Zevara
Health resources

Understand your numbers, before anyone prescribes.

A small set of clinically grounded tools, with the context a physician would give you alongside them. Nothing you enter here is stored or sent anywhere; every calculation runs in your browser.

Private by design Physician-reviewed guidance
Body composition

BMI Calculator

Body mass index compares your weight to your height. It is a screening number, not a measure of health, and it says nothing about muscle, bone, or where weight is carried. Your physician reads it alongside your labs and history.

Your BMI

27.3

Above the reference range. Reference bands: under 18.5, 18.5 to 24.9, 25 to 29.9, and 30 or higher. Athletes and adults carrying more muscle often read high without any added risk.

What this means
Why physicians still use it
BMI is a fast, consistent screening tool. It helps decide whether a fuller metabolic workup, including labs, is worth ordering.
What it misses
It cannot tell muscle from fat, and it ignores waist circumference, which often tracks metabolic risk more closely.
How we use it at Zevara
As one input among many. Eligibility for metabolic therapy is decided by a physician reading your full picture, not a single number.
How often to recheck
Monthly is plenty. Weight moves day to day with hydration, sodium, and sleep, so trends matter more than any single reading.

Informational only. This estimate is not a diagnosis and is not a substitute for medical advice from your physician.

Energy balance

TDEE & Daily Calorie Calculator

Total daily energy expenditure estimates the calories your body uses in a day: what it burns at rest plus what your movement adds. It is the starting point for any deliberate change in weight, and the number your physician works from when a protocol includes nutrition.

Activity level
Maintenance calories

2,337kcal / day

Resting metabolic rate is about 1,700 kcal. Maintenance is what holds your weight steady at this activity level.

Common targets
  • Gradual loss (about 1 lb / week)1,837 kcal
  • Conservative loss (about 0.5 lb / week)2,087 kcal
  • Lean gain2,587 kcal
What this means
Which equation this uses
Mifflin St Jeor, the formula most widely used in clinical nutrition, multiplied by an activity factor.
Why it is an estimate
Two people of the same size can differ by a few hundred calories a day. Treat the number as a starting point and adjust from real results over two to three weeks.
If you are on a GLP-1
Appetite often falls faster than your needs do. Protein and adequate calories protect lean mass while weight comes down, so tell your physician if you are eating far below this figure.
Very low intake
Sustained intake below roughly 1,200 kcal a day should only happen under medical supervision.

Informational only. This estimate is not a diagnosis and is not a substitute for medical advice from your physician.

Hydration

Daily Water Intake Calculator

This estimates the fluid your body needs across a day, scaled to your weight, your exercise, and your climate. Hydration affects blood pressure, digestion, energy, and how well the kidneys clear medication, which makes it clinically relevant, not a wellness footnote.

Climate
Target intake

105fl oz / day

About 3.1 liters, or roughly 13 eight-ounce glasses. Food contributes around a fifth of daily fluid, so drinks alone can sit slightly below this.

What this means
A simple daily check
Pale straw-coloured urine usually means you are well hydrated. Dark yellow suggests you are behind.
Hydration on GLP-1 therapy
Reduced appetite often means less fluid from food, and nausea can compound it. Steady sipping through the day is easier to sustain than large volumes at once.
When to drink less
Heart failure, kidney disease, and some diuretics come with fluid limits. Follow your physician's instruction over any calculator.
Electrolytes matter too
Long exercise or hot weather depletes sodium and potassium. Water alone may not be enough on those days.

Informational only. This estimate is not a diagnosis and is not a substitute for medical advice from your physician.

In development

More tools, added as they earn their place.

Each new calculator is reviewed by our clinicians before it goes live, so what you see here stays consistent with the care we give.

  • Coming soon

    Body Fat Calculator

    Estimate body composition from circumference measurements.

  • Coming soon

    Protein Intake Calculator

    Daily protein targets to protect lean mass during weight loss.

  • Coming soon

    Macro Calculator

    Split your calories across protein, carbohydrate, and fat.

  • Coming soon

    Ideal Weight Calculator

    Reference weight ranges by height, frame, and sex.

  • Coming soon

    GLP-1 Progress Tracker

    Follow weight, dose, and symptoms across your titration.

Important

The calculators on this page are provided for general educational purposes only. They produce population-level estimates, not medical advice, diagnosis, or treatment, and they cannot account for your labs, medications, or medical history. Nothing here creates a physician-patient relationship or determines eligibility for any therapy. Always consult a licensed healthcare provider before changing your diet, fluid intake, exercise, or medication. If you are pregnant, breastfeeding, or managing kidney, heart, or liver conditions, speak with your physician before acting on any result shown here.

Numbers are a starting point. A physician reads the rest.

Share your intake and labs, and a licensed U.S. physician will tell you what these figures actually mean for your health.

Begin your consultation