Body Calculators

BMI formula
Below are the equations used for calculating BMI in the International System of Units
(SI) and the US customary system (USC) using a 5'10", 160-pound individual as an
example:
USC Units:
BMI = 703 mass (lbs) = 703 160 kg
= 22.96
× 2
height (in) × 702 m2
SI, Metric Units:
mass (kg) 72.57 kg
BMI = 2 = 2 = 22.90
height (m) 1.78 m2
Ponderal Index
The Ponderal Index (PI) is similar to BMI in that it measures the leanness or corpulence
of a person based on their height and weight. The main difference between the PI and
BMI is the cubing rather than squaring of the height in the formula (provided below).
While BMI can be a useful tool when considering large populations, it is not reliable for
determining leanness or corpulence in individuals. Although the PI suffers from similar
considerations, the PI is more reliable for use with very tall or short individuals, while
BMI tends to record uncharacteristically high or low body fat levels for those on the
extreme ends of the height and weight spectrum. Below is the equation for computing
the PI of an individual using USC, again using a 5'10", 160-pound individual as an
example:
USC Units:
height (in) 70 in
PI = = = 12.89
∛mass (lbs) ∛160 ∛lbs
SI, Metric Units:
mass (kg) 72.57 kg
PI = = = 12.87
height3 (m) 1.783 m3
Body Fat Calculator

The Body Fat Calculator can be used to estimate your total body fat based on specific
measurements. Use the "Metric Units" tab if you are more comfortable with the
International System of Units (SI). To get the best results, measure to the nearest 1/4
inch (0.5 cm). This calculation is based on the U.S. Navy method, but also includes the
calculation of body fat percentage using the BMI method (both of which are outlined
below).
 US Units
 Metric Units
 Other Units
Gender male female
Age 25
Weight 70
kg
Height 178
cm
Neck 50
cm
Waist 96
cm
Result
Body Fat: 15.7%
15.7%
Body Fat (U.S. Navy Method) 15.7%
Body Fat Category Fitness
Body Fat Mass 11.0 kgs
Lean Body Mass 59.0 kgs
Ideal Body Fat for Given Age

10.5%
(Jackson & Pollard)
Body Fat to Lose to Reach Ideal 3.6 kgs
Body Fat (BMI method) 16.1%
Reference
Body Fat Ranges1
Description Women Men
Recommended amount 20-25% 8-14%
Adults in United States, 15-

22-25%
average 19%
Obese 30+% 25+%
The American Council on Exercise Body Fat Categorization

Description Women Men
Essential fat 10-13% 2-5%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-25%
Obese 32+% 25+%
Jackson & Pollard Ideal Body Fat Percentages

Age Women Men
20 17.7% 8.5%
25 18.4% 10.5%
30 19.3% 12.7%
35 21.5% 13.7%
40 22.2% 15.3%
45 22.9% 16.4%
50 25.2% 18.9%
55 26.3% 20.9%
Body Fat, Overweight, and Obesity

The scientific term for body fat is "adipose tissue." Adipose tissue serves a number of
important functions. Its primary purpose is to store lipids from which the body creates
energy. In addition, it secretes a number of important hormones, and provides the body
with some cushioning as well as insulation.1
Body fat includes essential body fat and storage body fat. Essential body fat is a base
level of fat that is found in most parts of the body. It is necessary fat that maintains life
and reproductive functions. The amount of essential fat differs between men and
women, and is typically around 2-5% in men, and 10-13% in women. The healthy range
of body fat for men is typically defined as 8-19%, while the healthy range for women is
21-33%. While having excess body fat can have many detrimental effects on a person's
health, insufficient body fat can have negative health effects of its own, and maintaining
a body fat percentage below, or even at the essential body fat percentage range is a
topic that should be discussed with a medical professional.
Storage fat is fat that accumulates in adipose tissue, be it subcutaneous fat (deep under
the dermis and wrapped around vital organs) or visceral fat (fat located inside the
abdominal cavity, between organs), and references to body fat typically refer to this type
of fat. While some storage fat is ideal, excess amounts of storage fat can have serious
negative health implications.
Excess body fat leads to the condition of being overweight and eventually to obesity
given that insufficient measures are taken to curb increasing body fat. Note that being
overweight does not necessarily indicate an excess of body fat. A person's body weight
is comprised of multiple factors including (but not limited to) body fat, muscle, bone
density, and water content. Thus, highly muscular people are often classified as
overweight.
The rate at which body fat accumulates is different from person to person and is
dependent on many factors including genetic factors as well as behavioral factors such
as lack of exercise and excessive food intake. Due to varying factors, it can be more
difficult for certain people to reduce body fat stored in the abdominal region. However,
managing diet and exercise has been shown to reduce stored fat. Note that both
women and men store body fat differently and that this can change over time. After the
age of 40 (or after menopause in some cases for women), reduced sexual hormones
can lead to excess body fat around the stomach in men, or around the buttocks and
thighs of women.
Potential Complications of Excess Body Fat

The World Health Organization (WHO) classifies obesity as one of the leading
preventable causes of death worldwide that is estimated to claim 111,909 to 365,000
deaths per year in the U.S.1 This has been a growing cause for concern because 36.5%
of U.S. adults are defined as obese according to the Centers for Disease Control and
Prevention.2
Obesity is associated with a reduction in quality of life, poorer mental health outcomes,
obstructive sleep apnea, as well as multiple leading causes of death worldwide such as
cardiovascular disease, stroke, certain cancers and diabetes.2 All of these potential
complications have the ability to reduce a person's life expectancy, and as such, obesity
is a medical condition that is studied by many researchers.
As previously mentioned, fat produces a number of essential hormones that affect a
person's body. An excess or a lack of critical hormones can have negative effects that
preclude proper body function. On a related note, studies have found that excess body
fat, particularly abdominal fat, disrupts the normal balance and function of some of
these hormones. Furthermore, body fat, specifically visceral fat, has a role in the
release of specific cytokines, which are a broad category of proteins involved in cell
signaling, that can potentially increase the risk of cardiovascular disease. Visceral fat is
also directly associated with higher levels of low-density lipoprotein (LDL) cholesterol,
lower high-density lipoprotein (HDL) cholesterol, and insulin resistance.3 LDL
cholesterol is commonly referred to as "bad cholesterol" while HDL is referred to as
"good cholesterol." High levels of LDL cholesterol can clog arteries and lead to
complications including heart attacks. Insulin resistance involves cells not properly
responding to the hormone insulin, which can lead to high blood sugar levels, and
eventually to type 2 diabetes.1 As can be seen, excess visceral fat can have
measurable negative impacts to a person's health.
Measuring Body Fat Percentage

U.S. Navy Method:
There are many specific techniques used for measuring body fat. The calculator above
uses a method involving equations developed at the Naval Health Research Center by
Hodgdon and Beckett in 1984. The method for measuring the relevant body parts as
well as the specific equations used are provided below:
 Measure the circumference of the subject's waist at a horizontal level around the navel
for men, and at the level with the smallest width for women. Ensure that the subject does
not pull their stomach inwards to obtain accurate measurements.
 Measure the circumference of the subject's neck starting below the larynx, with the tape
sloping downward to the front. The subject should avoid flaring their neck outwards.
 For women only: Measure the circumference of the subject's hips at the largest
horizontal measure.
Once these measurements are obtained, use the following formulas to calculate an
estimate of body fat. Two equations are provided, one using the U.S. customary system
(USC) which uses inches, and the other using the International System of Units,
specifically the unit of centimeters:
Body fat percentage (BFP) formula for males:
USC Units:
BFP = 86.010×log10(abdomen-neck) - 70.041×log10(height) + 36.76
SI, Metric Units:
495
BFP = - 450
1.0324 - 0.19077×log10(waist-neck) ) + 0.15456×log10(height)
Body fat percentage (BFP) formula for females:

USC Units:
BFP = 163.205×log10(waist+hip-neck) - 97.684×(log10(height)) + 36.76
SI, Metric Units:
495
BFP = - 450
1.29579 - 0.35004×log10(waist+hip-neck) + 0.22100×log10(height)
Note that results of these calculations are only an estimate since they are based on
many different assumptions to make them as applicable to as many people as possible.
For more accurate measurements of body fat, the use of instruments such as bioelectric
impedance analysis or hydrostatic density testing is necessary.
Fat mass (FM) formula:
FM = BF × Weight
Lean Mass (LM) formula:
LM = Weight - FM
BMI Method:
Another method for calculating an estimate of body fat percentage uses BMI. Refer to
the BMI Calculator to obtain an estimate of BMI for use with the BMI method, as well as
further detail on how BMI is calculated, its implications, and its limitations. Briefly, the
estimation of BMI involves the use of formulas that require the measurement of a
person's height and weight. Given BMI, the following formulas can be used to estimate
a person's body fat percentage.
Body fat percentage (BFP) formula for adult males:
BFP = 1.20 × BMI + 0.23 × Age - 16.2
Body fat percentage (BFP) formula for adult females:
BFP = 1.20 × BMI + 0.23 × Age - 5.4
Body fat percentage (BFP) formula for boys:
BFP = 1.51 × BMI - 0.70 × Age - 2.2
Body fat percentage (BFP) formula for girls:
BFP = 1.51 × BMI - 0.70 × Age + 1.4
1. Wikipedia.org
2. "Overweight & Obesity." Centers for Disease Control and Prevention.
www.cdc.gov/obesity/data/index.html
3. "Abdominal fat and what to do about it." Harvard Health Publishing: Harvard Medical School.
www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
Macro Calculator
This calculator can provide a range of suggested values for a person's macronutrient
and Calorie needs under normal conditions.
 US Units
 Metric Units
 Other Units
Age 25
ages 18 - 80
Gender male female
Height 180
cm
Weight 65
kg
Activity Moderate: exercise 4-5 times/w eek

Your Goal Maintain w eight
+ Settings
 Exercise: 15-30 minutes of elevated heart rate activity.

 Intense exercise: 45-120 minutes of elevated heart rate activity.
 Very intense exercise: 2+ hours of elevated heart rate activity.
What are Macronutrients (Macro)?

In the context of health and fitness, macronutrients are most often defined to be the
chemical compounds that humans consume in large quantities that provide bulk energy.
Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also
include water, air, calcium, sodium, chloride ions, and some other substances, along
with more typical macronutrients, since they are needed in large quantities by the
human body. In this calculator, we only calculate daily carbohydrate, protein, and fat
needs.
Micronutrients are another essential part of human nutrition and consist of vitamins and
dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are
necessary daily in amounts on the order of grams, humans typically only need fewer
than 100 milligrams of micronutrients each day.
Protein
Proteins are organic compounds comprised of amino acids, and are one of the types of
macronutrients. Amino acids are essential to a person's well-being, and there are
certain amino acids that can only be obtained through diet. These amino acids are
typically referred to as "essential amino acids," and are obtained by humans and other
animals through the consumption of protein.
There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based
(beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are
sometimes used by people who are trying to build muscle. Although protein is a
necessary part of the human diet, as with most things, moderation is important. There
are also healthier and unhealthier proteins.
Healthier proteins include:
 Soy
 Beans
 Nuts
 Fish
 Skinless poultry
 Lean beef
 Pork
 Low-fat dairy products
Unhealthier proteins include:
 Fried meats
 Processed meats (deli meats, sausages, fast-food burgers etc.)
 High sugar yogurts
 Processed protein bars
 Many cheeses
Carbohydrates (Carbs)
Carbohydrates, often referred to as simply "carbs," are compounds that are typically
classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while
starch and fiber are complex carbohydrates. Carbohydrates are often also classified
based on the number of saccharides that comprise them: monosaccharides,
disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and
disaccharides are often referred to as "simple carbohydrates," while oligosaccharides
and polysaccharides are referred to as "complex carbohydrates."
Glucose is a monosaccharide and is one of the key sources of energy for humans, as
well as other animals. Polysaccharides such as cellulose cannot be easily metabolized
by many organisms, including humans, but can still provide them with valuable dietary
fibers, which helps with digestion. Too many carbohydrates in the form of sugar
(common in processed foods) can have negative health effects, but more complex
carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those
that provide dietary fibers, are beneficial, and necessary for the human body.
Fat
Fats are molecules that are comprised primarily of carbon and hydrogen atoms.
Common examples include cholesterol, phospholipids, and triglycerides. Although fats,
in the context of nutrition, are typically viewed as unhealthy, they have both structural as
well as metabolic functions, and are a necessary part of the human diet. They are also
highly energy dense and are the most efficient form of energy storage.
Fats are typically classified based on the bonding of carbon atoms. In terms of dietary
fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans
fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally,
saturated and trans fats are considered unhealthy fats, while monounsaturated,
polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources
of fat for the body.
General recommendations from the Dietary Guidelines for Americans for 2015-2020
include entirely avoiding trans fats where possible, limiting saturated fat intake to
comprise less than 10% of calories consumed per day, and ideally replacing saturated
fats in the diet with monounsaturated and polyunsaturated fats.
Daily Calorie Needs

The number of calories a person needs to consume on a daily basis is mainly based on
a number of factors including height, weight, age, and activity level, along with whether
the person wants to maintain, lose, or gain weight. The values returned by the calculator
are based on two equations for estimating the basal metabolic rate (BMR) or resting
daily energy expenditure (RDEE) of a person. Once the BMR or RDEE is calculated,
they are then multiplied by an activity factor to estimate daily caloric needs. The Mifflin-
St Jeor Equation is a widely adopted equation that calculates BMR mainly based on
physical characteristics such as body weight and height. The Katch-McArdle Formula
calculates RDEE, which takes lean body mass into account. The Katch-McArdle
Formula can be more accurate for people who are leaner and know their body fat
percentage.
Based on the above factors, an average person may need to consume anywhere from
1600-3000 calories a day. The recommendations are generally higher for men (2000-
3000) than women (1600-2400), and an increased activity level requires more calories,
while a sedentary person would require less.
As carbohydrates, proteins, and fats provide nearly the entire energy needs of the
human body, their daily needs can be calculated based on the daily caloric need. The
values returned by the calculator are an estimate based on standards and guidelines
provided by a number of institutions, such as the American Dietetic Association,
Centers for Disease Control and Prevention, World Health Organization, and more.
Macronutrients in Common Foods
Food Serving Size Protein Carbs Fat
Fruit
Apple 1 (4 oz.) 0.27g 14.36g 0.18g
Banana 1 (6 oz.) 1.85g 38.85g 0.56g
Grapes 1 cup 1.15g 28.96g 0.26g
Orange 1 (4 oz.) 0.79g 11.79g 0.23g

Pear 1 (5 oz.) 0.54g 21.91g 0.17g
Peach 1 (6 oz.) 1.2g 12.59g 0.33g
Pineapple 1 cup 0.84g 19.58g 0.19g
Strawberry 1 cup 1.11g 12.75g 0.5g
Watermelon 1 cup 0.93g 11.48g 0.23g
Vegetables
Asparagus 1 cup 2.95g 5.2g 0.16g
Broccoli 1 cup 2.57g 6.04g 0.34g
Carrots 1 cup 1.19g 12.26g 0.31g
Cucumber 4 oz. 0.67g 2.45g 0.18g
Eggplant 1 cup 0.98g 5.88g 0.18g
Lettuce 1 cup 0.5g 1.63g 0.08g
Tomato 1 cup 1.58g 7.06g 0.36g
Proteins
Beef, regular, cooked 2 oz. 14.2g 0g 10.4g
Chicken, cooked 2 oz. 16g 0g 1.84g
Tofu 4 oz. 7.82g 2.72g 3.06g
Egg 1 large 6.29g 0.38g 4.97g
Fish, Catfish, cooked 2 oz. 9.96g 4.84g 8.24g
Pork, cooked 2 oz. 15.82g 0g 8.26g
Shrimp, cooked 2 oz. 15.45g 0.69g 1.32g
Common Meals/Snacks
Bread, white 1 slice (1 oz.) 1.91g 12.65g 0.82g
Butter 1 tablespoon 0.12g 0.01g 11.52g
Caesar salad 3 cups 16.3g 21.12g 45.91g
Cheeseburger 1 sandwich 14.77g 31.75g 15.15g
Hamburger 1 sandwich 14.61g 26.81g 10.97g
Dark Chocolate 1 oz. 1.57g 16.84g 9.19g
Corn 1 cup 4.3g 30.49g 1.64g
Pizza 1 slice (14") 13.32g 33.98g 12.13g
Potato 6 oz. 4.47g 36.47g 0.22g
Rice 1 cup cooked 4.2g 44.08g 0.44g
1 (6" Subway Turkey

Sandwich 18g 46g 3.5g
Sandwich)
Beverages/Dairy
Beer 1 can 1.64g 12.64g 0g
Coca-Cola Classic 1 can 0g 39g 0g
Diet Coke 1 can 0g 0g 0g
Milk (1%) 1 cup 8.22g 12.18g 2.37g
Milk (2%) 1 cup 8.05g 11.42g 4.81g
Milk (Whole) 1 cup 7.86g 11.03g 7.93g
Orange Juice 1 cup 1.74g 25.79g 0.5g
Apple cider 1 cup 0.15g 28.97g 0.27g

Yogurt (low-fat) 1 cup 12.86g 17.25g 3.8g
Yogurt (non-fat) 1 cup 13.01g 17.43g 0.41g
home / fitness & health / pace calculator
Pace Calculator
Use the following calculator to estimate pace for a variety of activities including running,
walking, and biking. The calculator can also be used to estimate time taken or distance
traveled with given pace and time or distance.
 Pace
 Time
 Distance
Time 00:50:25 hh:mm:ss
Distance 5 Kilometers
Note that placeholder zeros do not need to be entered in the "Time" or "Pace" field. For example, the time
5 minutes 3 seconds does not need to be entered as 00:05:03, and can be entered as 5:3.
Multipoint Pace Calculator

The following calculator can determine the pace of segments of a run (or other activity)
for those with access to the time at intermittent points during the run. For example, if a
person runs from point A to point B, then to point C, records the time at each point, and
subsequently determines the distance between those points (using many available
websites, applications, or maps), the multipoint calculator can determine how fast the
person traveled between each pair of points, allowing use for training purposes; a
person can run the same route (or distance) repeatedly and track pace over that given
route, enabling comparison of times between each segment (or lap) to identify areas for
potential improvement.
Distance Time (hh:mm:ss)
1. 1 3:25
2. 2 6:55
3. 3 10:25
4. 4 14:01
5. 5 17:25
6.
7.
8.
9.
10.
11.
12.
Your Preferred Pace Unit
Pace Converter
5:30 Per Mile
= ?
Per Kilometer
hh:mm:ss
Finish Time Calculator

The following calculator can be used to estimate a person's finish time based on the
time and distance covered in a race at the point the calculator is used.
Current Distance Traveled 1 Kilometers
Elapsed Time 6:15

hh:mm:ss
Full Distance 5 Kilometers
Typical Races and World Record Paces
Category Men's World Record Pace Women's World Record Pace
100 meters 2:35/mile or 1:36/km 2:49/mile or 1:45/km
1,500 meters 3:41/mile or 2:17/km 4:07/mile or 2:34/km
1 mile 3:43/mile or 2:19/km 4:13/mile or 2:37/km
5K 4:04/mile or 2:31/km 4:34/mile or 2:50/km
10K 4:14/mile or 2:38/km 4:45/mile or 2:57/km
Half Marathon
(13.11 miles / 21.098 4:27/mile or 2:46/km 4:58/mile or 3:05/km
km)
Marathon 4:41/mile or 2:55/km 5:10/mile or 3:13/km

(26.22 miles / 42.195
km)
Training Through Pace and Heart Rate

Pace is a rate of activity or movement, while heart rate is measured as the number of
times that a person's heart contracts over a minute. Pace and heart rate have a positive
correlation; higher pace corresponds to higher heart rate. The use of both in training can
help a person improve performance, avoid over-training, as well as track progress and
fitness over time.
Measuring and Estimating Heart Rate and Heart Rate Zones:

Heart rate can be measured in different ways, from using devices such as heart rate
monitors, to simply looking at a watch while measuring pulse at some peripheral point
such as the wrist or neck. Some of the more notable measurements of heart rate
include resting heart rate and maximum heart rate which are often used to estimate
specific target heart rate zones to determine different levels of exercise.
Typical adult resting heart rates (RHR) are commonly cited to range from 60-100 beats
per minute (bpm), though there is some argument that normal RHRs actually fall within
the range of 50-90 bpm. Generally, a lower RHR indicates more efficient heart function,
though RHRs that are lower than 50 bpm can be a sign of an underlying heart condition
or disease. The same is true of RHRs above 90 bpm.
Maximum heart rate (MHR) is most accurately measured using a cardiac stress test,
which involves measuring a person's heart function (including heart rate) at periodically
increasing levels of exercise. These tests typically range from ten to twenty minutes in
duration, which can be inconvenient. As such, there are many estimates for MHR based
on age, which is strongly correlated with heart rate, though there is little consensus
regarding which formula should be used. The most commonly cited formula for
calculating MHR is:
MHR = 220 – age
Although it is the most commonly cited formula, and is often used to determine heart
rate training zones, it does not have a reference to any standard deviation, and is not
considered a good predictor of MHR by reputable health and fitness professionals.
Furthermore, MHRs vary significantly between individuals, even those with highly
similar training and age within the same sport. Nevertheless, MHR determined using the
above formula is often used to prescribe exercise training heart rate ranges, and can be
beneficial as a reference. Note that an exercise intensity level of 60-70% of maximum
heart rate is considered the ideal range for burning fat. Refer to the figure below for
further detail.
Exercise intensity levels and typical heart rates associated with said levels based on age 1
Aerobic vs. Anaerobic Exercise:
Aerobic and anaerobic exercise are often mentioned in the context of endurance
training and running. These types of exercise mainly differ based on the duration and
the intensity of muscular contractions and the manner in which energy is generated
within the muscle. Generally, anaerobic exercises (~80-90% MHR) involve short,
intense bursts of activity while aerobic exercises (~70-80% MHR) involve light activity
sustained over a long period of time. An exercise intensity level of 55-85% of MHR for
20-30 minutes is generally recommended to attain the best results from aerobic
exercise.2
In solely aerobic exercise, there is sufficient oxygen for a person's muscles to produce
all the necessary energy for the exercise. In contrast, in anaerobic exercise, the
cardiovascular system cannot supply muscles with oxygen quickly enough, and muscles
break down sugar to supply the necessary energy, resulting in an excess of lactate (a
byproduct of glucose metabolism). Excess lactate causes the burning sensation in
muscles typical of anaerobic exercises and eventually makes the continuation of
exercise not possible if excess lactate is not allowed sufficient time to be removed from
the bloodstream. Note that although lactate is also produced in aerobic conditions, it is
used almost as quickly as it is formed at low levels of exercise, and only trace amounts
leak into the bloodstream from the muscles.
Understanding aerobic exercise is particularly important when training for a long-
distance activity such as a marathon. Determining a pace that can be maintained while
using energy primarily derived through aerobic means, referred to as an "aerobic
threshold pace" helps maintain a balance between fat and carbohydrate utilization. This
pace requires a relatively low level of intensity, and is usually maintainable for a few
hours. Increasing aerobic threshold pace allows for a faster sustainable pace and is a
large aspect of many marathon training programs.
An anaerobic threshold pace is defined by some as the threshold at which glycogen,
rather than oxygen, becomes the primary source of energy for the body.3 Note that
while anaerobic training will result in a person becoming more fit overall, it is not
necessarily ideal training for a marathon, since an anaerobic pace is not sustainable for
long periods of time. This is not to say that a person should not perform any anaerobic
training, as training at or slightly above their anaerobic threshold (the level of exercise
intensity at which lactic acid builds up more quickly than it can be removed from the
bloodstream) can also be beneficial.4
Similarly to heart rate, the most accurate way to determine these thresholds is through
testing within a lab setting. However, both aerobic and anaerobic thresholds can also be
estimated using a number of different methods, some of which involve the use of a
heart rate monitor. According to a 2005 study, the most accurate way to determine
anaerobic threshold (outside of blood work in a lab) is a 30-minute time trial in which
heart rate is monitored.5 In this time trial, a person must run at maximum effort,
averaging their heart rate over the last 20 minutes of the run. The average heart rate
over the last 20 minutes is an estimation of the person's anaerobic threshold heart rate,
also known as lactate threshold heart rate (LTHR). It is important that the time trial be
performed alone. If it is done in a group setting, the duration must be increased to 60
minutes rather than 30 minutes. Aerobic threshold heart rate can be estimated by
subtracting 30 beats per minute from the anaerobic threshold heart rate.3,6
Essentially, threshold training involves training to postpone the point at which lactate
starts to build up in the bloodstream, which effectively postpones the point of fatigue,
potentially allowing a person to run farther and faster.5
1. Wikipedia: The Free Encyclopedia. "Heart rate." en.wikipedia.org/wiki/Heart_rate.

2. Darley, Jesse. "The Power of Pace & Heart Rate Training." www.active.com/running/articles/the-
power-of-pace-and-heart-rate-training.
3. Friel, Joe. 2014. "Common But Confusing Training Terms."
www.joefrielsblog.com/2014/06/common-but-confusing-training-terms.html.
4. Gaudette, Jeff. "How to Find the Right Race Pace and Why the Wrong Pace Sets You up for
Failure." www.active.com/running/articles/how-to-find-the-right-race-pace-and-why-the-wrong-
pace-sets-you-up-for-failure.
5. Lovett, Richard A. 2013. "Find Your Tempo." www.runnersworld.com/race-training/find-your-
tempo.
6. Friel, Joe. 2011. "Determining your LTHR." www.joefrielsblog.com/2011/04/determining-your-
lthr.html
home / fitness & health / weight watcher points calculator

Weight Watcher Points Calculator
Disclaimer: Calculator.net has no affiliation with Weight Watchers®, and information
provided on this page was obtained from Wikipedia under the GNU Free Documentation
License. Calculator.net does not purport to have any relationship with Weight
Watchers® and has no intent to present Weight Watchers'® product as its own. This
calculator's intent is to provide a convenient method for estimating point values based
on formula from Wikipedia.
The weight watcher point system is a tool intended to help people control or lose weight
in a way that influences a person's overall lifestyle and eating habits. This calculator can
be used to estimate the point value of a food with known parameters.
Latest Calculator
Effective after December 2015, points are based on calories, sugar, saturated fat, and
protein. Fruits and most vegetables are still zero-point foods. The nutrients from fruits
and vegetables are only factored in if they are mixed with other food. In 2018, a new
point system was implemented. This system still uses the same calculation system, but
includes over 200 new zero points foods, mostly lean proteins, such as eggs, most
seafoods, tofu, skinless chicken breast, and many more. The new system also allows
the rollover of 4 unused points per day into a person's weekly points allotment. As a
result of these changes, a person's daily points allotment has slightly decreased.
However, the changes should still allow a person more flexibility than the previous
system, due to the numerous new zero points foods.
food energy food calorie
sugar grams
saturated fat grams
protein grams
Old Points Calculator (U.S.)
Used between November 2010 and December 2015 in the U.S.
protein grams
carbohydrates grams
fat grams
fiber grams
Old Points Calculator

Used before November 2010.
food energy food calories
fat grams
fiber grams
Old Daily Target Calculator
Used between November 2010 and December 2015. This calculator can also be used
to estimate the daily points target.
body weight kilograms
body height cm
1 foot = 12 inches
age
gender Male Female
activity mostly sit during the day
RelatedBMI Calculator | Body Fat Calculator | Calorie Calculator
Points for common foods

Old Points (before Old Point (Nov. Latest Points
Name Amount
Nov. 2010) 2010 to Dec. 2015) (After 2018)
Fruits
Apple 1 small (4 oz.) 1 0 0
1 medium (6
Banana 2 0 0
oz.)
Mango 1 (8 oz.) 2 0 0
Orange 1 (4 oz.) 1 0 0
Pear 1 (5 oz.) 1 0 0
Peach 1 (6 oz.) 1 0 0
Watermelon 1 cup 1 0 0
Proteins
Beef, regular,
1 slice (2 oz.) 4 4 4
cooked
Chicken, cooked 1 slice (2 oz.) 2 3 0
Egg 1 (2 oz.) 2 2 0
Fish, Catfish,
1 fillet (6 oz.) 6 7 0
cooked
Pork, cooked 1 slice (2 oz.) 5 6 3
Shrimp, cooked 1/2 cup (2 oz.) 1 1 0
Common Meals/Snacks
Bread, regular 1 slice (1 oz.) 2 2 2
Butter 1 tea spoon 1 3 5
Caesar salad 3 cups 7 9 10
1 (McDonald
Hamburger 6 9 8
Medium)
1 (McDonald
Cheeseburger 8 12 10
Medium)
Chocolate 1 oz. 3 4 8
Cucumber 1 cup 0 0 0
Lettuce 1 cup 0 0 0
Tomato 1 cup 0 0 0
Pizza 1 slice (5 oz.) 6 - 10 8-14 10-16
Potato
1 cup (8 oz.) 3 4 5
(uncooked)
Rice, cooked 1 cup 4 5 6
Sandwich 1 8 - 16 10-20 10-23
Beverages/Dairy
Apple Cider /
1 cup 2 3 5
Juice
Orange Juice 1 cup 3 4 6
Beer, regular 1 can or bottle 3 5 5
Coca-Cola
1 cup 3 3 6
Classic
Diet Coke 1 cup 0 0 0
Sprite 1 cup 3 3 6
Milk, low-fat (1%) 1 cup 2 3 4
Milk, low-fat (2%) 1 cup 3 4 5
Milk, whole 1 cup 4 5 7
Yogurt 1 cup 4 6 0
* 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters
* The points above are estimation based on average. The actual points can be very
different depending on the type, the way of being prepared / cooked, etc.
Typical point allotment based on body weight

Old Points per Day Points per Day
Weight (lb) Weight (kg)
(before Nov 2010) (Nov 2010 - Dec. 2015)
<150 lbs <68 kgs 18 to 23 points
150 to 174 lbs 68 to 79 kgs 20 to 25 points
102 to 113
225 to 249 lbs 26 to 31 points
kgs
114 to 124 Use the "Old Daily

kgs Target Calculator" above
125 to 135
kgs
136 to 147
kgs
148 to 158
kgs
> 350 lbs > 159 kgs 32 to 37 points

home / fitness & health / lean body mass calculator
Lean Body Mass Calculator

The Lean Body Mass Calculator computes a person's estimated lean body mass (LBM)
based on body weight, height, gender, and age. For comparison purposes, the
calculator provides the results of multiple formulas.
 US Units
 Metric Units
 Other Units
Gender male female
Age 14 or younger? yes no
Height 180
cm
Weight 60
kg
Result
The lean body mass based on different formulas:
Formula Lean Body Mass Body Fat
Boer1 53.3 kg (89%) 11%
James2 51.8 kg (86%) 14%
Hume3 51.2 kg (85%) 15%
Lean body mass (LBM) is a part of body composition that is defined as the difference
between total body weight and body fat weight. This means that it counts the mass of all
organs except body fat, including bones, muscles, blood, skin, and everything else.
While the percentage of LBM is usually not computed, it on average ranges between
60-90% of total body weight. Generally, men have a higher proportion of LBM than
women do. The dosages of some anesthetic agents, particularly water-soluble drugs,
are routinely based on the LBM. Some medical exams also use the LBM values. For
body fitness and routine daily life, people normally care more about body fat percentage
than LBM. To compute body fat, consider using our body fat calculator or ideal weight
calculator.
Multiple formulas have been developed for calculating estimated LBM (eLBM) and the
calculator above provides the results for all of them.
Lean Body Mass Formula for Adults

The Boer Formula:1
For males:
eLBM = 0.407W + 0.267H - 19.2
For females:
eLBM = 0.252W + 0.473H - 48.3
The James Formula:2

For males:
eLBM = 1.1W - W 2
128(
)
H
For females:
W 2
eLBM = 1.07W - 148( )
H
The Hume Formula:3

For males:
eLBM = 0.32810W + 0.33929H - 29.5336
For females:
eLBM = 0.29569W + 0.41813H - 43.2933
Lean Body Mass Formula for Children

The Peters Formula:4
The author suggests that this formula is applicable for children aged 13-14 years old or
younger. The formula is used to compute an eLBM based on an estimated extracellular
volume (eECV) as follows:
eECV = 0.0215·W0.6469·H0.7236
eLBM = 3.8·eECV
In the formulas above, W is the body weight in kilogram and H is the body height in
centimeter.
1. Boer P. "Estimated lean body mass as an index for normalization of body fluid volumes in
man." Am J Physiol 1984; 247: F632-5
2. James, W. "Research on obesity: a report of the DHSS/MRC group" HM Stationery Office 1976
3. Hume, R "Prediction of lean body mass from height and weight.". J Clin Pathol. 1966 Jul;
19(4):389-91.
4. A. M. Peters, H. L. R. Snelling, D. M. Glass, N. J. Bird "Estimation of lean body mass in
children". British Journal of Anaesthesia1 06(5): 719-23 (2011).
home / fitness & health / protein calculator
Print
Protein Calculator
The Protein Calculator estimates the daily amount of dietary protein adults require to
remain healthy. Children, those who are highly physically active, and pregnant and
nursing women typically require more protein. The calculator is also useful for
monitoring protein intake for those with kidney disease, liver disease, diabetes, or other
conditions in which protein intake is a factor.
 US Units
 Metric Units
 Other Units
Age 25
ages 18 - 80
Gender male female
Height 180
cm
Weight 60
kg
Activity Light: exercise 1-3 times/w eek

What are proteins?

Proteins are one of three primary macronutrients that provide energy to the human
body, along with fats and carbohydrates. Proteins are also responsible for a large
portion of the work that is done in cells; they are necessary for proper structure and
function of tissues and organs, and also act to regulate them. They are comprised of a
number of amino acids that are essential to proper body function, and serve as the
building blocks of body tissue.
There are 20 different amino acids in total, and the sequence of amino acids determines
a protein's structure and function. While some amino acids can be synthesized in the
body, there are 9 amino acids that humans can only obtain from dietary sources
(insufficient amounts of which may sometime result in death), termed essential amino
acids. Foods that provide all of the essential amino acids are called complete protein
sources, and include both animal (meat, dairy, eggs, fish) as well as plant-based
sources (soy, quinoa, buckwheat).
Proteins can be categorized based on the function they provide to the body. Below is a
list of some types of proteins1:
 Antibody—proteins that protect the body from foreign particles, such as viruses and
bacteria, by binding to them
 Enzyme—proteins that help form new molecules as well as perform the many chemical
reactions that occur throughout the body
 Messenger—proteins that transmit signals throughout the body to maintain body
processes
 Structural component—proteins that act as building blocks for cells that ultimately allow
the body to move
 Transport/storage—proteins that move molecules throughout the body
As can be seen, proteins have many important roles throughout the body, and as such,
it is important to provide sufficient nutrition to the body to maintain healthy protein
levels.
How much protein do I need?

The amount of protein that the human body requires daily is dependent on many
conditions including overall energy intake, growth of the individual, and physical activity
level. It is often estimated based on body weight, as a percentage of total caloric intake
(10-35%), or based on age alone. 0.8g/kg of body weight is a commonly cited
recommended dietary allowance (RDA). This value is the minimum recommended value
to maintain basic nutritional requirements, but consuming more protein, up to a certain
point, may be beneficial, depending on the sources of the protein.
The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body
weight, dependent on the many factors listed above. People who are highly active, or
who wish to build more muscle should generally consume more protein. Some
sources2 suggest consuming between 1.8 to 2 g/kg for those who are highly active. The
amount of protein a person should consume, to date, is not an exact science, and each
individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help
determine their individual needs.
Recommended dietary allowance (RDA) of protein, based on age

Protein Needed (grams/day)
Age 1 – 3 13
Age 4 – 8 19
Age 9 – 13 34
Age 14 - 18 (Girls) 46
Age 14 - 18 (Boys) 52
Age 19 - 70+
46
(Women)
Age 19 - 70+ (Men) 56
Extra Protein Requirements for Pregnancy and Lactation

Safe Intake Additional Energy
(grams / Requirement Protein : energy
day) (kJ/day) ratio
Pregnancy trimester 1 1 375 0.04
Pregnancy trimester 2 10 1,200 0.11
Pregnancy trimester 3 31 1,950 0.23
Lactation First 6 months 19 2,800 0.11
Lactation After 6 months 13 1,925 0.11
Foods high in protein

There are many different combinations of food that a person can eat to meet their
protein intake requirements. For many people, a large portion of protein intake comes
from meat and dairy, though it is possible to get enough protein while meeting certain
dietary restrictions you might have. Generally, it is easier to meet your RDA of protein
by consuming meat and dairy, but an excess of either can have a negative health
impact. There are plenty of plant-based protein options, but they generally contain less
protein in a given serving. Ideally, a person should consume a mixture of meat, dairy,
and plant-based foods in order to meet their RDA and have a balanced diet replete with
nutrients.
If possible, consuming a variety of complete proteins is recommended. A complete
protein is a protein that contains a good amount of each of the nine essential amino
acids required in the human diet. Examples of complete protein foods or meals include:
Meat/Dairy examples
 Eggs
 Chicken breast
 Cottage cheese
 Greek yogurt
 Milk
 Lean beef
 Tuna
 Turkey breast
 Fish
 Shrimp
Vegan/plant-based examples
 Buckwheat
 Hummus and pita
 Soy products (tofu, tempeh, edamame beans)
 Peanut butter on toast or some other bread
 Beans and rice
 Quinoa
 Hemp and chia seeds
 Spirulina
Generally, meat, poultry, fish, eggs, and dairy products are complete protein sources.
Nuts and seeds, legumes, grains, and vegetables, among other things, are usually
incomplete proteins. There is nothing wrong with incomplete proteins however, and
there are many healthy, high protein foods that are incomplete proteins. As long as you
consume a sufficient variety of incomplete proteins to get all the required amino acids, it
is not necessary to specifically eat complete protein foods. In fact, certain high fat red
meats for example, a common source of complete proteins, can be unhealthy. Below
are some of examples of high protein foods that are not complete proteins:
 Almonds
 Oats
 Broccoli
 Lentils
 Ezekiel bread
 Chia seeds
 Pumpkin seeds
 Peanuts
 Brussels sprouts
 Grapefruit
 Green peas
 Avocados
 Mushrooms
As can be seen, there are many different foods a person can consume to meet their
RDA of protein. The examples provided above do not constitute an exhaustive list of
high protein or complete protein foods. As with everything else, balance is important,
and the examples provided above are an attempt at providing a list of healthier protein
options (when consumed in moderation).
Amount of protein in common food

Protein Amount
Milk (1 cup/8 oz) 8g
Egg (1 large/50 g) 6g
Meat (1 slice / 2 oz) 14 g
Seafood (2 oz) 16 g
Bread (1 slice/64 g) 8g
Corn (1 cup/166 g) 16 g
Rice (1 cup/195 g) 5g
Dry Bean (1 cup/92 g) 16 g
Nuts (1 cup/92 g) 20 g
Fruits and Vegetables (1 cup) 0-1 g
Pizza (1 slice/107 g) 12 g
Hamburger (McDonald
20 g
Medium)
1. NIH, "What are proteins and what do they do?", ghr.nlm.nih.gov/primer/howgeneswork/protein.

2. Health.com, "How to Figure Out Exactly How Many Calories You Need to Lose Weight, According
to a Nutritionist", www.health.com/weight-loss/how-many-calories-to-eat-to-lose-weight.
home / fitness & health / tdee calculator
Print
TDEE Calculator
This calculator can be used to estimate your Total Daily Energy Expenditure (TDEE).
 US Units
 Metric Units
 Other Units
Age 25
ages 18 - 80
Gender male female
Height 180
cm
Weight 65
kg
+ Settings

What is TDEE?
TDEE stands for total daily energy expenditure. It is the total energy that a person uses
in a day. TDEE is hard to measure accurately and varies day by day. More often, it is
estimated using factors such as a person's basal metabolic rate (BMR), activity level,
and the thermic effect of food.
Basal metabolic rate:
BMR is a person's energy usage rate while at rest in a temperate environment when the
digestive system is inactive. In other words, it is the minimum energy needed to
maintain a person's vital organs only.
Activity level:
Activity level is a factor that is based on the amount of activity a person undergoes. This
includes deliberate exercise as well as other activities that a person may undergo as
part of their job or typical daily activities. These factors are more specifically referred to
as the thermic effect of activity, and non-exercise activity thermogenesis (energy
expended for non-sleeping, eating, or sports-like exercise).
Thermic effect of food:
The thermic effect of food, also referred to as specific dynamic action, is the amount of
energy required by the body to process and use food. It is sometimes estimated as 10%
of food energy intake, but this can vary significantly dependent on the type of food
consumed. Protein for example, has a far larger thermic effect than dietary fat, since it is
more difficult to process.
How TDEE is calculated?

TDEE is calculated based on the factors described above. The calculation usually
begins with an estimation of basal metabolic rate (BMR), which is based on the use of
equations that have been developed for this specific purpose. This includes physical
characteristics such as age, gender, height, and weight.
Some of the more commonly used equations for estimating BMR include the Mifflin St-
Jeor Equation, Harris-Benedict equation, and Katch-McArdle Formula. They are
generally pretty similar, but the Katch-McArdle Formula, for example, which takes
metabolic activity (resulting from differences between lean body mass and body fat) into
account, can be more accurate for lean person.
Once BMR is calculated, it is typically multiplied by an activity level factor, which is
based on factors such as exercise and whether a person has a sedentary or very active
job.
Other factors that can be considered in the calculation include the thermic effect of food,
though this is not always factored into the calculation, and has a relatively smaller
impact than BMR and activity level.
home / fitness & health / gfr calculator
GFR Calculator
The GFR (glomerular filtration rate) Calculator estimates GFR values based on factors
including serum creatinine value, age, race, and gender. For comparison purposes, the
results for three prevalent formulas used for estimating GFR are provided.
GFR Calculator for Adults

This calculator is for people aged 18 years or older.
Serum creatinine (SCr) 0.9 mg/dL
Age 50
Gender Male Female
Race Black Not Black
GFR Calculator for Children

This calculator is for people aged 18 years or younger.
Serum creatinine (SCr) 0.9 mg/dL
Height 110 cm
What is Glomerular filtration rate (GFR)?

Glomerular filtration rate describes the rate of flow of filtered fluids through the kidney
and is used as a measure of kidney function. Generally, a higher value of GFR indicates
better kidney function. A significant decrease in GFR indicates that the kidney is not
properly functioning, resulting in lower volumes of fluids being filtered over a given time .
The normal range of GFR adjusted for body surface area is 100 to 130
mL/min/1.73m2 in men and 90 to 120mL/min/1.73m2 in women below the age of 40.
After age 40, GFR decreases progressively with age. Refer to the table below for
population mean estimated GFR for a number of age ranges.
Population Mean Estimated GFR
Mean Estimated GFR

Age
(mL/min/1.73 m2)
20-
116
29
30-
107
39
40-
99
49
50-
93
59
60-
85
69
70+ 75
Chronic Kidney Disease Stages

A GFR above 60 mL/min/1.73m2 is usually adequate for most patients and alone is not
necessarily indicative of a patient having chronic kidney disease (CKD).1 If however
there has been a significant decline of GFR since a previous test, this could be an early
indicator of kidney disease. Note that the sooner that kidney disease is diagnosed and
treated, the higher the probability that the need for dialysis can be prevented. Below is a
table of GFR ranges for the different stages of CKD. The different stages are dependent
on other factors in conjunction with GFR, as noted in the table.
Stage GFR Value (mL/min/1.73 m2)
Normal 90+ or above and no proteinuria
CKD1 90+ with evidence of kidney damage
CKD2 (Mild) 60 to 89 with evidence of kidney damage
CKD3 (Moderate) 30 to 59
CKD4 (Severe) 15 to 29
CKD5 Kidney
less than 15
failure
Measuring GFR
The most accurate way to determine GFR involves the measurement of the rate at
which an external substance such as inulin is removed from the bloodstream, termed
inulin clearance. Inulin is freely filtered by the kidney and does not undergo metabolism,
tubular secretion or absorption, making it an ideal candidate for measuring GFR. 2 This
measurement method requires continuous intravenous infusion, a number of blood and
urine collections, and proper timing of blood samples, making it impractical for routine
clinical use.3 As such, many formulas have been developed to estimate GFR, many of
which are based on creatinine clearance, or estimates of creatinine clearance based on
serum creatinine levels. Creatinine clearance does however have the limitation of being
affected by muscle mass. Higher muscle mass increases serum creatinine for any given
rate of clearance. This means that the same serum creatinine values can signify
different levels of renal function for different people based on muscle mass.
Furthermore, creatinine is actively secreted in small amounts in the body resulting in
GFR determined through creatinine clearance typically being overestimated by 10-20%.
Despite its limitations, creatinine clearance still provides an acceptable estimation of
GFR due to its ease of measurement when compared to inulin clearance.4 Below are
three formulas often used for estimating GFR through serum creatinine.
The IDMS-traceable MDRD study equation
GFR = 175 × (SCr)-1.154 × (age)-0.203 × (0.742 if female) × (1.212 if Black)
where SCr = serum creatinine in mg/dL
The CKD-EPI formula
Black female
If SCr < 0.7
GFR = 166 × (SCr/0.7)-0.329 × 0.993age
If SCr > 0.7
GFR = 166 × (SCr/0.7)-1.209 × 0.993age
Black male
If SCr < 0.9
GFR = 163 × (SCr/0.9)-0.411 × 0.993age
If SCr > 0.9
GFR = 163 × (SCr/0.9)-1.209 × 0.993age
Non-Black female
If SCr < 0.7
GFR = 144 × (SCr/0.7)-0.329 × 0.993age
If SCr > 0.7
GFR = 144 × (SCr/0.7)-1.209 × 0.993age
Non-Black male
If SCr < 0.9
GFR = 141 × (SCr/0.9)-0.411 × 0.993age
If SCr > 0.9
GFR = 141 × (SCr/0.9)-1.209 × 0.993age
The Mayo Quadratic Formula
If SCr < 0.8 mg/dL, use 0.8 mg/dL for SCr
GFR = e(1.911 + 5.249/SCr - 2.114/SCr2 - 0.00686 × age - (0.205 if female))
Estimated GFR for children using Schwartz formula
GFR = 0.413 × height(in cm) / SCr
1. "Normal GFR," The UK eCKD Guide, The Renal Association.

2. Gaspari, F., Perico, N., Remuzzi, G. 1997. "Measurement of glomerular filtration rate." Kidney
International Supplements 63: S151-4. PMID 9407445.
3. Hsu, C., Bansal, N. 2011. "Measured GFR as 'Gold Standard' – All that Glitters Is Not Gold?"
Clinical Journal of the American Society of Nephrology 6(8): 1813-14.
Doi:10.2215/CJN.06040611.
4. Wikipedia "Renal function."
home / fitness & health / body surface area calculator
Body Surface Area Calculator

The calculator below computes the total surface area of a human body, referred to as
body surface area (BSA). Direct measurement of BSA is difficult, and as such many
formulas have been published that estimate BSA. The calculator below provides results
for some of the most popular formulas.
Gender male female
Body Weight 155 pounds
Body Height 5
fee 9
inches
t
OR
cm
RelatedArea Calculator | Surface Area Calculator
Table of average BSAs
ft2 m2
Newborn child 2.69 0.25
Two-year-old child 5.38 0.5
Ten-year-old child 12.27 1.14
Adult female 17.22 1.6
Adult male 20.45 1.9
BSA is often used in clinical purposes over body weight because it is a more accurate
indicator of metabolic mass (the body's need for energy), where metabolic mass can be
estimated as fat-free mass since body fat is not metabolically active.1 BSA is used in
various clinical settings such as determining cardiac index (to relate a person's heart
performance to their body size) or dosages for chemotherapy (a category of cancer
treatment). While dosing for chemotherapy is often determined using a patient's BSA,
there exist arguments against the use of BSA to determine medication dosages that
have a narrow therapeutic index – the comparison of the amount of a substance
necessary to produce a therapeutic effect, to the amount that causes toxicity.
Below are some of the most popular formulas for estimating BSA, and links to
references for each for further detail on their derivations. The most widely used of these
is the Du Bois formula, which has been shown to be effective for estimating body fat in
both obese and non-obese patients, unlike body mass index. Where BSA is
represented in m2, W is weight in kg, and H is height in cm, the formulas are as follows:
Du Bois formula:
BSA = 0.007184 × W0.425 × H0.725

Du Bois D, Du Bois EF (Jun 1916). "A formula to estimate the approximate surface area if height and weight be known". Archives of Internal
Medicine 17 (6): 863-71. PMID 2520314. Retrieved 2012-09-09.
Mosteller formula:
BSA = = 0.016667 × W0.5 × H0.5
Mosteller RD. "Simplified calculation of body-surface area". N Engl J Med 1987; 317:1098. PMID 3657876.
Haycock formula:
BSA = 0.024265 × W0.5378 × H0.3964

Haycock GB, Schwartz GJ, Wisotsky DH "Geometric method for measuring body surface area: A height-weight formula validated in infants,
children and adults" J Pediatr 1978, 93:62-66.
Gehan and George formula:
BSA = 0.0235 × W0.51456 × H0.42246

Gehan EA, George SL, Cancer Chemother Rep 1970, 54:225-235
Boyd formula:
BSA = 0.03330 × W(0.6157 - 0.0188 × log10(W) × H0.3

Boyd, Edith (1935). The Growth of the Surface Area of the Human Body. University of Minnesota. The Institute of Child Welfare, Monograph
Series, No. x. London: Oxford University Press
Fujimoto formula:
BSA = 0.008883 × W0.444 × H0.663

Fujimoto S, Watanabe T, Sakamoto A, Yukawa K, Morimoto K. Studies on the physical surface area of Japanese. 18. Calculation formulae in
three stages over all ages. Nippon Eiseigaku Zasshi 1968;5:443-50.
Takahira formula:
BSA = 0.007241 × W0.425 × H0.725

Fujimoto S, Watanabe T, Sakamoto A, Yukawa K, Morimoto K. Studies on the physical surface area of Japanese. 18. Calculation formulae in
three stages over all ages. Nippon Eiseigaku Zasshi 1968;5:443-50.
Schlich formula:
Women BSA = 0.000975482 × W0.46 × H1.08
Men BSA = 0.000579479 × W0.38 × H1.24

Schlich E, Schumm M, Schlich M: "3-D-Body-Scan als anthropometrisches Verfahren zur Bestimmung der spezifischen Korperoberflache".
Ernahrungs Umschau 2010;57:178-183
1. Greenberg, JA., Boozer, CN. 1999. "Metabolic mass, metabolic rate, caloric restriction, and aging in
male Fischer 344 rats." Elsevier 113(2000): 37-48
home / fitness & health / calorie calculator
Print
Calorie Calculator
The Calorie Calculator can be used to estimate the number of calories a person needs
to consume each day. This calculator can also provide some simple guidelines for
gaining or losing weight.
 US Units
 Metric Units
 Other Units
Age 25
ages 15 - 80
Gender male female
Height 180
cm
Weight 65
kg
+ Settings

Food Energy Converter

The following converter can be used to convert between Calories and other common
food energy units.
1 = 4.1868
Calorie [Nutritional, kcal] Kilojoules [kJ]
Related:BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

This Calorie Calculator is based on several equations, and the results of the calculator
are based on an estimated average. The Harris-Benedict Equation was one of the
earliest equations used to calculate basal metabolic rate (BMR), which is the amount of
energy expended per day at rest. It was revised in 1984 to be more accurate and was
used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St
Jeor Equation also calculates BMR, and has been shown to be more accurate than the
revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that
it calculates resting daily energy expenditure (RDEE), which takes lean body mass into
account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do.
Of these equations, the Mifflin-St Jeor Equation is considered the most accurate
equation for calculating BMR with the exception that the Katch-McArdle Formula can be
more accurate for people who are leaner and know their body fat percentage. The three
equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
For men:
BMR = 10W + 6.25H - 5A + 5
For women:
BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
The value obtained from these equations is the estimated number of calories a person
can consume in a day to maintain their body-weight, assuming they remain at rest. This
value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person's
typical levels of exercise, in order to obtain a more realistic value for maintaining body-
weight (since people are less likely to be at rest throughout the course of an entire day).
1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to
lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate
of calories necessary for weight maintenance per day. For example, if a person has an
estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000
calories per day for one week would theoretically result in 3,500 calories (or 1 pound)
lost during the period.
It is important to remember that proper diet and exercise is largely accepted as the best
way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories
per day, as losing more than 2 pounds per week can be unhealthy, and can result in the
opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a
week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass
results in higher BMR. Excessive weight loss can also be due to dehydration, which is
unhealthy. Furthermore, particularly when exercising in conjunction with dieting,
maintaining a good diet is important, since the body needs to be able to support its
metabolic processes and replenish itself. Depriving the body of the nutrients it requires
as part of heavily unhealthy diets can have serious detrimental effects, and weight lost
in this manner has been shown in some studies to be unsustainable, since the weight is
often regained in the form of fat (putting the participant in a worse state than when
beginning the diet). As such, in addition to monitoring calorie intake, it is important to
maintain levels of fiber intake as well as other nutritional necessities to balance the
needs of the body.
Calorie Counting as a Means for Weight Loss

Calorie counting with the intent of losing weight, on its simplest levels, can be broken
down into a few general steps:
1. Determine your BMR using one of the provided equations. If you know your body fat
percentage, the Katch-McArdle Formula might be a more accurate representation of
your BMR. Remember that the values attained from these equations are approximations
and subtracting exactly 500 calories from your BMR will not necessarily result in exactly
1 pound lost per week – it could be less, or it could be more!
2. Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to
approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR
by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally
not advisable to lose more than 2 pounds per week as it can have negative health
effects, i.e. try to target a maximum daily calorie reduction of approximately 1000
calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is
recommended in cases where you plan to lose more than 2 pounds per week.
3. Choose a method to track your calories and progress towards your goals. If you have a
smart phone, there are many easy-to-use applications that facilitate tracking calories,
exercise, and progress, among other things. Many, if not all of these, have estimates for
the calories in many brand name foods or dishes at restaurants, and if not, can estimate
calories based on the amount of the individual components of the foods. It can be
difficult to get a good grasp on food proportions and the calories they contain – which is
why counting calories (as well as any other approach) is not for everyone – but if you
meticulously measure and track the number of calories in some of your typical meals, it
quickly becomes easier to accurately estimate calorie content without having to actually
measure or weigh your food each time. There are also websites that can help to do the
same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and
paper journal are certainly viable alternatives.
4. Track your progress over time and make changes to better achieve your goals if
necessary. Remember that weight loss alone is not the sole determinant of health and
fitness, and you should take other factors such as fat vs. muscle loss/gain into account
as well. Also, it is recommended that measurements be taken over longer periods of
time such as a week (rather than daily) as significant variations in weight can occur
simply based on water intake or time of day. It is also ideal to take measurements under
consistent conditions, such as weighing yourself as soon as you wake up and before
breakfast, rather than at different times throughout the day.
5. Keep at it!
The above steps are an attempt at the most basic form of calorie counting. Calorie
counting is not an exact science, and can be as complex as you want to make it. The
above does not consider proportions of macronutrients consumed. While there is no
exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some
balance is certainly advisable, and different foods have been found to have different
effects on health, feelings of hunger, and number of calories burned. Generally,
minimally processed plant and animal foods tend to be more conducive to healthy
weight loss and maintenance.
There are many approaches to weight loss and there is no set ideal method that works
for all people, which is why so many different diets and exercise regimens exist. While
some methods are more effective for each individual person, not all weight loss
methods are equivalent, and studies suggest that some approaches are healthier than
others. That being said, one of the most commonly effective weight loss methods is
counting calories. In its most basic form, calories consumed minus calories expended
will result in weight gain if the result is positive, or weight loss if the result is negative.
However, this is far from a comprehensive picture, and many other factors play a role in
affecting healthy, sustainable weight loss. For example, there exist conflicting studies
addressing whether or not the type of calories or foods consumed, or how they are
consumed, affects weight loss. Studies have shown that foods that require a person to
chew more and are more difficult to digest result in the body burning more calories,
sometimes referred to as the thermic effect of food. While the increase in burned
calories may be marginal, foods that are more difficult to digest such as vegetables
generally tend to be healthier and provide more nutrients for fewer calories than many
processed foods.
Consistent with the view that in regards to weight loss, only net calories are important
and not their source, there exist cases such as the Twinkie diet, where a person that
solely counted calories while eating a variety of cake snacks managed to lose 27
pounds over two months. As effective as this can be, it is certainly not suggested. While
the participant did not seem to suffer any noticeable health detriments in this particular
case, there are other less measurable factors that should be considered such as long-
term effects of such a diet on potential for developing cancers, heart disease, and
diabetes. However, ignoring efficiency and health, sustained, significant reduction of
caloric intake or increase of physical activity should result in weight loss, and counting
calories can be an effective way to achieve this sole result.
Aside from being one viable method for facilitating weight loss, calorie counting has
other somewhat less quantifiable advantages including helping to increase nutritional
awareness. Many people are completely unaware of, or grossly underestimate their
daily caloric intake. Counting calories can help raise an awareness of different types of
foods, the number of calories they contain, and how these calories have a different
effect on a person's feelings of satiety. Once a person has a better understanding of
how many calories are actually in that bag of chips that they can so easily inhale within
minutes, how much of their daily caloric intake it consumes, and how little the chips do
to satiate their hunger, portion control and avoidance of foods with empty calories tends
to become easier.
Having actual caloric measurements can also assist in weight loss, since tangible
calorie goals can be set, rather than simply trying to eat less. Also, although this is not
necessarily directly related to calorie counting, studies have shown that portion control
by simply eating from a smaller plate can help reduce calorie intake, since people tend
to fill their plates and eat everything on their plates. Many people do not realize that they
are overeating, since they have become accustomed to restaurant-sized portions being
the norm, when said portions can be up to three or more times larger than necessary for
a typical meal.
Tracking calories also puts exercise in a quantifiable perspective, increasing a person's
awareness regarding how much exercise is really required to counteract a 220-calorie
bag of M&M's. Once a link is made between the amount of exercise that some snack
equates to, many people find abstaining from that bag of chips to be the preferred
option rather than performing an equivalent amount of exercise – which can lead to
healthier eating habits.
In the end however, what's important is picking a strategy that works for you. Calorie
counting is only one method used to achieve weight loss amongst many, and even
within this method, there are many possible approaches a person can take. Finding an
approach that fits within your lifestyle that you think you would be able to adhere to is
likely going to provide the most sustainable option and desirable result.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight loss approach that aims to counteract the human
body's natural adaptive tendencies. Counting and restricting calories, as described
above, is a viable method to lose weight, but over a period of time, it is possible for the
body to adapt to the lower number of calories consumed. In cases where this happens,
a plateau in weight loss that can be difficult to surmount can result. This is where zigzag
calorie cycling can help, by not allowing the body to adapt to the lower calorie
environment.
Zigzag calorie cycling involves alternating the number of calories consumed on a given
day. A person on a zigzag diet should have a combination of high-calorie and low-
calorie days to meet the same overall weekly calorie target. For example, if your target
calorie intake is 14,000 calories per week, you could consume 2,300 calories three days
a week, and 1,775 the other four days of the week, or you could consume 2,000
calories each day. In both cases, 14,000 calories would be consumed over the week,
but the body wouldn't adapt and compensate for a 2,000-calorie diet. This also allows a
person more flexibility in their diet, allowing them to plan around occasions, such as
work or family gatherings, where a person may consume more calories. Consuming a
lower number of calories on other days can allow a person to enjoy these gatherings or
even have a "cheat day" where they eat whatever they want without feeling guilty, since
they can make up for the excess calories on their low-calorie days.
There is no concrete rule or study that dictates the most effective way to alternate or
spread out calorie consumption. How to vary calorie intake is largely up to personal
discretion. Depending on a person's activity, it is generally recommended that the high-
calorie and low-calorie days vary by approximately 200-300 calories, where the high-
calorie day is often the number of calories a person needs to consume to maintain their
current weight. For a person with a higher activity level, the calorie difference should be
larger. The calculator presents two zigzag diet schedules. The first schedule has two
higher calorie days, and 5 lower calorie days. The second schedule increase and
reduces calories gradually. In either case, the total weekly calorie consumption is the
same.
In the end, regardless what method you choose to use when approaching weight loss,
what's important is picking a strategy that works for you. Calorie counting and zigzag
calorie cycling are only two methods (that are fairly interrelated) used to achieve weight
loss among many, and even within these methods, there are many possible approaches
a person can take. Finding an approach that fits within your lifestyle that you think you
would be able to adhere to is likely going to provide the most sustainable and desirable
result.
How Many Calories Do You Need?

Many people seek to lose weight, and often the easiest way to do this is to consume
fewer calories each day. But how many calories does the body actually need in order to
be healthy? This largely depends on the amount of physical activity a person performs
each day, and regardless of this, is different for all people – there are many different
factors involved, not all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy
include age, weight, height, sex, levels of physical activity, and overall general health.
For example, a physically active 25-year-old male that is 6 feet in height requires
considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman.
Though it differs depending on age and activity level, adult males generally require
2,000-3000 calories per day to maintain weight while adult females need around 1,600-
2,400 according to the U.S Department of Health.
The body does not require many calories to simply survive. However, consuming too
few calories results in the body functioning poorly, since it will only use calories for
functions essential to survival, and ignore those necessary for general health and well-
being. Harvard Health Publications suggests women get at least 1,200 calories and
men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly
recommended that a person attempting to lose weight monitors their body's caloric
necessities and adjusts it as necessary to maintain its nutritional needs.
Calories: Different Kinds and Their Effects

The main sources of calories in a typical person's diet are carbohydrates, proteins, and
fat, with alcohol also being a significant portion of calorie intake for many people
(though ideally this should be limited since alcohol contains many empty calories).
Some studies have shown that the calories displayed on nutrition labels and the calories
actually consumed and retained can vary significantly. This hints at the complex nature
of calories and nutrition and is why many conflicting points of view on the "best"
methodology for losing weight exist. For example, how a person chews their food has
been shown to affect weight loss to some degree; generally speaking, chewing food
more increases the number of calories that the body burns during digestion. People that
chew more also tend to eat less, since the longer period of time necessary to chew their
food allows more time to reach a state of satiety, which results in eating less. However,
the effects of how food is chewed and digestion of different foods are not completely
understood and it is possible that other factors exist, and thus this information should be
taken with a grain of salt (in moderation if weight loss is the goal).
Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole
grains, etc. – require the body to burn more calories since more calories are required to
digest them. It also results in the feeling of satiety for longer periods of time.
Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been
found to increase the rate of calories burned, due to the ingredients they contain.
The "quality" of calories consumed is also important. There are different classifications
of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and
empty calories. Consistent with their naming, high-calorie foods are foods that are
calorically dense, meaning that there are a high number of calories relative to serving
size, while low-calorie foods have fewer calories relative to serving size. Foods such as
fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-
calorie food does not inherently mean that the food is unhealthy however – avocados,
quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in
moderation. Low calorie foods include vegetables and certain fruits, among other things,
while empty calories, such as those in added sugars and solid fats, are calories that
contain few to no nutrients. Studies have shown that there is a measurable difference
between consuming 500 calories of carrots compared to 500 calories of popcorn. As
previously mentioned, this in part can be attributed to differences in how the foods are
consumed and processed. Carrots require far more chewing and can result in more
calories burned during digestion. Again, the mechanism for these differences is not fully
defined, but simply note that for weight loss purposes, the general formula of calories in
minus calories out determining weight gain or loss does hold, but that the number of
calories on a nutrition label is not necessarily indicative of how many calories the body
actually retains. While there is no clear-cut or ideal amount of macronutrient proportions
a person should consume to maintain a healthy diet or lose weight, eating a "healthy"
diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean
meats is correlated with being healthier, and is more likely to result in sustainable
weight loss. Also, remember that calories from drinks comprise an estimated 21% of a
typical person's diet. Many of these calories fall under the category of empty calories.
While sodas are an obvious culprit, drinks such as juices and even milk have large
amounts of sugar and should be consumed in moderation to avoid negating their
nutritional benefits. Ideally a person should drink water, tea, and coffee without adding
sugar in order to reduce calories gained from drinks.
Remember: All foods, including "healthful foods," should be consumed in moderation,
and distinctions can often be misleading since even natural foods like fruits can have
large amounts of sugar, and foods labeled as "health foods" such as low-calorie foods,
reduced-fat foods, etc. can potentially replace one unhealthy component with another.
Many reduced-fat foods have large amounts of added sugar to compensate for taste
lost through fat reduction. It is important to pay attention to, and consider the different
components in a food product in order to determine whether said food should have a
place within your diet.
Calories in Common Foods
Food Serving Size Calories kJ
Fruit
Apple 1 (4 oz.) 59 247
Banana 1 (6 oz.) 151 632
Grapes 1 cup 100 419
Orange 1 (4 oz.) 53 222
Pear 1 (5 oz.) 82 343
Peach 1 (6 oz.) 67 281

Pineapple 1 cup 82 343
Strawberry 1 cup 53 222
Watermelon 1 cup 50 209
Vegetables
Asparagus 1 cup 27 113
Broccoli 1 cup 45 188
Carrots 1 cup 50 209
Cucumber 4 oz. 17 71
Eggplant 1 cup 35 147
Lettuce 1 cup 5 21
Tomato 1 cup 22 92
Proteins
Beef, regular, cooked 2 oz. 142 595

Chicken, cooked 2 oz. 136 569
Tofu 4 oz. 86 360
Egg 1 large 78 327
Fish, Catfish, cooked 2 oz. 136 569
Pork, cooked 2 oz. 137 574
Shrimp, cooked 2 oz. 56 234
Common Meals/Snacks
Bread, white 1 slice (1 oz.) 75 314

Butter 1 tablespoon 102 427
Caesar salad 3 cups 481 2014
Cheeseburger 1 sandwich 285 1193
Hamburger 1 sandwich 250 1047
Dark Chocolate 1 oz. 155 649
Corn 1 cup 132 553
Pizza 1 slice (14") 285 1193
Potato 6 oz. 130 544
Rice 1 cup cooked 206 862
Sandwich 1 (6" Subway Turkey Sandwich) 200 837
Beverages/Dairy
Beer 1 can 154 645
Coca-Cola Classic 1 can 150 628
Diet Coke 1 can 0 0

Milk (1%) 1 cup 102 427
Milk (2%) 1 cup 122 511
Milk (Whole) 1 cup 146 611
Orange Juice 1 cup 111 465
Apple cider 1 cup 117 490
Yogurt (low-fat) 1 cup 154 645
Yogurt (non-fat) 1 cup 110 461
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram
2000, 1500, and 1200 Calorie Sample Meal Plans
Meal 1200 Cal Plan 1500 Cal Plan 2000 Cal Plan
Breakfast All-bran cereal (125) Granola (120) Buttered toast (150)

Milk (50) Greek yogurt (120) Egg (80)
Banana (90) Blueberries (40) Banana (90)
Almonds (170)
Snack Cucumber (30) Orange (70) Greek yogurt (120)

Avocado dip (50) Blueberries (40)
Total 345 Calories 350 Calories 650 Calories
Lunch Grilled cheese with tomato Chicken and vegetable soup Grilled chicken (225)
(300) (300) Grilled vegetables
Salad (50) Bread (100) (125)
Pasta (185)
Snack Walnuts (100) Apple (75) Hummus (50)

Peanut butter (75) Baby carrots (35)
Crackers (65)

Dinner Grilled Chicken (200) Steak (375) Grilled salmon (225)
Brussel sprouts (100) Mashed potatoes (150) Brown rice (175)
Quinoa (105) Asparagus (75) Green beans (100)
Walnuts (165)
Calories Burned from Common Exercises:

Activity (1 hour) 125 lb person 155 lb person 185 lb person
Golf (using cart) 198 246 294
Walking (3.5 mph) 215 267 319
Kayaking 283 352 420
Softball/Baseball 289 359 428
Swimming (free-style, moderate) 397 492 587
Tennis (general) 397 492 587
Running (9 minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587
Energy from Common Food Components

Food Components kJ per Calorie (kcal) per kJ per Calorie (kcal) per
gram gram ounce ounce
Fat 37 8.8 1,049 249

Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols,

10 2.4 283 68
sweeteners)
home / fitness & health / bmr calculator
BMR Calculator
The Basal Metabolic Rate (BMR) Calculator estimates your basal metabolic rate—the
amount of energy expended while at rest in a neutrally temperate environment, and in a
post-absorptive state (meaning that the digestive system is inactive, which requires
about 12 hours of fasting).
 US Units
 Metric Units
 Other Units
Age 25
ages 15 - 80
Gender male female
Height 180
cm
Weight 60
kg
+ Settings
Result
BMR = 1,605 Calories/day
Daily calorie needs based on activity level
Activity Level Calorie
Sedentary: little or no exercise 1,926
Exercise 1-3 times/week 2,207

Exercise 4-5 times/week 2,351
Daily exercise or intense exercise 3-4 times/week 2,488
Intense exercise 6-7 times/week 2,769
Very intense exercise daily, or physical job 3,050
Exercise: 15-30 minutes of elevated heart rate activity.

Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
RelatedBody Fat Calculator | Calorie Calculator
The basal metabolic rate (BMR) is the amount of energy needed while resting in a
temperate environment when the digestive system is inactive. It is the equivalent of
figuring out how much gas an idle car consumes while parked. In such a state, energy
will be used only to maintain vital organs, which include the heart, lungs, kidneys,
nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most
people, upwards of ~70% of total energy (calories) burned each day is due to upkeep.
Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of
food, also known as thermogenesis.
The BMR is measured under very restrictive circumstances while awake. An accurate
BMR measurement requires that a person's sympathetic nervous system is inactive,
which means the person must be completely rested. Basal metabolism is usually the
largest component of a person's total caloric needs. The daily caloric need is the BMR
value multiplied by a factor with a value between 1.2 and 1.9, depending on activity
level.
In most situations, the BMR is estimated with equations summarized from statistical
data. The Harris-Benedict Equation was one of the earliest equations introduced. It was
revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St
Jeor Equation was introduced. The Mifflin-St Jeor Equation has been shown to be more
accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is
slightly different in that it calculates resting daily energy expenditure (RDEE), which
takes lean body mass into account, something that neither the Mifflin-St Jeor nor the
Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is
considered the most accurate equation for calculating BMR with the exception that the
Katch-McArdle Formula can be more accurate for people who are leaner and know their
body fat percentage. You can pick the equation to be used in the calculation by expand
the settings.
The three equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
For men:
BMR = 10W + 6.25H - 5A + 5
For women:
BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
BMR Variables
Muscle Mass – Aerobic exercise such as running or cycling has no effect on BMR.
However, anaerobic exercise, such as weight-lifting, indirectly leads to a higher BMR
because it builds muscle mass, increasing resting energy consumption. The more
muscle mass in the physical composition of an individual, the higher the BMR required
to sustain their body at a certain level.
Age – The more elderly and limber an individual, the lower their BMR, or the lower the
minimum caloric intake required to sustain the functioning of their organs at a certain
level.
Genetics – Hereditary traits passed down from ancestors influence BMR.
Weather – Cold environments raise BMR because of the energy required to create a
homeostatic body temperature. Likewise, too much external heat can raise BMR as the
body expends energy to cool off internal organs. BMR increases approximately 7% for
every increase of 1.36 degrees Fahrenheit in the body's internal temperature.
Diet – Small, routinely dispersed meals increase BMR. On the other hand, starvation
can reduce BMR by as much as 30%. Similar to a phone that goes into power-saving
mode during the last 5% of its battery, a human body will make sacrifices such as
energy levels, moods, upkeep of bodily physique, and brain functions in order to more
efficiently utilize what little caloric energy is being used to sustain it.
Pregnancy – Ensuring the livelihood of a separate fetus internally increases BMR. This
is why pregnant women tend to eat more than usual. Also, menopause can increase or
decrease BMR depending on hormonal changes.
Supplements – Certain supplements or drugs raise BMR, mostly to fuel weight loss.
Caffeine is a common one.
BMR Tests
Online BMR tests with rigid formulas are not the most accurate method of determining
an individual's BMR. It is better to consult a certified specialist or measure BMR through
a calorimetry device. These handheld devices are available in many health and fitness
clubs, doctor offices, and weight-loss clinics.
Resting Metabolic Rate

While the two are used interchangeably, there is a key difference in their definitions.
Resting metabolic rate, or RMR for short, is the rate at which the body burns energy in a
relaxed, but not fully inactive state. It is also sometimes defined as resting energy
expenditure, or REE. BMR measurements must meet total physiological equilibrium
while RMR conditions of measurement can be altered and defined by contextual
limitations.
Modern Wisdom
A 2005 meta-analysis study on BMR* showed that when controlling all factors of
metabolic rate, there is still a 26% unknown variance between people. Essentially, an
average person eating an average diet will likely have expected BMR values, but there
are factors that are still not understood that determines BMR precisely.
Therefore, all BMR calculations, even using the most precise methods through
specialists, will not be perfectly accurate in their measurements. Not all human bodily
functions are well understood just yet, so calculating total daily energy expenditure
(TDEE) derived from BMR estimates are just that, estimates. When working towards
any sort of health or fitness goals, BMR can aid in laying down the foundations, but from
there on it has little else to offer. A calculated BMR and thus TDEE may result in
unsatisfactory results because of their rough estimates, but maintaining a daily journal
of exercise, food consumption, etc., can help track the factors that lead to any given
results and help determine what works, as well as what needs to be improved upon.
Tracking progress in said journal and making adjustments over time as needed is
generally the best indication of progress towards reaching personal goals.
Reference
* Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in
basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating
leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.
home / fitness & health / ideal weight calculator
Ideal Weight Calculator

The Ideal Weight Calculator computes ideal bodyweight (IBW) ranges based on height,
gender, and age. The idea of finding the IBW using a formula has been sought after by
many experts for a long time. Currently, there persist several popular formulas, and our
Ideal Weight Calculator provides their results for side-to-side comparisons.
 US Units
 Metric Units
 Other Units
Age 25
ages 2 - 80
Gender male female
Height 180
cm
Result
The ideal weight based on popular formulas:
Formula Ideal Weight
Robinson (1983) 72.6 kgs
Miller (1983) 71.5 kgs
Devine (1974) 75.0 kgs
Hamwi (1964) 77.3 kgs
Healthy BMI
59.9 - 81.0 kgs
Range
RelatedBMI Calculator | Body Fat Calculator | Calorie Calculator
How Much Should I Weigh?

Most everyone has at some point tried to lose weight, or at least known somebody who
has. This is largely due to the perception of an "ideal" body weight, which is often based
on what we see promoted through various media such as social media, TV, movies,
magazines, etc. Although ideal body weight (IBW) today is sometimes based on
perceived visual appeal, IBW was actually introduced to estimate dosages for medical
use, and the formulas that calculate it are not at all related to how a person looks at a
given weight. It has since been determined that the metabolism of certain drugs is more
based on IBW than it is total body weight. Today, IBW is also used widely throughout
sports, since many sports classify people based on their body weight.
Note that IBW is not a perfect measurement. It does not consider the percentages of
body fat and muscle in a person's body. This means that it is possible for highly fit,
healthy athletes to be considered overweight based on their IBW. This is why IBW
should be considered with the perspective that it is an imperfect measure and not
necessarily indicative of health, or a weight that a person should necessarily strive
toward; it is possible to be over or under your "IBW" and be perfectly healthy.
How much a person should weigh is not an exact science. It is highly dependent on
each individual. Thus far, there is no measure, be it IBW, body mass index (BMI), or any
other that can definitively state how much a person should weigh to be healthy. They
are only references, and it's more important to adhere to making healthy life choices
such as regular exercise, eating a variety of unprocessed foods, getting enough sleep,
etc. than it is to chase a specific weight based on a generalized formula.
That being said, many factors can affect the ideal weight; the major factors are listed
below. Other factors include health conditions, fat distribution, progeny, etc.
Age
In theory, age shouldn't be a large determinant of a IBW past the ages of 14-15 for girls
and 16-17 for boys, after which most people stop growing. It is actually expected that
human males and females to lose 1.5 and 2 inches in height respectively by age 70. It is
important to remember that as people age, lean muscle mass decreases and it is easier
to accumulate excess body fat. This is a natural process, though it is possible to lessen
the effects of aging by adopting various habits such as monitoring diet, exercise, stress,
and sleep.
Gender
Generally, females weigh less than males even though they naturally have a higher
percentage of body fat. This is because the male body generally has higher muscle
mass, and muscle is heavier than fat. Not only that, but women generally have lower
bone density. Last but not least, males tend to be taller than females.
Height
The taller the person, the more muscle mass and body fat they have, which results in
more weight. A male at a similar height to a female should weigh about 10-20% heavier.
Body Frame Size
Body frame size is another factor that can have a significant impact on the
measurement of ideal weight. Body frame size is typically categorized as small,
medium, or large boned. It is measured based on the circumference of a person's wrist
in relation to their height, as shown below.
For women:
 Height under 5'2"

o Small boned = wrist size less than 5.5"
o Medium boned = wrist size 5.5" to 5.75"
o Large boned = wrist size over 5.75"
 Height between 5'2" and 5' 5"
o Small boned = wrist size less than 6"
o Medium boned = wrist size 6" to 6.25"
 Height over 5' 5"
o Small boned = wrist size less than 6.25"
For men:
 Height over 5' 5"

o Small boned = wrist size 5.5" to 6.5"
A person who is large boned will naturally weigh more than someone who is small
boned, even at the same height, making body frame size a factor that can affect
measurements such as IBW and BMI.
Formulas for Finding the Ideal Weight

IBW formulas were developed mainly to facilitate drug dosage calculations. All of the
formulas, have the same format of a base weight given a height of 5 feet, with a set
weight increment added per inch over the height of 5 feet. For example, if you are a
5'10" male estimating your ideal weight with the Devine formula, you would add (2.3 ×
10) kg to 50 kg to get 73 kg, or ~161 lbs.
The formulas differ in the values used based on the research of the scientists involved
in their development, and their findings. The Devine formula is the most widely used
formula for the measurement of IBW.
G. J. Hamwi Formula (1964)
Male: 48.0 kg + 2.7 kg per inch over 5 feet
Female: 45.5 kg + 2.2 kg per inch over 5 feet
Invented for medicinal dosage purposes.

B. J. Devine Formula (1974)

Similar to the Hamwi Formula, it was originally intended as a basis for medicinal
dosages based on weight and height. Over time, the formula became a universal
determinant of IBW.
J. D. Robinson Formula (1983)
Male: 52 kg + 1.9 kg per inch over 5 feet
Female: 49 kg + 1.7 kg per inch over 5 feet
Modification of the Devine Formula.

D. R. Miller Formula (1983)
Modification of the Devine Formula.

Healthy BMI Range
The World Health Organization's (WHO) recommended healthy BMI range is 18.5 - 25
for both male and female. Based on the BMI range, it is possible to find out a healthy
weight for any given height.
BMI is a commonly used metric for determining IBW. It is widely used in the medical
field as a quick indicator of possible health complications. Generally, the higher the BMI,
the higher the chance a person will suffer from health problems such as obesity,
diabetes, heart disease, and many more. It is an indicator used by doctors to advise
their patients of potential health problems, especially if there is a noticeable progressive
increase in their BMI, and is currently the official metric for classifying individuals
according to different obesity levels.
Healthy BMI Range for Children
All the formulas above are for adults age 18 or older. For children and teens, please
refer to the following BMI charts published by the Centers for Disease Control and
Prevention (CDC). The CDC recommends that children maintain a BMI between the
5th and 85th percentile based on their age.
1. CDC BMI chart for boys between ages 2 and 20

2. CDC BMI chart for girls between ages 2 and 20
Limitations of our IBW calculator

There are limitations to all the formulas and methods. Because the formulas are
designed to be as applicable to as wide a range of people as possible, they cannot be
highly accurate for every single individual. The formulas factor only height and gender,
and there are no considerations for physical handicaps, people on the extreme ends of
the spectrum, activity levels, or muscle mass to body fat ratios, otherwise known as
body composition. Our Ideal Weight Calculator is meant to be used as a general
guideline based on popular formulas, and its results are not intended as strict values
that a person must achieve to be considered an "ideal weight."
home / fitness & health / carbohydrate calculator
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Carbohydrate Calculator
The Carb Calculator estimates the percentage of carbohydrates a person should
consume each day.
 US Units
 Metric Units
 Other Units
Age 25
ages 18 - 80
Gender
male female
Height 180
cm
Weight 60
kg
+ Settings

RelatedCalorie Calculator | Protein Calculator | Fat Intake Calculator
What are Carbohydrates?

Carbohydrates (carbs) are one of three primary macronutrients that provide energy,
along with fats and proteins. Carbohydrates are broken down in the body or converted
into glucose, and serve as the body's main source of energy. They can also be stored
as energy in the form of glycogen, or converted to fat (which can also be used as a
source of energy).
Types of Carbohydrates
Carbohydrates are often classified as either simple (monosaccharides and
disaccharides) or complex (polysaccharides or oligosaccharides), originally to create a
distinction between sugars and other carbohydrates. However, there are many foods
that contain multiple types of carbohydrates, such as fruits and vegetables, which can
make the classification of certain foods ambiguous. Although carbohydrates are not
essential nutrients (nutrients required for normal physiological function that the body
cannot synthesize), they are an efficient source of energy that can potentially reduce
risk of cardiovascular diseases, obesity, and type 2 diabetes if consumed in controlled
amounts.1
The three main types of carbohydrates are sugar, starch, and fiber:
 Sugars are the simplest form of carbohydrates and can be found naturally in fruits, dairy,
and vegetables; they can also be found in processed form in candy, cookies, cakes, and
many beverages.
 Starches are complex carbohydrates that can be found naturally in many types of beans,
vegetables, and grains.
 Fibers are complex carbohydrates that can be found in fruits, whole grains, vegetables,
and many types of beans. Fibers are essential for digestion.
Generally, complex carbohydrates have greater nutritional benefit than simple

carbohydrates, which are sometimes referred to as "empty carbs." Added sugars, a
common form of simple carbohydrates, have little nutritional value and are not
necessary for survival. While the body does require some carbohydrates (which are
broken down into sugar), it is not necessary to consume sugary foods to meet this need.
Complex carbohydrates such as fiber-rich fruits and vegetables, whole grains, legumes,
and others, also provide carbohydrates the body can use for energy to function, along
with many other nutrients it can use. Complex carbs are also digested more slowly,
allowing a person to feel full for longer periods of time, which can help when trying to
control weight. On the other hand, foods comprised of mainly simple carbohydrates
such as soda, cookies, juice, and other baked goods, often have large amounts of
sugars and fats, may potentially leading to weight gain and diabetes since they tend to
be easier to consume in excess.2
How Many Carbs Should I Eat?

While this estimate varies depending on a number of factors, the Institute of Medicine
recommends that a minimum of 130 grams of carbohydrates be consumed daily for
adults. Other sources recommend that carbohydrates should comprise 40-75% of daily
caloric intake. Although carbohydrates are not essential nutrients, and there are many
fad diets that highly restrict or even eliminate carb intake, there are benefits to
consuming a controlled amount of "good" carbs (which will be described below). When
carbs are consumed in excess of what can be stored as glycogen, they are converted to
fats, which act as stored energy. In a case where insufficient carbs and fats are
available to be used for energy, the body will start breaking down protein instead, which
can be problematic. Proteins perform many essential functions in the body including
serving as the building blocks for tissues and organs, driving many chemical reactions
throughout the body, facilitating communication throughout the body, transporting
molecules, and many more. Refer to the Protein Calculator for more information.
It is worth noting that not all carbohydrates are made equal. Certain sources of
carbohydrates are better than others. For example, whole grains, vegetables, fruits, and
beans are better sources of carbohydrates than white bread, white rice, and those in
processed foods. Within the context of carbohydrates in a diet, the main difference
between simple and complex carbohydrates, sometimes referred to as "refined" and
"whole," or even "bad" and "good" carbohydrates respectively, is that refined
carbohydrates have been stripped of natural fiber. This is common in juices, pastries,
breads, pasta, and many other common foods. Fiber is necessary for digestion, and it
promotes healthy bowel movements and can, in some cases, decrease the risk of
certain chronic diseases, according to the US Department of Agriculture. Whether or not
carbohydrates are good or bad is often the subject of diet debates. This is because
there is truth to both sides of the argument in that not all carbohydrates are the same
and some are better than others, and carbohydrates can affect different people in
different ways. Below are some of the key characteristics of good and bad carbs 3:
Good carbs:
 contain a low or moderate number of calories

 are high in nutrients
 do not contain refined sugars or grains
 are high in natural fibers
 are low in sodium and saturated fats
 are low in, or do not contain, cholesterol and trans fats
Bad carbs essentially are the opposite of good carbs and:
 are high in calories

 are low in many nutrients
 are full of refined sugars (ex. corn syrup, white sugar, honey, fruit juices)
 are low in fiber
 are high in sodium and may contain high levels of saturated fat
 may be high in cholesterol and trans fats
 are high in refined grains (ex. white flour)
How many carbohydrates a person consumes really depends on many personal factors.
There are situations in which a low carb diet can be beneficial, even life-changing, for
one person, but having a lower carb diet will not necessarily have health benefits for
someone in a different situation. Many healthy foods that are filled with nutrients, such
as vegetables, legumes, whole fruits, nuts, seeds, and whole grains contain
carbohydrates. Carbohydrates are not inherently bad so long as sugary drinks, fruit
juices, and processed foods like cookies and candy, are avoided, or consumed in
moderation. Eat enough carbs to suit your lifestyle and maybe seek out a dietitian if
considering any drastic changes to your diet.
1. Mayo Clinic. "Carbohydrates: how carbs fit into a healthy diet." Nutrition and healthy eating.
www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-
20045705?pg=1.
2. Healthline. "Simple Carbohydrates vs. Complex Carbohydrates."
www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates#7.
3. Live Science. "What Are Carbohydrates?" www.livescience.com/51976-carbohydrates.html
home / fitness & health / healthy weight calculator
Healthy Weight Calculator

This calculator computes a healthy body weight range based on a person's height and
is most accurate for adults aged 18 or older.
 US Unit
 Metric Units
Height 180
cm
What is a Healthy Weight?

The range of healthy body weights is calculated based on BMI. Given a specific height,
the calculator uses standard algorithms to calculate the range of possible body weights
that fall within different categories of weight determined by BMI. An adult aged 18 or
older with a BMI between 18.5 and 25 kg/m2 is typically defined as having a healthy or
normal weight. Refer to the BMI Calculator for more information, but note that a "healthy
body weight" is based on estimations that do not account for certain factors such as
body composition. While accurate for an "average" person, this means that it is possible
to be categorized as overweight or underweight and still be "healthy," but this requires
more than a generalized calculation to determine – likely with the help of a medical
professional.
Effects of Being Underweight, Overweight, and Obese

Underweight (BMI < 18.5):
A person can be underweight as a result of genetics, lack of food, metabolic issues, use
of drugs, or illness. Being underweight is associated with a host of medical conditions
that include hyperthyroidism, cancer, or tuberculosis, and can be indicative of some
underlying disease or disorder. Studies have also shown that being underweight results
in an increase in mortality rates comparable to that of the morbidly obese. It is possible
however that these rates are affected by disease-related weight loss, and being
underweight in the absence of some underlying disease may not have significantly
higher mortality rates as compared to rates for a healthy weight.
Being underweight can also cause other issues including low energy levels or stamina,
osteoporosis, and a weak immune system that can make a person more susceptible to
infection. Also, people that are underweight due to lack of high-quality food (rather than
excessive exercise or other possible reasons) can become malnourished, which can
cause both physical and mental development issues. In extreme cases, severe forms of
malnutrition such as kwashiorkor and marasmus can result.
Specifically for women, being underweight due to an eating disorder can result in the
absence of menstruation, infertility, and possible complications during pregnancy.
Overweight (BMI 25-30):
Being overweight is typically a result of consuming more calories than the body expends
through metabolic processes and exercise. Being overweight is also affected by many
other factors including alcoholism, a genetic predisposition, eating disorders, limited
physical exercise and a sedentary lifestyle, poor nutrition, and stress.
The negative effects of being overweight are somewhat more controversial than those
of being obese. It is generally accepted that being overweight causes similar issues as
obesity (as will be discussed below), but to a lesser extent. However, there have been
studies that show a lower mortality rate for overweight people compared to those
categorized as having a healthy weight.1 In response to these findings, some argued
that a BMI range of 25-30, which is currently categorized as overweight, may be
optimal, while others argued that mortality is far from the sole indicator of health – the
increased risk of diabetes, heart disease, and several forms of cancer are significant
factors influenced by being overweight.2
Obese (BMI > 30):
Obesity is typically caused by a lack of exercise, excessive food intake, and genetic
susceptibility. There are rarer cases where obesity is caused primarily by genes,
hormonal imbalances due to endocrine disorders, medications, or mental disorders. It is
mostly preventable however, through lifestyle and diet changes, though there is still
insufficient understanding of all the factors affecting obesity. While it can be broken
down to the simple, personal case of controlling energy intake and output, there is often
more involved and managing obesity on a societal level has far from an algorithmic
solution.
Obesity greatly increases the risk of cardiovascular diseases such as heart disease and
stroke as well as hypertension, type 2 diabetes, musculoskeletal disorders including
osteoarthritis, and some cancers. It can also cause obstructive sleep apnea and
depression (or sometimes be caused by depression). Because of all the potential
complications of obesity, it has been found to reduce life expectancy, and is classified
as one of the leading preventable causes of death worldwide.
Maintaining a Healthy Weight

Being underweight, overweight, or obese are conditions that lead to significantly
different health complications. Managing these conditions however, involves addressing
many similar underlying issues including diet, exercise, and possible mental health
disorders.
In the case of being underweight, increasing calorie intake through eating nutrient-rich
foods such as whole-grains, vegetables, lean protein sources, and nuts and seeds more
frequently can help underweight individuals to gain weight in a healthy manner. In
addition, exercise such as weight lifting to increase muscle mass can also increase a
person's weight. When the underlying cause of a person being underweight is a mental
health disorder such as anorexia or bulimia nervosa, treatment involves addressing the
psychological problems in conjunction with physical approaches to increase weight.
Overweight and obesity, similarly to being underweight, can largely be reduced through
changes in diet and exercise. The WHO recommends limiting intake of calorie-dense
foods, total fats, and sugars, while increasing the consumption of fruits, vegetables,
legumes, whole grains, and nuts. It further recommends engaging in regular physical
activity, defining this as 60 minutes a day for children, and 150 minutes total per week
for adults. However, individual responsibility can only be fully effective if people have
access to a healthy lifestyle in terms of education, affordable and healthier dietary
choices, and changes such as a tax on sugar sweetened beverages, reduction of the
sugar and salt contents of processed foods, and decreased marketing of such foods,
particularly to children and teenagers.3
1. Flegal, Katherine M., Graubard, Barry I., Williamson, David F., et al. 2017. "Excess Deaths
Associated With Underweight, Overweight, and Obesity."The Journal of the American Medical
Association 294(15): 1861-1867. doi:10.1001/jama.293.15.1861.
2. Kolata, Gina. 2007. "Causes of Death Are Linked to a Person's Weight."New York Times,
October 4, 2017. www.nytimes.com/2007/11/07/health/07fat.html
3. WHO. 2016. "Obesity and overweight." Media Centre. Last modified June, 2016.
www.who.int/mediacentre/factsheets/fs311/en/
home / fitness & health / fat intake calculator
Print
Fat Intake Calculator

The Fat Intake Calculator estimates the amount of dietary fat a person should consume
on a daily basis. The results are based on an estimation of daily caloric needs
determined using the provided information. The calculator also considers the maximum
recommended levels of saturated fats a person should consume to reduce risk of heart
disease.
 US Units
 Metric Units
 Other Units
Age 25
ages 8 - 80
Gender male female
Height 180
cm
Weight 60
kg
+ Settings

RelatedCalorie Calculator | Carbohydrate Calculator | Protein Calculator
Different Types of Fat

Fat, along with carbohydrates and proteins, is one of three macronutrients that provide
the energy necessary for a person's metabolic system to function, and can be acquired
through consuming various foods. There are numerous types of dietary fat including
saturated fat, trans fat, monounsaturated fat, polyunsaturated fat, and omega-3 fatty
acids. While dietary fat is essential to proper body function, excess dietary fat leads to
weight gain, and excess weight is linked to poor health outcomes. Refer to the Body Fat
Calculator for more information regarding excess fat.
Unhealthy Dietary Fat

Saturated Fat
Certain types of dietary fat are more harmful than others. Saturated fat is one of the
more harmful types of fat and is mostly found in sources of food derived from animals;
red meat, poultry, and dairy products. Saturated fat can also be found in various nuts,
oils, and seeds. There exists some controversy surrounding the effects of saturated fat
on risk of disease, but saturated fat is largely considered harmful. Sources such as
Mayo Clinic and the American Heart Association among many others recommend a diet
that is low in saturated fat, arguing that saturated fat raises the levels of "bad" low-
density lipoprotein (LDL) cholesterols, and can increase the risk of cardiovascular
disease and type 2 diabetes.1
Trans Fat
Trans fat is a type of dietary fat that occurs naturally in small amounts in some foods,
but most of the trans fat that people encounter is the result of a food processing method
called partial hydrogenation. Highly processed foods, such as fast food, tend to have
high amounts of trans fats, and reducing consumption of these types of food is generally
beneficial to a person's health.
Trans fats are commonly regarded as the "worst" type of dietary fat, are not essential,
and have no known benefits to human health.2 Trans fats have been shown to increase
the risk of coronary artery disease by increasing levels of LDL cholesterols, while
decreasing the levels of "good" high-density lipoproteins (HDL) cholesterols. It can also
increase the risk of obesity and type 2 diabetes. Note that by law, a serving of food that
contains less than 0.5 grams of trans fat can be labeled as having 0 grams of trans fat.
It is possible to fully avoid trans fat from processed foods by ensuring that any food
labeled as having 0 grams of trans fat also has no ingredient involving the term "partially
hydrogenated."1
Healthier Dietary Fat

Monounsaturated and polyunsaturated fat are two types of unsaturated fat that are
typically found in a variety of foods and oils, with polyunsaturated fat more commonly
being found in plant-based foods and oils. Studies have shown that both of these types
of unsaturated fat, in small amounts, can help reduce LDL cholesterol, while potentially
increasing HDL cholesterol levels in the bloodstream. Furthermore, omega-3 fatty acids,
a type of polyunsaturated fat that is found in certain fish, has been found to decrease
the risk of coronary artery disease.
Daily Fat Intake

So far, there is no golden rule guiding daily fat intake. Generally, some fat intake,
particularly intake of unsaturated fats, can have beneficial effects on the human body.
Children especially need some fat in their diets to be healthy. It's generally
recommended that a child drink whole milk instead of low fat or no-fat milk once they
stop breastfeeding. However, any type of fat, including these healthier dietary fats, can
have negative effects when consumed in excess. Below are some guidelines regarding
the amount and types of fat a person should consume.
 Consume less than 10% of daily caloric needs in the form of saturated fats. Limiting
consumption to less than 7% has been shown to reduce the risk of heart disease.
 Replace saturated fats with unsaturated fats if possible.
 Minimize consumption of trans fats.
 Consume less than 300 mg of dietary cholesterol each day.
Fat Intake by Age

Age Suggested Fat Intake Limit
2-3 30% to 40% of Total Calories
4 - 18 25% to 35% of Total Calories
19+ 20% to 35% of Total Calories
1. Mayo Clinic. "Dietary fats: Know which types to choose."

www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=1
2. Wikipedia: The Free Encyclopedia. "Trans fat."
en.wikipedia.org/wiki/Trans_fat#Nutritional_guidelines.
home / fitness & health / body type calculator
Body Type Calculator

The Body Type Calculator is designed for females to find their "body shape," which can
be used for getting targeted outfit Ideas. Even though there is some research linking
certain body shapes with some health risks, the body shape result of this calculator is
not intended to be a serious indication of health or an ideal that must be met. Instead,
waist-hip ratio, which is also shown in the results of this calculator, is a better indicator
of health.
Bust Size 90 cm
Waist Size 60 cm
High Hip Size 80 cm
Hip Size 90 cm
When measuring, be sure to stand straight with arms to the side. Make sure the tape is
snug against the body, but not too tight such that it compresses the body (making the
measurement inaccurate).
Bust size—the circumference measured around the chest over the fullest part of the
breasts, while wearing a properly fitted bra.
Waist size—the smallest circumference measured around the natural waist, just above
the belly button.
High hip size—the circumference of the upper swell of the hip over the pelvic region. It
is around 7 inches (18 cm) below the natural waist.
Hip size—the largest circumference measured around the hips over the largest part of
the buttocks.
Female body shapes in the fashion industry

In the fashion industry, body shapes are often categorized into four classes.
Apple, or inverted triangle
This body shape describes a person who has broader shoulders and bust than they do
hips.
Banana, straight, or rectangle
This body shape describes a person who typically has waist measurements that are
less than 9 inches smaller than the hip or bust measurements.
Pear, spoon, bell, or triangle
This body shape describes a person who has hip measurements greater than their bust
measurements.
Hourglass, X shape, triangles opposing, or facing inwards
This body shape (typically presented as the "ideal") describes a person with hip and
bust measurements nearly equal in size, with a narrower waist measurement.
A study of more than 6,000 women conducted at North Carolina State University in
2005 revealed that 46% of women were banana-shaped; just over 20% were pear-
shaped; just under 14% were apple-shaped; and only 8% were hourglass-shaped.
What is my body shape?

The female body shapes are based on societal standards that are subjective and are
different in different cultures. The algorithm used in this calculator is based on a study
published in the International Journal of Clothing Science and Technology, which
breaks down the body shapes of women into 7 categories1. There are very wide ranges
of actual sizes within each shape. Also, some body shapes may not fit into any of the
shapes listed below.
Hourglass
If (bust - hips) ≤ 1" AND (hips - bust) < 3.6" AND (bust - waist) ≥ 9" OR (hips - waist) ≥
10"
Bottom hourglass
If (hips - bust) ≥ 3.6" AND (hips - bust) < 10" AND (hips - waist) ≥ 9" AND (high
hip/waist) < 1.193
Top hourglass
If (bust - hips) > 1" AND (bust - hips) < 10" AND (bust - waist) ≥ 9"
Spoon
If (hips - bust) > 2" AND (hips - waist) ≥ 7" AND (high hip/waist) ≥ 1.193
Triangle
If (hips - bust) ≥ 3.6" AND (hips - waist) < 9"
Inverted triangle
If (bust - hips) ≥ 3.6" AND (bust - waist) < 9"
Rectangle
If (hips - bust) < 3.6" AND (bust - hips) < 3.6" AND (bust - waist) < 9" AND (hips - waist)
< 10"
Waist-hip ratio
Waist-hip ratio (WHR) is defined as the ratio of waist circumference to hip
circumference. The value is calculated by dividing waist measurement by hip
measurement. A person with a 34" waist and 40" hip would therefore have a waist-hip
ratio of 34/40, or 0.85. Waist-hip ratio is sometimes used as an indicator of certain
health conditions. Research has shown that people with more weight around their waist,
or who have "apple-shaped" bodies, are at higher risk than those with more weight
around their hips, or who have "pear-shaped" bodies. According to the National Institute
of Diabetes, Digestive and Kidney Diseases (NIDDK), women with WHRs above 0.8
and men with WHRs above 1.0 have higher health risks as a result of their fat
distribution.
WHR is also used as a measurement of obesity. The World Health Organization (WHO)
defines males with a WHR above 0.90 and females with a WHR above 0.85 as obese.
This corresponds to a body mass index (BMI) above 30. Obesity can be an indicator of
a number of serious health conditions such as hypertension, coronary heart disease,
diabetes, some cancers, and more. WHR has been found to be more effective than both
waist circumference and BMI for predicting mortality in people above the age of 75;
WHR has also been found to be a better predictor of cardiovascular disease than both
these measures. According to a study by Yusuf S, et al.2, were obesity to be re-defined
based on WHR rather than BMI, the proportion of people who would be categorized as
being at risk of heart attack would increase three times.
Abdominal fat (which corresponds to people with "apple-shaped" bodies) has been
found to result in higher health risks than other peripheral fat. A higher WHR indicates
more abdominal fat, and the higher the ratio, the higher the risk of potential health
complications. Refer to the Body Fat Calculator for more information regarding different
types of fat and the risks associated with being overweight or obese.
WHR is also correlated with fertility, with different values being optimal for males and
females. Females with WHRs above 0.80 have been found to have significantly lower
pregnancy rates than those with WHRs between 0.70 and 0.79. Studies have also
shown that men with WHRs around 0.9 are more fertile, tend to be healthier, and also
have a lower chance of both prostate and testicular cancer.
Aside from the associated health risks, WHR has also been studied in relation to
cognitive ability, as a measure of female attractiveness, and even in relation to food
composition in a diet.
1. Lee, J.Y., Istook,C.L., Nam, Y. J., and Park, S. M.,, "Comparison of body shape between USA
and Korean women", International Journal of Clothing Science and Technology, Vol.19, No.5,
2007, pp.374-391.
2. Yusuf S, Hawken S, Ounpuu S, Bautista L, Franzosi MG, Commerford P, Lang CC, Rumboldt Z,
Onen CL, Lisheng L, Tanomsup S, Wangai P, Razak F, Sharma AM, Anand SS (November
2005). "Obesity and the risk of myocardial infarction in 27,000 participants from 52 countries: a
case-control study". Lancet. 366 (9497): 1640-9.
home / fitness & health / overweight calculator
Overweight Calculator
This calculator can be used to calculate your overweight status.
 US Units
 Metric Units
 Other Units
Age 25
Gender Male Female
Height 180
cm
Weight 65
kg
Result
Your weight is Normal.

Normal weight range for the height: 59.9 - 81.0 kgs.
Related:Body Fat Calculator | Calorie Calculator | Ideal Weight Calculator
What Is Being Overweight and Obesity?

Overweight refers to increased body weight in relation to height beyond the accepted
standard. The standard has been defined by the medical profession on the basis of a
variety of reference percentiles based on body mass index (BMI) in various populations.
A widely used set of reference BMI values is that developed by three doctors (Must A,
Dallal GE, and Dietz WH ‐ Reference Data for Obesity, 1991) which is based on the
sample from the first National Health and Nutrition Examination Survey (NHANES I).
Becoming overweight may or may not be due to increases in body fat. It may also be
due to an increase in lean muscle. For example, professional athletes or military
personnel may be very lean and muscular, with very little body fat, yet they may weigh
more than others of the same height. While they may qualify as overweight due to their
large muscle mass, they are not necessarily fat.
Obesity is defined as an excessively high amount of body fat or adipose tissue in
relation to lean body mass. Being obese means that body fat is now beyond an
accepted standard for your height.
Currently, 34 percent of Americans are overweight and a separate 34 percent are
obese, according to the Center for Disease Control and Prevention in Atlanta.
Genetics Matter, But Don't Tell the Whole Story

There is a clear genetic tendency for obesity. But only for a relatively small percentage
of the population. There is also a genetic tendency to becoming overweight, but this is
less clearly defined.
Genetics don't tell the whole story, however. "Genes are not destiny," states the
Harvard School of Public Health in a recent study.
For example, studies show that some of us have a genetic tendency to gain weight
while eating fried foods, while others can consume all the fries they want to without
gaining much weight.
In 2008, for example, a group of scientists demonstrated that physical activity offsets
the effects of one obesity-promoting gene, a common variant of FTO. The study, in
which 17,058 Danish men and women took part, found that people who carried the
obesity-promoting gene, and who were inactive, had higher BMIs than people without
the gene variant who were inactive. Having a genetic predisposition to obesity did not
seem to matter, however, for people who were active: Their BMIs were no higher or
lower than those of people who did not have the obesity gene.
Physical Activity Makes the Difference

It adds up to this: Physical activity gets energy out and helps keep you at a healthy
weight, regardless of your genetic inheritance.
The best way to avoid being fat forever is to not get too fat in the first place. The latest
research shows that, once you've been heavy and lost weight, you have to eat less and
exercise more to simply maintain your body at a new, lower weight than would someone
at the same height and weight who has never been heavy — essentially dieting for the
rest of your life just to break even.
It Helps to Never Gain Too Much Weight

This is because the very act of losing weight places your body in a metabolically
disadvantaged state — for how long, nobody is sure. Therefore, you need fewer
calories simply to stay thinner, even if you're not trying to lose. There's a penalty to pay
for having been overweight, experts say.
A study, published in the New England Journal of Medicine, suggests that if a person
loses 10 percent of his or her body weight — going from, for example, 150 pounds to
135 pounds — there is a long-lasting change in the levels of hunger-controlling
hormones which will make her crave food. The body seeks to defend that formerly
heavier weight you got to, and it has vigorous mechanisms to achieve that, the study
shows. As soon as you drop your guard, the weight creeps back on because your
metabolism is not working as efficiently. That's why losing a great deal of weight and
keeping it off happens so infrequently.

Body Calculators

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Body Calculators

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BMI formula

Body Fat Calculator

Gender male female

Body Fat Category Fitness

Body Fat Mass 11.0 kgs

Lean Body Mass 59.0 kgs

Ideal Body Fat for Given Age

Body Fat to Lose to Reach Ideal 3.6 kgs

Body Fat (BMI method) 16.1%

Recommended amount 20-25% 8-14%

Adults in United States, 15-

Obese 30+% 25+%

The American Council on Exercise Body Fat Categorization

Essential fat 10-13% 2-5%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Average 25-31% 18-25%

Obese 32+% 25+%

Jackson & Pollard Ideal Body Fat Percentages

Body Fat, Overweight, and Obesity

Potential Complications of Excess Body Fat

Measuring Body Fat Percentage

BFP = 86.010×log10(abdomen-neck) - 70.041×log10(height) + 36.76

SI, Metric Units:

Body fat percentage (BFP) formula for females:

BFP = 163.205×log10(waist+hip-neck) - 97.684×(log10(height)) + 36.76

SI, Metric Units:

Gender male female

Activity Moderate: exercise 4-5 times/w eek

 Exercise: 15-30 minutes of elevated heart rate activity.

What are Macronutrients (Macro)?

Unhealthier proteins include:

Daily Calorie Needs

Macronutrients in Common Foods

Food Serving Size Protein Carbs Fat

Apple 1 (4 oz.) 0.27g 14.36g 0.18g

Banana 1 (6 oz.) 1.85g 38.85g 0.56g

Grapes 1 cup 1.15g 28.96g 0.26g

Orange 1 (4 oz.) 0.79g 11.79g 0.23g

Peach 1 (6 oz.) 1.2g 12.59g 0.33g

Pineapple 1 cup 0.84g 19.58g 0.19g

Strawberry 1 cup 1.11g 12.75g 0.5g

Watermelon 1 cup 0.93g 11.48g 0.23g

Asparagus 1 cup 2.95g 5.2g 0.16g

Broccoli 1 cup 2.57g 6.04g 0.34g

Carrots 1 cup 1.19g 12.26g 0.31g

Cucumber 4 oz. 0.67g 2.45g 0.18g

Eggplant 1 cup 0.98g 5.88g 0.18g

Lettuce 1 cup 0.5g 1.63g 0.08g

Tomato 1 cup 1.58g 7.06g 0.36g

Beef, regular, cooked 2 oz. 14.2g 0g 10.4g

Chicken, cooked 2 oz. 16g 0g 1.84g

Tofu 4 oz. 7.82g 2.72g 3.06g

Egg 1 large 6.29g 0.38g 4.97g

Fish, Catfish, cooked 2 oz. 9.96g 4.84g 8.24g

Pork, cooked 2 oz. 15.82g 0g 8.26g

Shrimp, cooked 2 oz. 15.45g 0.69g 1.32g

Butter 1 tablespoon 0.12g 0.01g 11.52g

Caesar salad 3 cups 16.3g 21.12g 45.91g

Cheeseburger 1 sandwich 14.77g 31.75g 15.15g

Hamburger 1 sandwich 14.61g 26.81g 10.97g

Dark Chocolate 1 oz. 1.57g 16.84g 9.19g

Corn 1 cup 4.3g 30.49g 1.64g