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BMR - Basle Metabolic Rate Calculator:

Your BMR is the daily caloric intake you need just to survive. To calculate your Base Metabolic Rate: Take your weight in pounds times the BMR factor (.45 for males, and .41 for females) times 24 hours times your activity level.


Couch Potato range:

  • 1.30 (130%) = Very Light: Sitting, studying, talking, little walking or other activities through out the day
  • 1.55 (155%) = Light: Typing, teaching, lab/shop work, some walking throughout the day

    Average Fit Individual:
  • 1.55 (155%) = Light: Light activities such as walking.
  • 1.65 (165%) = Moderate: Walking, jogging, light cycling or swimming.

    The Average Athlete or Hard Daily Training Range:
  • 1.75 (175%) = Heavy: Mountain climbing, or sports such as football or hockey.
  • 2.00 (200%) = Very Heavy: Moderate to heavy activity, including 2 hours or more of intense weight training per day.
     

    • Example

    140 x .45 x 24 x1.75 = 2646 calories a day.

    Max - Heart Rate Calculation

    The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula MHR = 220 - Age. A paper by Londeree and Moeschberger (1982) from the University of Missouri-Columbia indicates that the MHR varies mostly with age, but the relationship is not a linear one. They suggest an alternative formula of MHR = 206.3 - (0.711 × Age). Similarly, Miller et al (1993) from Indiana University propose the formula MHR = 217 - (0.85 × Age) as a suitable formula to calculate MHR.

    Londeree and Moeschberger also looked at other variables to see if they had any effect on the MHR. They found that neither sex nor race makes any difference but they did find that the MHR was affected by the activity and levels of fitness.

    Studies have shown that MHR on a treadmill is consistently 5 to 6 beats higher than on a bicycle ergometer and 2 to 3 beats higher on a rowing ergometer. Heart rates while swimming are significantly lower, around 14 bpm, than for treadmill running. Elite endurance athletes and moderately trained individuals will have a MHR 3 or 4 beats slower than a sedentary individual. It was also found that well trained over 50s are likely to have a higher MHR than that which is average for their age.

    To determine your maximum heart rate you could use the following which combines the Miller formula with the research from Londeree and Moeschberger.

    • Use the Miller formula of MHR = 217 - (0.85 × age) to calculate MHR
    • Subtract 3 beats for elite athletes under 30
    • Add 2 beats for 50 year old elite athletes
    • Add 4 beats for 55+ year old elite athletes
    • Use this MHR value for running training
    • Subtract 3 beats for rowing training
    • Subtract 5 beats for bicycle training

    BMI - Body Mass Index

    BMI Categories:

    • Underweight = <18.5
    • Normal weight = 18.5-24.9
    • Overweight = 25-29.9
    • Obesity = BMI of 30 or greater
    To use the table, find the appropriate height in the left-hand column labeled Height. Move across to a given weight (in pounds). The number at the top of the column is the BMI at that height and weight. Pounds have been rounded off.
    Select the PDF version for better printing
    BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35
    Height
    (inches)    		 Body Weight (pounds)
    58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167
    59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173
    60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179
    61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185
    62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191
    63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197
    64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204
    65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210
    66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216
    67 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223
    68 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230
    69 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236
    70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243
    71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250
    72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258
    73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265
    74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272
    75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279
    76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287

    BFC - Body Fat Percentage Calculator

    If your calculated BMI above is greater than 25, men with waists greater than 40 inches and women with waists larger then 35 inches are at greater risk for heart disease.  There are many on line calculators for Body Fat. Try a google search.

    DOCUMENTS TO DOWNLOAD AND USE

    All Files are in MS Office formats. If your machine doesn't have Word or Word Viewer or Excel or Viewer you can use openoffice which is a free office suite compatible with Office documents.

    Training Log

    Meal Log Six Meals A Day

    Daily menu planner Weekly

    Weekly shopping list

    Daily Calorie and Fat Percentage Log

    Food Fat Percentage Calculator

    Fitness Progress Chart for Men

    Fitness Progress chart women

    body measurement and weight tracker

     

     

     

     

     

     
     

     

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    This site was last updated 02/23/06