produces specific fitness adaptations. Zone 2 burns fat efficiently. Zone 4 and 5 improve speed and VO2 Max. Knowing your zones makes every workout more effective and purposeful. Calculate Your Heart Rate Zones Age Gender MaleFemale Resting Heart Rate (bpm) — optional but improves accuracy Measure by counting pulse for […]
- [VO2 Max Calculator — Measure Your Cardiovascular Fitness](https://bodycalctools.com/vo2-max-calculator/): VO2 Max Calculator Estimate your cardiovascular fitness level — free and instant What is VO2 Max? VO2 Max is the maximum amount of oxygen your body can use during intense exercise — measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). It is the gold standard measure of cardiovascular fitness and aerobic capacity. The higher your VO2 Max the more efficiently your heart, lungs, and muscles work together during exercise. Calculate Your VO2 Max Calculation Method Resting Heart Rate Method (easiest — no exercise needed)Running Test (1.5 mile / 2.4km run time)Rockport Walking Test (1 mile walk)Cooper […]
- [Macro Calculator](https://bodycalctools.com/macro-calculator/): Macro Calculator Get your personalised protein, carbs and fat targets — free and instant What are Macros? Macronutrients — or macros — are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a critical role in your health and body composition. Knowing your exact macro targets is the foundation of any successful diet — whether you want to lose fat, build muscle, or simply eat healthier. Calculate Your Macros Metric (kg/cm) Imperial (lbs/ft) Age Gender MaleFemale Weight (kg) Height (cm) Inches (additional) Activity Level Sedentary — desk job, no exerciseLightly active — exercise 1-3x […]
- [One Rep Max Calculator — Find Your 1RM](https://bodycalctools.com/one-rep-max-calculator/): One Rep Max Calculator Find your maximum strength for any exercise — instantly What is 1RM? Your One Rep Max (1RM) is the maximum weight you can lift for a single repetition of any exercise. It is the gold standard measure of strength in weightlifting. Use it to set training weights, track progress, and compare your strength over time. Calculate Your 1RM Metric (kg) Imperial (lbs) Weight Lifted (kg) Reps Performed Exercise (optional) General / Any exerciseBench PressSquatDeadliftOverhead PressBarbell Row Calculate My 1RM Your Estimated 1RM Training Weight Guide Use these percentages to set your training weights for different goals: % […]
- [Disclaimer](https://bodycalctools.com/disclaimer/): Disclaimer Last updated: June 2026 General Information The information provided on bodycalctools.com is for general informational and educational purposes only. All information on this site is provided in good faith, however we make no representation or warranty of any kind, express or implied, regarding the accuracy, adequacy, validity, reliability, availability, or completeness of any information on the site. Medical Disclaimer The content on Body Calc Tools — including all calculators, articles, and results — is intended for informational purposes only and does not constitute medical advice. The results generated by our calculators are estimates based on scientifically validated formulas and should […]
- [FAQ — Frequently Asked Questions](https://bodycalctools.com/faq-frequently-asked-questions/): Frequently Asked Questions Everything you need to know about our free fitness calculators and how to use them. BMI Calculator Questions What is BMI and how is it calculated? + BMI stands for Body Mass Index. It is a number calculated from your height and weight using this formula: BMI = Weight (kg) ÷ Height (m)². For example, if you weigh 70 kg and are 1.75 m tall, your BMI is 70 ÷ (1.75 × 1.75) = 22.9. Our free BMI calculator does this calculation instantly for you in both metric and imperial units. What is a healthy BMI range? + […]
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- [Terms & conditions](https://bodycalctools.com/terms-conditions/): Terms and Conditions Last updated: June 2026 Please read these Terms and Conditions carefully before using bodycalctools.com. By accessing or using our website, you agree to be bound by these terms. 1. Use of Website Body Calc Tools provides free online fitness calculators for informational and educational purposes only. You may use this website for personal, non-commercial use. You agree not to misuse, copy, or reproduce any content from this website without our written permission. 2. Medical Disclaimer All calculators and content on Body Calc Tools are for informational purposes only and do not constitute medical advice. Results are estimates based […]
- [Contact](https://bodycalctools.com/contact/): Contact Us Have a question, suggestion, or feedback? We’d love to hear from you! Your Name Your Email Subject Message Send Message ✓ Thank you! Your message has been sent. We’ll get back to you within 24 hours. Other Ways to Reach Us 📧 Email: contact@bodycalctools.com We typically respond within 24–48 hours.
- [ABOUT US](https://bodycalctools.com/about-us/): About Body Calc Tools Free science-based fitness calculators — built for real people Our Mission Body Calc Tools was built with one goal — to give everyone access to accurate, science-based fitness tools completely free. No signup. No subscription. No clutter. Just reliable calculators and honest information that help real people make better decisions about their health. Too much fitness advice online is vague, generic and written for nobody in particular. “Eat less and move more” helps no one. What actually helps is knowing your exact BMR, your precise calorie target, your personalised protein needs — numbers specific to your body, […]
- [Privacy Policy](https://bodycalctools.com/privacy-policy/): Privacy Policy Last updated: June 2026 Welcome to Body Calc Tools (“we”, “our”, or “us”). This Privacy Policy explains how we collect, use, and protect your information when you visit bodycalctools.com. 1. Information We Collect We do not collect any personally identifiable information. The fitness calculations you perform on our site (weight, height, age, etc.) are processed entirely in your browser and are never stored or sent to our servers. 2. Google AdSense & Cookies We use Google AdSense to display advertisements on our website. Google AdSense uses cookies to serve ads based on your prior visits to our website and […]
- [](https://bodycalctools.com/): Body Calc Tools Free Fitness Calculators — BMI, Calories, Body Fat, Ideal Weight & BMR New Here? Choose Your Path A guided step-by-step walkthrough using the calculators below 🔥 Losing Weight? Find your calories, protect your muscle, and track real progress — step by step Start the Guide → 💪 Building Muscle? Find your surplus, hit your protein target, and track strength — step by step Start the Guide → BMI Calorie / TDEE Body Fat % Ideal Weight BMR BMI Calculator Body Mass Index — are you in a healthy weight range? Metric (kg/cm) Imperial (lbs/ft) Weight (kg) Height (cm) […]

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