Basal Metabolic Rate (BMR) Calculator

Basal Metabolic Rate (BMR) is the total number of calories your body requires for normal bodily functions (excluding activity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting food, making new blood cells, maintaining your body temperature and every other metabolic process in your body. In other words, your BMR is all the energy used for the basic processes of life itself. BMR usually accounts for about two-thirds of total daily energy expenditure.

Body Fat Calculator (Method I)

Calculate your body fat percentage. Your body fat percentage is simply the percentage of fat your body contains. Are you in the healthy range? A certain amount of body fat is necessary to carry out bodily functions. Find out if your body fat is in a healthy range by inputting your measurements in inches below.

Body Fat Calculator (Method II)

Calculate your body fat percentage. Your body fat percentage is simply the percentage of fat your body contains. Are you in the healthy range? A certain amount of body fat is necessary to carry out bodily functions. Find out if your body fat is in a healthy range by inputting your measurements in inches below.

Body Mass Index (BMI) Calculator

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult (16 year and older) men and women. The Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. Though it does not actually measure the percentage of body fat, it is a useful tool to estimate a healthy body weight based on how tall a person is.

Daily Calorie Calculator

After entering you weight, height, age and exercise level, the calculator will give you an estimate of your daily calorie requirements, BMI and ideal weight. If the calculation detects that you are overweight, it will calculate a recommended daily calorie intake and tell you how long it’ll take for you to reach your target weight.

Heart Rate Zone Calculator

There are two popular general equations for calculating target heart rates: Age Adjusted and Karvonen. Age is the key factor in each of the heart rate equations. Typically, age is subtracted from a fixed number to determine your maximum heart rate. Choose the method you are most comfortable with.

1. Eating out? Restaurant portions tend to be enormous, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don’t need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you’re dieting, you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.
Get help losing weight with eDiets.com

BMI is an important tool for achieving that goalJudgments about body weight can easily become clouded by emotionalism. It’s good to be passionate about managing your body, but you need to get a good grounding in facts, first. BMI is an important tool for achieving that goal.

BMI factors in not only your weight, but also your height. Simply divide your weight in kilograms (1 lb = 0.454 kg) by the square of your height in meters. (1 inch = 2.54 cm)

So, for a person 5 ft 7 in (67 inches) tall, who weighs 120 lbs the calculation would look like this:

Height: 67 inches x 2.54 cm/inch = 170.18 cm = 1.7018 m
Height squared: 1.7018 m x 1.7018 m = 2.896 m^2
Weight: 120 lbs x 0.454 kg/lb = 54.48 kg

So, BMI = 54.48 kg / 2.896 m^2 = 18.81

But what does this number mean? The following table lists one commonly accepted classification, using BMI:

• Under 18.5 = Underweight
• Between 18.5 and 24.99 = Normal
• Between 25 and 29.99 = Overweight
• Between 30 and 34.99 = Obese (Class 1)
• Between 35 and 39.99 = Obese (Class 2)
• 40 and above = Extreme Obesity

Of course, anyone near the borderline of one classification shouldn’t panic, since these can’t be anything but guidelines. Nevertheless, anyone nearer the higher range should consider the health risks associated with a high BMI. Some of those are: hypertension, increased risk of cardiovascular disease (heart problems) and increased chance of diabetes. Consult a physician for details.

There are limitations on the usefulness of BMI. It doesn’t take into account different body types, athletic conditioning, age, muscle-to-fat ratio and other characteristics. As a result, it can overestimate the risk for stocky athletes and underestimate it for older individuals who have reduced muscle mass. And, gender isn’t taken into account either. Yet women, just as one example, have a naturally larger percentage of body fat than men, on average.

[relatedposts]Another measure is useful to couple with BMI: waist circumference. Since, for men and women both (though particularly for men) body fat is stored preferentially around the waist this can be a useful piece of information. For most men around, say, 5 ft 9 inches a waist measurement over 37 inches (94 cm) is substantial, while one over 40 inches (101.6 cm) indicates a health risk. For women approximately 5 ft 7 inches tall, the numbers are 31 inches (78.7 cm) and 35 inches (89 cm), respectively.

Keep in mind that these are averages, but those with substantial waistlines can see the amount of excess fat stored, confirming that the numbers constitute a useful piece of information.

What to do with, or about, those numbers is a different story, of course. No single measurement tells the whole story about weight, body fat and how to manage it. But these represent useful and objective measures when considering any weight loss program.