FitCalc Documentation

FitCalc Lite

Install FitCalc Lite from WordPress.org, activate it, then add a FitCalc block or shortcode to any page. The calculators work in the visitor’s browser and provide general educational estimates.

Lite shortcodes

	

		Health & fitness tools
		
FitCalc Calculators
		
Quick estimates using your height, weight, age, activity, or daily exercise.
	

	

		Instant result
		No account needed
		Voice guidance
	

			

							BMI
							BMR
							TDEE
							Ideal Weight
							Water Intake
					
	
	

			

			

				
BMI Calculator
				
For adults age 20 and older.
			

						

				
Units
				

					Metric
					Imperial
				
			
			
			

							Height (cm)
				
				
			
							Weight (kg)
				
			
			
			
			
						

			
			

				Calculate
				Reset
			

			
		
			
			
			
			
		
	
These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.
	



	

		Health & fitness tools
		
BMI Calculator
		
Quick estimates using your height, weight, age, activity, or daily exercise.
	

	

		Instant result
		No account needed
		Voice guidance
	

	
	

			

			

				
BMI Calculator
				
For adults age 20 and older.
			

						

				
Units
				

					Metric
					Imperial
				
			
			
			

							Height (cm)
				
				
			
							Weight (kg)
				
			
			
			
			
						

			
			

				Calculate
				Reset
			

			
		
		
	
These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.
	



	

		Health & fitness tools
		
BMR Calculator
		
Quick estimates using your height, weight, age, activity, or daily exercise.
	

	

		Instant result
		No account needed
		Voice guidance
	

	
	

			

			

				
BMR Calculator
							

						

				
Units
				

					Metric
					Imperial
				
			
			
			

							Height (cm)
				
				
			
							Weight (kg)
				
			
							SexMaleFemale
			
							Age
			
			
						

			
			

				Calculate
				Reset
			

			
		
		
	
These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.
	



	

		Health & fitness tools
		
TDEE Calculator
		
Quick estimates using your height, weight, age, activity, or daily exercise.
	

	

		Instant result
		No account needed
		Voice guidance
	

	
	

			

			

				
TDEE Calculator
							

						

				
Units
				

					Metric
					Imperial
				
			
			
			

							Height (cm)
				
				
			
							Weight (kg)
				
			
							SexMaleFemale
			
							Age
			
							Activity level
					Sedentary, little or no exercise
					Light exercise, 1 to 3 days/week
					Moderate exercise, 3 to 5 days/week
					Hard exercise, 6 to 7 days/week
					Very hard exercise or physical job
				
			
						

			
			

				Calculate
				Reset
			

			
		
		
	
These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.
	



	

		Health & fitness tools
		
Ideal Weight Calculator
		
Quick estimates using your height, weight, age, activity, or daily exercise.
	

	

		Instant result
		No account needed
		Voice guidance
	

	
	

			

			

				
Ideal Weight Calculator
							

						

				
Units
				

					Metric
					Imperial
				
			
			
			

							Height (cm)
				
				
			
			
							SexMaleFemale
			
			
			
						

			
			

				Calculate
				Reset
			

			
		
		
	
These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.
	



	

		Health & fitness tools
		
Water Intake Calculator
		
Quick estimates using your height, weight, age, activity, or daily exercise.
	

	

		Instant result
		No account needed
		Voice guidance
	

	
	

			

			

				
Water Intake Calculator
							

						

				
Units
				

					Metric
					Imperial
				
			
			
			

							Height (cm)
				
				
			
							Weight (kg)
				
			
			
			
			
							Daily exercise (minutes)
						

			
			

				Calculate
				Reset
			

			
		
		
	
These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.
	



	

		Daily wellness tools
		
FitCalc Wellness Toolkit
		
Build healthy routines with private tools that work directly in your browser.
	

		

				Habit Tracker
				Workout Timer
				Breathing
				Health Challenge
			
	
	

		

					
Today’s Healthy Habits
Your checks stay on this device and reset for each new day.
			
0%
			

								Drink enough water
								Move or exercise
								Eat a balanced meal
								Take a screen break
								Follow your sleep routine
							
			Clear today
			
		
		
		
		
	
Wellness tools provide general support only. They do not diagnose, treat, or replace professional medical care. Progress is stored locally in this browser.



	

		Daily wellness tools
		
Habit Tracker
		
Build healthy routines with private tools that work directly in your browser.
	

	
	

		

					
Today’s Healthy Habits
Your checks stay on this device and reset for each new day.
			
0%
			

								Drink enough water
								Move or exercise
								Eat a balanced meal
								Take a screen break
								Follow your sleep routine
							
			Clear today
			
		
	
Wellness tools provide general support only. They do not diagnose, treat, or replace professional medical care. Progress is stored locally in this browser.



	

		Daily wellness tools
		
Workout Timer
		
Build healthy routines with private tools that work directly in your browser.
	

	
	

		

					
Workout Interval Timer
Set work, rest, and rounds for HIIT, Tabata, or any interval workout.
			

				Tabata
				HIIT
			
			

				Work seconds
				Rest seconds
				Rounds
			
			
Ready00:30Round 1 of 8
			

				Start
				Pause
				Reset
			
			
		
	
Wellness tools provide general support only. They do not diagnose, treat, or replace professional medical care. Progress is stored locally in this browser.



	

		Daily wellness tools
		
Breathing
		
Build healthy routines with private tools that work directly in your browser.
	

	
	

		

					
Guided Breathing
Use a short visual breathing session for relaxation and focus.
			

				PatternBox breathing, 4-4-4-44-7-8 breathingCalm breathing, 4-6
				Session1 minute3 minutes5 minutes
			
			
Ready4
01:00
			
Start sessionReset
			
		
	
Wellness tools provide general support only. They do not diagnose, treat, or replace professional medical care. Progress is stored locally in this browser.



	

		Daily wellness tools
		
Health Challenge
		
Build healthy routines with private tools that work directly in your browser.
	

	
	

		

					
Healthy Challenge
Choose a simple challenge and mark one completed day at a time.
			Choose challenge7-Day Water Challenge14-Day Movement Challenge7-Day Sleep Routine30-Day Step Goal
			
0 / 7
Start today and build your streak.
			
Complete todayRestart challenge
			
		
	
Wellness tools provide general support only. They do not diagnose, treat, or replace professional medical care. Progress is stored locally in this browser.

FitCalc Pro components

FitCalc Pro adds lead forms, assessments, custom builder tools and an optional bring-your-own-key AI coach. Commercial activation and checkout remain separate from the free WordPress.org plugin.

		

			
Save my wellness result
			Name
			Email
			Result or notes
			 I consent to this website storing my details and contacting me about this result.
			
			Save my result
			

		
		
		

			
PERSONALIZED WELLNESS SNAPSHOT
Free 2-Minute Wellness Assessment
Answer eight lifestyle questions to receive a practical, non-medical action plan.
			

				

				

									

						
1How many days are you physically active each week?
						
0 to 1 days2 to 3 days4 or more days
					
									

						
2How consistently do you get restful sleep?
						
RarelySometimesMost nights
					
									

						
3How consistently do you drink water throughout the day?
						
RarelySome daysMost days
					
									

						
4How often do you eat balanced meals with minimally processed foods?
						
RarelySometimesMost meals
					
									

						
5How well do you recover from everyday stress?
						
I struggleIt variesI recover well
					
									

						
6How steady is your energy during the day?
						
Often lowMixedUsually steady
					
									

						
7How consistently do you follow healthy routines?
						
I keep restartingSome weeksMost weeks
					
									

						
8Do you have a clear plan or professional support for your goals?
						
No clear planA basic planA clear supported plan
					
								
				
Where should we send your action plan?
NameEmail
 I consent to this website storing my details and contacting me about this assessment.
				
				Get My Wellness Action Plan
				

			
			
		
		

	

		Health & fitness tools
		
BMI Calculator
		
Quick estimates using your height, weight, age, activity, or daily exercise.
	

	

		Instant result
		No account needed
		Voice guidance
	

	
	

			

			

				
BMI Calculator
				
For adults age 20 and older.
			

						

				
Units
				

					Metric
					Imperial
				
			
			
			

							Height (cm)
				
				
			
							Weight (kg)
				
			
			
			
			
						

			
			

				Calculate
				Reset
			

			
		
		
	
These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.
	

Page-builder compatibility

• Gutenberg: five native FitCalc Pro blocks plus Lite blocks and shortcode blocks.
• Elementor: five native FitCalc Pro widgets are registered when Elementor is active.
• WPBakery: integration code is included and registers elements when a licensed WPBakery installation is active. It has not been runtime-tested on this server because WPBakery is not installed.

Saving and email results

Local Lite results stay in the current browser. Pro lead and email features require the site owner to configure WordPress email delivery through a reliable SMTP provider. Saving a result does not guarantee email delivery until SMTP and domain authentication are tested.

Optional AI coach

• The site owner supplies an OpenAI or Anthropic API key.
• The feature remains disabled until a provider and key are configured.
• Prompts, uploaded images and related inputs may be sent to the selected AI provider.
• AI output may be incomplete or incorrect and must not be treated as medical advice.
• Do not submit private medical records or personally identifying health information.

Privacy and medical safety

Site owners must publish an accurate privacy policy, AI disclosure and terms appropriate to their configuration. FitCalc is not a medical device and does not diagnose, treat or provide emergency assistance. Users should consult an appropriately qualified healthcare professional before making health decisions.

Useful links

• Live calculator and wellness demo
• FitCalc Lite on WordPress.org
• Privacy policy
• Terms and conditions
• Support center