## Fitness Calculator

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### Body Mass Index (BMI) Calculator

BMI is a measure of body fat based on height and weight that applies to adult men and women.

#### The Classification for BMI Range

BMI Range Category
Less than 16.5 Serverely Underweight
16.5 - 18.5 Underweight
18.5 - 25 Normal
25 - 30 Overweight
30+ Obese

#### BMI Calculation

[Metric]    BMI = Weight (Kg) / [Height (m)]2

[Imperial] BMI = 703 * Weight (lbs) / [Height (in)]2

### Calories Burned by Heart Rate Calculator

Burning more calories become easier with a better knowledge of the connection between the heart rate and the metabolism.

#### Result for Calorie Burned

During exercise your muscles must burn calories to fuel their contractions. The conversion of calories from their stored nutrient state to the form that can be burned by your muscle cells is achieved, during aerobic exercise, through the process of cellular respiration, which requires oxygen, and the delivery of oxygen through your bloodstream to your active muscle cells is directly related to your heart rate. It is this relationship that allows you to predict your energy expenditure (i.e. calorie burn) from your heart rate. Essentially, with increased exercise intensity your muscles must burn more calories, and so your heart must beat faster to provide the oxygen necessary to convert those calories to the form of energy that can be burned by your muscles.

These calculators re based on the formulas (shown below) derived by LR Keytel, JH Goedecke, TD Noakes, H Hiiloskorpi, R Laukkanen, L van der Merwe, and EV Lambert for their study titled "Prediction of energy expenditure from heart rate monitoring during submaximal exercise."

#### Calculator Formulas

• Male: ((-55.0969 + (0.6309 x HR) + (0.1988 x W) + (0.2017 x A))/4.184) x 60 x T
• Female: ((-20.4022 + (0.4472 x HR) - (0.1263 x W) + (0.074 x A))/4.184) x 60 x T

where

HR = Heart rate (in beats/minute)

W = Weight (in kilograms)

A = Age (in years)

T = Exercise duration time (in hours)

### Calories Burned by Activity Calculator

Calorie Burned Calculator is used to estimate the number of calories burned after exercises.

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### Result for Total calorie burned

0.00

#### Light Intensity 0.00

• Aerobics, low impact 0.0
• Bicycling, less thean 10 mph, leisure 0.0
• Bowling 0.0
• Canoeing 0.0
• Dancing, ballroom 0.0
• Vacuuming 0.0
• Volleyball 0.0
• Walking, 3 mph 0.0

#### Moderate Intensity 0.00

• Aerobics, high impact 0.0
• Golfing, carrying clubs 0.0
• Hiking 0.0
• Ice skating 0.0
• Resistance (weight) training 0.0
• Skiing, cross-country 0.0
• Skiing, downhill 0.0
• Swimming, laps 0.0
• Walking, 4.5 mph 0.0

#### Vigorous Intensity 0.00

• Football, touch or flag 0.0
• Rope jumping 0.0
• Running, 5 mph 0.0
• Running, 8 mph0.0
• Tae Kwon Do 0.0
• Tennis, singles 0.0
Source of reference Rhode Island Government

### Daily Calorie Intake Calculator

#### BMR Calculation

A good way of looking for the amount of calories you would need in a day can be estimated with basal metabolic rates (BMR) A BMR measures the number of calories burned in a day through normal bodily activities (breathing, blinking, etc) An individual’s BMR varies based on age, sex, and size. Also effecting BMR can be a low calorie diet (decreases BMR)

Men:  BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

#### Estimating Caloric Intake

Activity level is the next most important thing in determining our daily caloric needs Larger athletes doing the same activities as smaller athletes would burn more calories A good estimate of caloric needs could also include the Harris Benedict Formula that includes activity levels

Eg. A 5’10”, 180 lbs, 18 year old athlete has a BMR of almost 2000 Cal per day

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie- Calculation = BMR x 1.375
• moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie- Calculation = BMR x 1.725
• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

#### Losing Weight

Using the above example, if this athlete only physical activity was Strength class, then he would multiply his BMR (2000 Cal)x1.55 for a total caloric need of 3100 Cal

If this athlete wants to lose weight, this number of calories should be decrease slightly to allow for calorie deficiency in the body, thereby burning fat (and possibly muscle) Aim for about maximum 1% loss per week to minimize muscle and nutrient loss Cal is ~ 1 lb of fat loss, therefore a deficit of 500Cal/day will result in a 1lb reduction in body weight

Foods for this diet should be nutrient rich (apple not apple pie),with mostly low energy density foods (fruits and vegetables) that per volume contain less calories

#### Gaining Weight

If an athlete wants to gain weight, they should increase the number of calories. About 2500 Cal increase adds 1lb of body weight, therefore, in a day add 350 – 700 Cal to add 1-2 lbs/week

In both gaining and losing weight, you should be eating at least 5 meals per day. This keeps the metabolism high and also allows for more opportunities to consume calories.

### Ideal Body Weight Calculator

Calculate ideal body weight using your height.

#### Ideal Body Weight (IBW) Calculation

Female IBW =
• [metric]   45.5 kg for 5 ft plus 2.3 kg for each inch > 5 ft
• [imperial] 100 lbs for 5 ft plus 5.0 lbs for each inch > 5 ft
Male IBW =
• [metric]   50 kg for 5 ft plus 2.3 kg for each inch > 5 ft
• [imperial] 110 lbs for 5 ft plus 5.0 lbs for each inch > 5 ft

For people less than 5 feet tall, substract 2.3 kg for each inch.

Source of Reference "The origin of the 'ideal' body weight equations."