Help & User Guide

A complete step-by-step guide on how to use the IGIPESS Health & Fitness Dashboard — from signing in to generating reports.

You are viewing this guide as a guest. Log in to use the calculators — you will then see Open [Module] and View Formula & Reference buttons for every section.

You must have an account to use the software. If you are new, register first, then log in.

Your personal information is private and is never shown to other users. Log out from the Logout button at the bottom of the menu when you finish.

After login you see the dashboard. The left menu lists every module; clicking a menu item opens that calculator in the main area. The dashboard shows your progress, test counts and a recent-activity feed.

  1. Dashboard — home page with your stats, progress bar and charts.
  2. BMI, Calorie, Body Fat, BAI, BSA, BRI, Ideal Weight, Lean Body Mass, Heart Rate, VO₂ Max — the main health calculators, in the recommended order.
  3. Student Goal — opens Motor Fitness, Somatotype, Reaction & Agility and Lifestyle Logs.
  4. Reports — generates your combined health report as a PDF.
  5. Reference & Help — the formulas behind each calculator and this guide.
  6. Logout — ends your session safely.
Start with BMI first. Every other calculator reads your saved BMI record, so the recommended workflow is to calculate BMI before anything else.

Follow the numbered order. Each module explains where to click, what to enter, and what you get.

Your BMI record is the base for every other calculator in this dashboard, so always create it first.

  1. Click BMI in the left navigation menu.
  2. Fill in your Height (cm), Weight (kg), Age and Gender. Optional fields include Sports, Exercise and Diet details.
  3. Click Calculate BMI — your BMI value and category (Underweight / Normal / Overweight / Obese) are shown instantly.
  4. The record is saved and appears in the Your BMI Records table below.
  5. This saved record is used automatically by Calorie, Body Fat, BAI, BSA, Ideal Weight, Lean Body Mass, Heart Rate, VO₂ Max and the Student Goal modules.

Finds your daily calorie needs and macronutrient targets using your BMI record.

  1. Click Calorie in the navigation.
  2. Select the saved BMI record from the dropdown (or use Self Calculation and enter values yourself).
  3. Choose your Activity Level and Goal (Lose Weight, Maintain, or Gain Weight).
  4. Select a BMR Formula — Mifflin-St Jeor is recommended. Katch-McArdle needs your Body Fat %.
  5. Click Save — your BMR, TDEE, daily calorie target, Protein / Carbs / Fat are stored.

Estimates body fat percentage from simple circumference measurements (U.S. Navy method).

  1. Click Body Fat in the navigation.
  2. Select the BMI record — Height and Weight are auto-filled and locked.
  3. Measure and enter your Neck and Waist circumference in cm. Females must also enter Hip.
  4. Click Calculate — Body Fat %, category, fat mass and lean body mass are saved.

Estimates body fat % from hip circumference and height only — no body weight needed. Hip, Neck & Waist auto-fill from your Body Fat record.

  1. Click BAI in the navigation (right after Body Fat).
  2. Select the BMI record — Height, Weight, Age and Gender are auto-filled and locked.
  3. Enter the Hip Circumference in cm. Neck and Waist are pre-filled from your Body Fat record when available.
  4. Click Calculate BAI — your BAI value (approx. body fat %) and category (Essential Fat / Athletes / Fitness / Average / Obese) are saved.

Calculates your body surface area (m²) from height and weight using the Mosteller, Du Bois and Haycock formulas.

  1. Click BSA in the navigation (right after BAI).
  2. Select the BMI record — Height, Weight, Age and Gender are auto-filled and locked.
  3. Click Calculate BSA — your BSA by all three formulas, the average, and the category (Reference Range etc.) are shown and saved.

Estimates body shape and central adiposity from waist circumference and height using ellipse eccentricity — no body weight needed.

  1. Click BRI in the navigation (right after BSA).
  2. Select the BMI record — Height, Weight, Age and Gender are auto-filled and locked.
  3. Enter the Waist Circumference in cm (auto-filled from your Body Fat record when available).
  4. Click Calculate BRI — your BRI score and category (Lean / Healthy / Overweight / Obese I / Obese II+) are shown and saved.

Compares your current weight against your ideal weight and shows the health risk.

  1. Click Ideal Weight in the navigation.
  2. Select the BMI record and pick a method — Devine (recommended), Robinson, Miller, Hamwi, Peterson, or BMI-based (WHO).
  3. Click Calculate — your ideal weight, current deviation and health risk category are saved.

Splits your weight into lean mass and fat mass to guide nutrition and training.

  1. Click Lean Body Mass in the navigation.
  2. Select the BMI record and a method — Boer (recommended), James, or Hume. You can also enter your Body Fat % if known.
  3. Click Calculate — LBM, fat mass, fat % and LBM % are saved.

Works out your max heart rate and target training zones for safe, effective exercise.

  1. Click Heart Rate in the navigation.
  2. Select the BMI record and enter your Resting Heart Rate. Maximum HR is auto-estimated as 220 − age (or enter it manually).
  3. Choose the training Intensity %.
  4. Click Calculate — Max HR, HR Reserve and Target HR are saved.

Measures cardiorespiratory fitness using standard field tests.

  1. Click VO₂ Max in the navigation.
  2. Select the BMI record and a test — Cooper 12-Minute Run or Rockport 1-Mile Walk.
  3. Enter the distance covered (Cooper) or the walk time and final heart rate (Rockport).
  4. Click Calculate — your VO₂ max and fitness category are saved.

Runs seven field tests to grade cardiovascular endurance, flexibility, strength, power, speed and agility.

  1. Open the Student Goal section in the navigation and click Motor Fitness.
  2. Select the BMI record and choose a test — Harvard Step, Sit-and-Reach, Push-Ups, Sit-Ups, Standing Broad Jump, 50m Sprint or 4×10m Shuttle Run.
  3. Enter the test measurements. For the Harvard Step Test, enter the step duration and the three recovery pulses (P₁, P₂, P₃).
  4. Click Save — the fitness score and grade (Excellent / Good / Average / Fair / Poor) are saved.

Classifies physique using the Heath–Carter anthropometric method (Endomorphy–Mesomorphy–Ectomorphy).

  1. Open the Student Goal section and click Somatotype.
  2. Select the BMI record, then measure and enter four skinfolds (triceps, subscapular, supraspinale, calf) in mm.
  3. Enter bone widths (humerus and femur) and girths (flexed arm and calf) in cm.
  4. Click Calculate — the three-digit somatotype rating (e.g. 3-5-2) is saved.

Measures reaction time (Ruler Drop) and agility (T-Test).

  1. Open the Student Goal section and click Reaction & Agility.
  2. Select the BMI record and the test method — Ruler Drop or Agility T-Test.
  3. Ruler Drop: enter the catch distance (best of 5) — reaction time in milliseconds is calculated automatically.
  4. T-Test: enter the time taken in seconds.
  5. Click Save — the score and grade are saved.

Tracks daily physical activity, hydration, sleep and blood pressure, and estimates calories burned.

  1. Open the Student Goal section and click Lifestyle Logs.
  2. Select the BMI record and choose a log type — Physical Activity, Hydration, Sleep, or Blood Pressure.
  3. Activity: pick the activity and duration (minutes) — calories burned are auto-calculated from the MET value.
  4. Hydration: enter water intake in ml. Sleep: enter hours and quality. Blood Pressure: enter systolic / diastolic / pulse.
  5. Click Save — the entry with its status (Excellent / Good / Average / Poor) is saved.

Once your BMI record and the other modules are completed, you can generate a combined health report.

  1. Click Reports in the navigation.
  2. Select the BMI record you want to report on.
  3. Choose the report type and click Generate / Download.
  4. The report is created and can be saved as a PDF for printing or sharing.

Every formula used by the calculators — BMI, Calorie, Body Fat, BAI, BSA, BRI, Ideal Weight, Lean Body Mass, Heart Rate, VO₂ Max, Motor Fitness, Somatotype, Reaction & Agility, and Lifestyle Logs — is listed with its source links in the Reference section.