{"id":11,"date":"2026-07-17T11:34:49","date_gmt":"2026-07-17T11:34:49","guid":{"rendered":"https:\/\/adnanthemes.com\/fitcalc\/?page_id=11"},"modified":"2026-07-17T23:50:17","modified_gmt":"2026-07-17T23:50:17","slug":"home","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/fitcalc\/","title":{"rendered":"Home"},"content":{"rendered":"<section class=\"fitcalc fitcalc--light\" data-fitcalc style=\"--fitcalc-accent:#2563eb\" aria-labelledby=\"fitcalc-1-title\">\n\t<header class=\"fitcalc__header\">\n\t\t<span class=\"fitcalc__eyebrow\">Health &amp; fitness tools<\/span>\n\t\t<h2 id=\"fitcalc-1-title\">FitCalc Calculators<\/h2>\n\t\t<p>Quick estimates using your height, weight, age, activity, or daily exercise.<\/p>\n\t<\/header>\n\n\t\t\t<div class=\"fitcalc__tabs\" role=\"tablist\" aria-label=\"Choose calculator\">\n\t\t\t\t\t\t\t<button type=\"button\" role=\"tab\" aria-selected=\"true\" aria-controls=\"fitcalc-1-bmi\" data-tab=\"bmi\">BMI<\/button>\n\t\t\t\t\t\t\t<button type=\"button\" role=\"tab\" aria-selected=\"false\" aria-controls=\"fitcalc-1-bmr\" data-tab=\"bmr\">BMR<\/button>\n\t\t\t\t\t\t\t<button type=\"button\" role=\"tab\" aria-selected=\"false\" aria-controls=\"fitcalc-1-tdee\" data-tab=\"tdee\">TDEE<\/button>\n\t\t\t\t\t\t\t<button type=\"button\" role=\"tab\" aria-selected=\"false\" aria-controls=\"fitcalc-1-ideal\" data-tab=\"ideal\">Ideal Weight<\/button>\n\t\t\t\t\t\t\t<button type=\"button\" role=\"tab\" aria-selected=\"false\" aria-controls=\"fitcalc-1-water\" data-tab=\"water\">Water Intake<\/button>\n\t\t\t\t\t<\/div>\n\t\n\t<div class=\"fitcalc__body\">\n\t\t\t<form id=\"fitcalc-1-bmi\" class=\"fitcalc__panel\" data-calculator=\"bmi\"  novalidate>\n\t\t\t<div class=\"fitcalc__panel-heading\">\n\t\t\t\t<h3>BMI Calculator<\/h3>\n\t\t\t\t<p>For adults age 20 and older.<\/p>\t\t\t<\/div>\n\n\t\t\t\t\t\t<fieldset class=\"fitcalc__units\">\n\t\t\t\t<legend>Units<\/legend>\n\t\t\t\t<div class=\"fitcalc__segmented\">\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-bmi-unit\" value=\"metric\" checked><span>Metric<\/span><\/label>\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-bmi-unit\" value=\"imperial\"><span>Imperial<\/span><\/label>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\t\t\t\n\t\t\t<div class=\"fitcalc__fields\">\n\t\t\t\t\t\t\t<label data-metric-field=\"height\"><span>Height <small>(cm)<\/small><\/span><input type=\"number\" data-height-cm min=\"80\" max=\"250\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"170\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Height <small>(ft)<\/small><\/span><input type=\"number\" data-height-ft min=\"2\" max=\"8\" step=\"1\" inputmode=\"numeric\" placeholder=\"5\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Inches <small>(in)<\/small><\/span><input type=\"number\" data-height-in min=\"0\" max=\"11\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"7\"><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label data-metric-field=\"weight\"><span>Weight <small>(kg)<\/small><\/span><input type=\"number\" data-weight-kg min=\"20\" max=\"400\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"70\"><\/label>\n\t\t\t\t<label data-imperial-field=\"weight\" hidden><span>Weight <small>(lb)<\/small><\/span><input type=\"number\" data-weight-lb min=\"44\" max=\"880\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"154\"><\/label>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t\t<\/div>\n\n\t\t\t<p class=\"fitcalc__error\" data-error role=\"alert\" hidden><\/p>\n\t\t\t<div class=\"fitcalc__actions\">\n\t\t\t\t<button type=\"submit\" class=\"fitcalc__button\">Calculate<\/button>\n\t\t\t\t<button type=\"reset\" class=\"fitcalc__reset\">Reset<\/button>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"fitcalc__result\" data-result aria-live=\"polite\" hidden>\n\t\t\t\t<div class=\"fitcalc__result-main\"><span data-result-label><\/span><strong data-result-value><\/strong><em data-result-category><\/em><\/div>\n\t\t\t\t<div class=\"fitcalc__result-detail\" data-result-detail><\/div>\n\t\t\t\t<div class=\"fitcalc__result-actions\">\n\t\t\t\t\t<button type=\"button\" data-copy>Copy result<\/button>\n\t\t\t\t\t<button type=\"button\" data-print>Print<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t<form id=\"fitcalc-1-bmr\" class=\"fitcalc__panel\" data-calculator=\"bmr\" hidden novalidate>\n\t\t\t<div class=\"fitcalc__panel-heading\">\n\t\t\t\t<h3>BMR Calculator<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<fieldset class=\"fitcalc__units\">\n\t\t\t\t<legend>Units<\/legend>\n\t\t\t\t<div class=\"fitcalc__segmented\">\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-bmr-unit\" value=\"metric\" checked><span>Metric<\/span><\/label>\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-bmr-unit\" value=\"imperial\"><span>Imperial<\/span><\/label>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\t\t\t\n\t\t\t<div class=\"fitcalc__fields\">\n\t\t\t\t\t\t\t<label data-metric-field=\"height\"><span>Height <small>(cm)<\/small><\/span><input type=\"number\" data-height-cm min=\"80\" max=\"250\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"170\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Height <small>(ft)<\/small><\/span><input type=\"number\" data-height-ft min=\"2\" max=\"8\" step=\"1\" inputmode=\"numeric\" placeholder=\"5\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Inches <small>(in)<\/small><\/span><input type=\"number\" data-height-in min=\"0\" max=\"11\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"7\"><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label data-metric-field=\"weight\"><span>Weight <small>(kg)<\/small><\/span><input type=\"number\" data-weight-kg min=\"20\" max=\"400\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"70\"><\/label>\n\t\t\t\t<label data-imperial-field=\"weight\" hidden><span>Weight <small>(lb)<\/small><\/span><input type=\"number\" data-weight-lb min=\"44\" max=\"880\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"154\"><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label><span>Sex<\/span><select data-sex><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label><span>Age<\/span><input type=\"number\" data-age min=\"18\" max=\"100\" step=\"1\" inputmode=\"numeric\" placeholder=\"35\"><\/label>\n\t\t\t\n\t\t\t\n\t\t\t\t\t\t<\/div>\n\n\t\t\t<p class=\"fitcalc__error\" data-error role=\"alert\" hidden><\/p>\n\t\t\t<div class=\"fitcalc__actions\">\n\t\t\t\t<button type=\"submit\" class=\"fitcalc__button\">Calculate<\/button>\n\t\t\t\t<button type=\"reset\" class=\"fitcalc__reset\">Reset<\/button>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"fitcalc__result\" data-result aria-live=\"polite\" hidden>\n\t\t\t\t<div class=\"fitcalc__result-main\"><span data-result-label><\/span><strong data-result-value><\/strong><em data-result-category><\/em><\/div>\n\t\t\t\t<div class=\"fitcalc__result-detail\" data-result-detail><\/div>\n\t\t\t\t<div class=\"fitcalc__result-actions\">\n\t\t\t\t\t<button type=\"button\" data-copy>Copy result<\/button>\n\t\t\t\t\t<button type=\"button\" data-print>Print<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t<form id=\"fitcalc-1-tdee\" class=\"fitcalc__panel\" data-calculator=\"tdee\" hidden novalidate>\n\t\t\t<div class=\"fitcalc__panel-heading\">\n\t\t\t\t<h3>TDEE Calculator<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<fieldset class=\"fitcalc__units\">\n\t\t\t\t<legend>Units<\/legend>\n\t\t\t\t<div class=\"fitcalc__segmented\">\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-tdee-unit\" value=\"metric\" checked><span>Metric<\/span><\/label>\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-tdee-unit\" value=\"imperial\"><span>Imperial<\/span><\/label>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\t\t\t\n\t\t\t<div class=\"fitcalc__fields\">\n\t\t\t\t\t\t\t<label data-metric-field=\"height\"><span>Height <small>(cm)<\/small><\/span><input type=\"number\" data-height-cm min=\"80\" max=\"250\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"170\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Height <small>(ft)<\/small><\/span><input type=\"number\" data-height-ft min=\"2\" max=\"8\" step=\"1\" inputmode=\"numeric\" placeholder=\"5\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Inches <small>(in)<\/small><\/span><input type=\"number\" data-height-in min=\"0\" max=\"11\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"7\"><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label data-metric-field=\"weight\"><span>Weight <small>(kg)<\/small><\/span><input type=\"number\" data-weight-kg min=\"20\" max=\"400\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"70\"><\/label>\n\t\t\t\t<label data-imperial-field=\"weight\" hidden><span>Weight <small>(lb)<\/small><\/span><input type=\"number\" data-weight-lb min=\"44\" max=\"880\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"154\"><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label><span>Sex<\/span><select data-sex><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label><span>Age<\/span><input type=\"number\" data-age min=\"18\" max=\"100\" step=\"1\" inputmode=\"numeric\" placeholder=\"35\"><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label class=\"fitcalc__wide\"><span>Activity level<\/span><select data-activity>\n\t\t\t\t\t<option value=\"1.2\">Sedentary, little or no exercise<\/option>\n\t\t\t\t\t<option value=\"1.375\">Light exercise, 1 to 3 days\/week<\/option>\n\t\t\t\t\t<option value=\"1.55\">Moderate exercise, 3 to 5 days\/week<\/option>\n\t\t\t\t\t<option value=\"1.725\">Hard exercise, 6 to 7 days\/week<\/option>\n\t\t\t\t\t<option value=\"1.9\">Very hard exercise or physical job<\/option>\n\t\t\t\t<\/select><\/label>\n\t\t\t\n\t\t\t\t\t\t<\/div>\n\n\t\t\t<p class=\"fitcalc__error\" data-error role=\"alert\" hidden><\/p>\n\t\t\t<div class=\"fitcalc__actions\">\n\t\t\t\t<button type=\"submit\" class=\"fitcalc__button\">Calculate<\/button>\n\t\t\t\t<button type=\"reset\" class=\"fitcalc__reset\">Reset<\/button>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"fitcalc__result\" data-result aria-live=\"polite\" hidden>\n\t\t\t\t<div class=\"fitcalc__result-main\"><span data-result-label><\/span><strong data-result-value><\/strong><em data-result-category><\/em><\/div>\n\t\t\t\t<div class=\"fitcalc__result-detail\" data-result-detail><\/div>\n\t\t\t\t<div class=\"fitcalc__result-actions\">\n\t\t\t\t\t<button type=\"button\" data-copy>Copy result<\/button>\n\t\t\t\t\t<button type=\"button\" data-print>Print<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t<form id=\"fitcalc-1-ideal\" class=\"fitcalc__panel\" data-calculator=\"ideal\" hidden novalidate>\n\t\t\t<div class=\"fitcalc__panel-heading\">\n\t\t\t\t<h3>Ideal Weight Calculator<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<fieldset class=\"fitcalc__units\">\n\t\t\t\t<legend>Units<\/legend>\n\t\t\t\t<div class=\"fitcalc__segmented\">\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-ideal-unit\" value=\"metric\" checked><span>Metric<\/span><\/label>\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-ideal-unit\" value=\"imperial\"><span>Imperial<\/span><\/label>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\t\t\t\n\t\t\t<div class=\"fitcalc__fields\">\n\t\t\t\t\t\t\t<label data-metric-field=\"height\"><span>Height <small>(cm)<\/small><\/span><input type=\"number\" data-height-cm min=\"80\" max=\"250\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"170\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Height <small>(ft)<\/small><\/span><input type=\"number\" data-height-ft min=\"2\" max=\"8\" step=\"1\" inputmode=\"numeric\" placeholder=\"5\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Inches <small>(in)<\/small><\/span><input type=\"number\" data-height-in min=\"0\" max=\"11\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"7\"><\/label>\n\t\t\t\n\t\t\t\n\t\t\t\t\t\t\t<label><span>Sex<\/span><select data-sex><option value=\"male\">Male<\/option><option value=\"female\">Female<\/option><\/select><\/label>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t\t<\/div>\n\n\t\t\t<p class=\"fitcalc__error\" data-error role=\"alert\" hidden><\/p>\n\t\t\t<div class=\"fitcalc__actions\">\n\t\t\t\t<button type=\"submit\" class=\"fitcalc__button\">Calculate<\/button>\n\t\t\t\t<button type=\"reset\" class=\"fitcalc__reset\">Reset<\/button>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"fitcalc__result\" data-result aria-live=\"polite\" hidden>\n\t\t\t\t<div class=\"fitcalc__result-main\"><span data-result-label><\/span><strong data-result-value><\/strong><em data-result-category><\/em><\/div>\n\t\t\t\t<div class=\"fitcalc__result-detail\" data-result-detail><\/div>\n\t\t\t\t<div class=\"fitcalc__result-actions\">\n\t\t\t\t\t<button type=\"button\" data-copy>Copy result<\/button>\n\t\t\t\t\t<button type=\"button\" data-print>Print<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t<form id=\"fitcalc-1-water\" class=\"fitcalc__panel\" data-calculator=\"water\" hidden novalidate>\n\t\t\t<div class=\"fitcalc__panel-heading\">\n\t\t\t\t<h3>Water Intake Calculator<\/h3>\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<fieldset class=\"fitcalc__units\">\n\t\t\t\t<legend>Units<\/legend>\n\t\t\t\t<div class=\"fitcalc__segmented\">\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-water-unit\" value=\"metric\" checked><span>Metric<\/span><\/label>\n\t\t\t\t\t<label><input type=\"radio\" name=\"fitcalc-1-water-unit\" value=\"imperial\"><span>Imperial<\/span><\/label>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\t\t\t\n\t\t\t<div class=\"fitcalc__fields\">\n\t\t\t\t\t\t\t<label data-metric-field=\"height\"><span>Height <small>(cm)<\/small><\/span><input type=\"number\" data-height-cm min=\"80\" max=\"250\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"170\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Height <small>(ft)<\/small><\/span><input type=\"number\" data-height-ft min=\"2\" max=\"8\" step=\"1\" inputmode=\"numeric\" placeholder=\"5\"><\/label>\n\t\t\t\t<label data-imperial-field=\"height\" hidden><span>Inches <small>(in)<\/small><\/span><input type=\"number\" data-height-in min=\"0\" max=\"11\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"7\"><\/label>\n\t\t\t\n\t\t\t\t\t\t\t<label data-metric-field=\"weight\"><span>Weight <small>(kg)<\/small><\/span><input type=\"number\" data-weight-kg min=\"20\" max=\"400\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"70\"><\/label>\n\t\t\t\t<label data-imperial-field=\"weight\" hidden><span>Weight <small>(lb)<\/small><\/span><input type=\"number\" data-weight-lb min=\"44\" max=\"880\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"154\"><\/label>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t\t\t\t\t\t<label><span>Daily exercise <small>(minutes)<\/small><\/span><input type=\"number\" data-exercise min=\"0\" max=\"600\" step=\"5\" inputmode=\"numeric\" value=\"30\"><\/label>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t<p class=\"fitcalc__error\" data-error role=\"alert\" hidden><\/p>\n\t\t\t<div class=\"fitcalc__actions\">\n\t\t\t\t<button type=\"submit\" class=\"fitcalc__button\">Calculate<\/button>\n\t\t\t\t<button type=\"reset\" class=\"fitcalc__reset\">Reset<\/button>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"fitcalc__result\" data-result aria-live=\"polite\" hidden>\n\t\t\t\t<div class=\"fitcalc__result-main\"><span data-result-label><\/span><strong data-result-value><\/strong><em data-result-category><\/em><\/div>\n\t\t\t\t<div class=\"fitcalc__result-detail\" data-result-detail><\/div>\n\t\t\t\t<div class=\"fitcalc__result-actions\">\n\t\t\t\t\t<button type=\"button\" data-copy>Copy result<\/button>\n\t\t\t\t\t<button type=\"button\" data-print>Print<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t<\/div>\n\t<p class=\"fitcalc__note\">These results are general estimates, not medical advice. Individual needs can vary. Consult a qualified healthcare professional before making health decisions.<\/p>\n\t<div class=\"fitcalc__toast\" data-toast role=\"status\" aria-live=\"polite\" hidden><\/div>\n<\/section>\n\n\n\n\t\t<form class=\"fitcalc-pro-lead\" data-fitcalc-pro-lead data-ajax-url=\"https:\/\/adnanthemes.com\/fitcalc\/wp-admin\/admin-ajax.php\" data-nonce=\"d2a56d8aa2\" data-success=\"Thank you. Your result has been saved.\" data-emailed=\"A branded copy has been emailed to you.\" data-error=\"The form could not be submitted. Please try again.\">\n\t\t\t<h3>Save my wellness result<\/h3>\n\t\t\t<label>Name<input type=\"text\" name=\"name\" maxlength=\"190\" required><\/label>\n\t\t\t<label>Email<input type=\"email\" name=\"email\" maxlength=\"190\" required><\/label>\n\t\t\t<label>Result or notes<textarea name=\"result\" rows=\"3\" maxlength=\"2000\"><\/textarea><\/label>\n\t\t\t<label class=\"fitcalc-pro-consent\"><input type=\"checkbox\" name=\"consent\" value=\"1\" required> I consent to this website storing my details and contacting me about this result.<\/label>\n\t\t\t<input type=\"hidden\" name=\"calculator\" value=\"general\">\n\t\t\t<button type=\"submit\">Save my result<\/button>\n\t\t\t<p class=\"fitcalc-pro-status\" role=\"status\" aria-live=\"polite\"><\/p>\n\t\t<\/form>\n\t\t\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\t\t<section class=\"fitcalc-pro-assessment\" data-fitcalc-pro-assessment data-ajax-url=\"https:\/\/adnanthemes.com\/fitcalc\/wp-admin\/admin-ajax.php\" data-nonce=\"d2a56d8aa2\" data-cta-url=\"https:\/\/adnanthemes.com\/fitcalc\/\" data-cta-label=\"Book a consultation\" data-whatsapp=\"\">\n\t\t\t<header><span class=\"fitcalc-pro-kicker\">PERSONALIZED WELLNESS SNAPSHOT<\/span><h2>Free 2-Minute Wellness Assessment<\/h2><p>Answer eight lifestyle questions to receive a practical, non-medical action plan.<\/p><\/header>\n\t\t\t<form>\n\t\t\t\t<div class=\"fitcalc-pro-progress\"><span><\/span><\/div>\n\t\t\t\t<div class=\"fitcalc-pro-question-grid\">\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"activity\" data-advice=\"Aim for one extra short walk or activity session this week.\">\n\t\t\t\t\t\t<legend><span>1<\/span>How many days are you physically active each week?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_activity\" value=\"0\" required><span>0 to 1 days<\/span><\/label><label><input type=\"radio\" name=\"assessment_activity\" value=\"1\" required><span>2 to 3 days<\/span><\/label><label><input type=\"radio\" name=\"assessment_activity\" value=\"2\" required><span>4 or more days<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"sleep\" data-advice=\"Protect a regular bedtime and reduce screens before sleep.\">\n\t\t\t\t\t\t<legend><span>2<\/span>How consistently do you get restful sleep?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_sleep\" value=\"0\" required><span>Rarely<\/span><\/label><label><input type=\"radio\" name=\"assessment_sleep\" value=\"1\" required><span>Sometimes<\/span><\/label><label><input type=\"radio\" name=\"assessment_sleep\" value=\"2\" required><span>Most nights<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"hydration\" data-advice=\"Keep water visible and link drinking it to existing daily routines.\">\n\t\t\t\t\t\t<legend><span>3<\/span>How consistently do you drink water throughout the day?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_hydration\" value=\"0\" required><span>Rarely<\/span><\/label><label><input type=\"radio\" name=\"assessment_hydration\" value=\"1\" required><span>Some days<\/span><\/label><label><input type=\"radio\" name=\"assessment_hydration\" value=\"2\" required><span>Most days<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"nutrition\" data-advice=\"Improve one repeat meal by adding a fruit, vegetable, or protein source.\">\n\t\t\t\t\t\t<legend><span>4<\/span>How often do you eat balanced meals with minimally processed foods?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_nutrition\" value=\"0\" required><span>Rarely<\/span><\/label><label><input type=\"radio\" name=\"assessment_nutrition\" value=\"1\" required><span>Sometimes<\/span><\/label><label><input type=\"radio\" name=\"assessment_nutrition\" value=\"2\" required><span>Most meals<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"stress\" data-advice=\"Schedule a five-minute breathing or quiet recovery break each day.\">\n\t\t\t\t\t\t<legend><span>5<\/span>How well do you recover from everyday stress?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_stress\" value=\"0\" required><span>I struggle<\/span><\/label><label><input type=\"radio\" name=\"assessment_stress\" value=\"1\" required><span>It varies<\/span><\/label><label><input type=\"radio\" name=\"assessment_stress\" value=\"2\" required><span>I recover well<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"energy\" data-advice=\"Track when your energy drops and review sleep, meals, water, and breaks.\">\n\t\t\t\t\t\t<legend><span>6<\/span>How steady is your energy during the day?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_energy\" value=\"0\" required><span>Often low<\/span><\/label><label><input type=\"radio\" name=\"assessment_energy\" value=\"1\" required><span>Mixed<\/span><\/label><label><input type=\"radio\" name=\"assessment_energy\" value=\"2\" required><span>Usually steady<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"consistency\" data-advice=\"Choose one tiny habit and attach it to something you already do daily.\">\n\t\t\t\t\t\t<legend><span>7<\/span>How consistently do you follow healthy routines?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_consistency\" value=\"0\" required><span>I keep restarting<\/span><\/label><label><input type=\"radio\" name=\"assessment_consistency\" value=\"1\" required><span>Some weeks<\/span><\/label><label><input type=\"radio\" name=\"assessment_consistency\" value=\"2\" required><span>Most weeks<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t\t<fieldset class=\"fitcalc-pro-question\" data-key=\"support\" data-advice=\"Write one clear 30-day goal and decide who or what will keep you accountable.\">\n\t\t\t\t\t\t<legend><span>8<\/span>Do you have a clear plan or professional support for your goals?<\/legend>\n\t\t\t\t\t\t<div class=\"fitcalc-pro-options\"><label><input type=\"radio\" name=\"assessment_support\" value=\"0\" required><span>No clear plan<\/span><\/label><label><input type=\"radio\" name=\"assessment_support\" value=\"1\" required><span>A basic plan<\/span><\/label><label><input type=\"radio\" name=\"assessment_support\" value=\"2\" required><span>A clear supported plan<\/span><\/label><\/div>\n\t\t\t\t\t<\/fieldset>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"fitcalc-pro-contact\"><h3>Where should we send your action plan?<\/h3><div class=\"fitcalc-pro-contact-grid\"><label>Name<input type=\"text\" name=\"name\" maxlength=\"190\" autocomplete=\"name\" required><\/label><label>Email<input type=\"email\" name=\"email\" maxlength=\"190\" autocomplete=\"email\" required><\/label><\/div><label class=\"fitcalc-pro-consent\"><input type=\"checkbox\" name=\"consent\" value=\"1\" required> I consent to this website storing my details and contacting me about this assessment.<\/label><\/div>\n\t\t\t\t<input type=\"hidden\" name=\"calculator\" value=\"wellness-assessment\"><input type=\"hidden\" name=\"result\" value=\"\">\n\t\t\t\t<button type=\"submit\" class=\"fitcalc-pro-primary\">Get My Wellness Action Plan<\/button>\n\t\t\t\t<p class=\"fitcalc-pro-status\" role=\"status\" aria-live=\"polite\"><\/p>\n\t\t\t<\/form>\n\t\t\t<div class=\"fitcalc-pro-assessment-result\" hidden tabindex=\"-1\"><span class=\"fitcalc-pro-result-label\">YOUR WELLNESS SCORE<\/span><div class=\"fitcalc-pro-score\"><strong><\/strong><small>\/ 100<\/small><\/div><h3><\/h3><p class=\"fitcalc-pro-summary\"><\/p><h4>Your next best steps<\/h4><ol><\/ol><div class=\"fitcalc-pro-result-actions\"><\/div><p class=\"fitcalc-pro-disclaimer\">This educational assessment is not medical advice, diagnosis, or treatment. Consult a qualified healthcare professional about health concerns.<\/p><\/div>\n\t\t<\/section>\n\t\t\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-11","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=\/wp\/v2\/pages\/11","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11"}],"version-history":[{"count":6,"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=\/wp\/v2\/pages\/11\/revisions"}],"predecessor-version":[{"id":17,"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=\/wp\/v2\/pages\/11\/revisions\/17"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/fitcalc\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}