Tools for Your Patients
Body Mass Index (BMI) Calculator
Body mass index (BMI) is a measure of body fat based on height and weight that applies to an individual.
BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.
The BMI is an attempt to quantify the amount of tissue mass (muscle, fat, and bone) in an individual, and then categorize that person as underweight, normal weight, overweight, or obese based on that value.
- Enter your weight and height using standard or metric measures.
- Select “Calculate” and your BMI will appear and show you in which category your fall in.
Basal Metabolic Rate (BMR) Calculator
Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting)
The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. BMR decreases with age and with the loss of lean body mass. Increasing muscle mass increases BMR.
Find our your BMR with this handy calculator!
• Enter your weight, height, age, sex and select imperial or metric units.
• Select “Calculate” and your BMR will appear.
Total Daily Energy Expenditure (TDEE) Calculator
To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week.
For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass.
Once you know ho many calories you should take in a day, stick to a uniform diet and exercise plan till you achieve the desired results. Your daily calorie requirement will vary from day to day and slight adjustments might be needed in your exercise and diet to compensate those variations. Adjust your calorie intake per day accordingly! Use our calorie intake calculator to calculate the number of calories you need to maintain weight, gain or lose weight.
The following table enables calculation of an individual’s recommended daily kilocalorie intake to maintain current weight.
|Little to no exercise||BMR x 1.2|
|Light exercise (1–3 days per week)||BMR x 1.375|
|Moderate exercise (3–5 days per week)||BMR x 1.55|
|Heavy exercise (6–7 days per week)||BMR x 1.725|
|Very heavy exercise (twice per day, extra heavy workouts)||BMR x 1.9|
Frame Size Calculator
Body frame size is determined by a person’s wrist circumference in relation to his height. For example, a man whose height is over 5′ 5″ and wrist is 6″ would fall into the small-boned category.
Determining frame size: To determine the body frame size, measure the wrist with a tape measure and use the following chart to determine whether the person is small, medium, or large boned.
Height under 5’2″◦Small = wrist size less than 5.5″
Medium = wrist size 5.5″ to 5.75″
Large = wrist size over 5.75″
Height 5’2″ to 5′ 5″◦Small = wrist size less than 6″
Medium = wrist size 6″ to 6.25″
Large = wrist size over 6.25″
Height over 5′ 5″◦Small = wrist size less than 6.25″
Medium = wrist size 6.25″ to 6.5″
Large = wrist size over 6.5
Height over 5′ 5″◦Small = wrist size 5.5″ to 6.5″
Medium = wrist size 6.5″ to 7.5″
Large = wrist size over 7.5″
Body Fat Percent (BFP)
The body fat percentage (BFP) of a human or other living being is the total mass of fat divided by total body mass; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3–5% in men, and 8–12% in women (referenced through NASM). Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value reported above. A number of methods are available for determining body fat percentage, such as measurement with calipers or through the use of bioelectrical impedance analysis.
The body fat percentage is a measure of fitness level, since it is the only body measurement which directly calculates a person’s relative body composition without regard to height or weight. The widely used body mass index (BMI) provides a measure that allows the comparison of the adiposity of individuals of different heights and weights. While BMI largely increases as adiposity increases, due to differences in body composition, other indicators of body fat give more accurate results; for example, individuals with greater muscle mass or larger bones will have higher BMIs.