To calculate BMI you take your weight in kilograms and divide it by the square of your height.
If that sounds like a foreign language to you try our calculator below!
WHAT IS YOU BMI?
When your BMI is below 18.5 you are generally considered underweight. Anything between 18.5 and 24.9 is considered healthy and normal. 25 to 29.9 is classed as overweight and anything over 30 is obese.
Even though BMI is a useful metric, it often has problems with categorising bodybuilders and other athletes who carry a lot of muscle. This is due to the fact that it has no way of distinguishing muscle from fat weight.
WHY IS IT USEFUL?
For the majority of the population, calculating BMI can help accurately assess whether you are obese or at risk of disease. It works regardless of age or gender, so it is great way to get a ‘big picture’ view of your health condition.
For some people, such as bodybuilders and athletes, the non-specific measurements of BMI can cause the results to be inaccurate. For such people,
alternative methods are advised.
Find out where you stand on the BMI scale by using our calculator today.
DETERMINE YOUR BODY FAT PERCENTAGE
BODY FAT PERCENTAGE
There are many legitimate reasons for wanting to know your body fat percentage. Maybe you have lost a ton of weight and want to know how far you have come? Perhaps you are an avid weight lifter and want to know how long you have left on your current diet before you reach the level of definition you are aiming for?
Whatever your reasons, our body fat calculator can help you find out quickly.
BODY FAT PERCENTAGE
|Essential Fat||10-12 %||2-4 %|
|Athletes||14-20 %||6-13 %|
|Fitness||21-24 %||14-17 %|
|Acceptable||25-31 %||18-25 %|
|Obese||32 %||25 %|
WHAT IS YOUR BODY FAT PERCENTAGE?
What is deemed a ‘healthy’ level of body fat is different between the genders. Whereas men can be very lean and healthy, women are recommended to carry higher levels of body fat so that their body continues to function properly. This has no bearing on appearance as a women within the ‘healthy’ levels for a female would still look amazing!
Male athletes generally have body fat levels of 6-13%, whereas women are in the 14-20% range. Non-competitive male fitness enthusiasts are usually around 14-17%, with women coming in around 21-24%. Average and healthy percentages are 18-25% and 25-30%, respectively. Anybody over these numbers is considered obese.
WHY IS IT USEFUL?
Knowing your body fat percentage can make it much easier to reach lower levels safely. Without concrete numbers to plan your diet and training around you are pretty much shooting in the dark, which may lead to loss of performance and muscle if you are too aggressive in losing weight.
By finding out solid body fat numbers you know where you stand. You have a better idea of what is required for further progress. Not only that, is is really motivating to see the number keep going down over the months of hard work.
Use our calculator to figure out your body fat percentage now.
CALCULATE THE CALORIES BURNED BY HEART RATE
One of the main aims of regular exercise is to burn excess calories. Depending on your goals, this can be to lose weight, maintain weight, or gain weight in the form of lean muscle. Once you have your diet structured, the next step is to figure out just how many calories you are burning from your physical activity.
|30 MINUTES OF EXERCISE||FAT CALORIES BURNED||GLYCOGEN CALORIES BURNED||TOTAL CALORIES BURNED|
|Low Intensity Group (50%)||120||80||200|
|Hight Intensity Group (75%)||140||260||400|
HOW MANY CALORIES ARE YOU BURNING?
When we exercise our muscles use calories as fuel. When the available calories are converted into a usable state through the process of cellular respiration our demand for oxygen goes up, which increases our heart rate. It is this process which allows us to predict the amount of calories we burn via our heart rate.
WHY IS IT USEFUL?
Knowing how many calories you burn at a certain heart rate makes planning cardiovascular-based training much easier. It is also gives you a good idea of how many calories you are burning while lifting weights. When we have detailed numbers of calories in and calories out we can adjust our diet accordingly and really dial in our nutrition to reach our goals quickly.
Results can vary greatly depending on age, gender and current weight so be sure to use the calculator below for accurate stats.
CALCULATE YOUR CALORIE NEEDS
DAILY CALORIE REQUIREMENTS
Our bodies are complex mechanisms. They need fuel, in the form of daily calories, to function properly and be able to handle the challenges of daily life. We also need a certain amount of calories just so we can survive. We get this fuel for the food sources we choose to eat. If we eat more calories than we use, we will gain weight. If we eat less calories than we use, we will lost weight. An ideal scenario is reaching a point where our calories in equal our calories out. This balance will mean no excess weight gain and an abundance of energy.
UNDERSTANDING CALORIC NEEDS
Our personal goals are a huge influence on what we eat. The three macronutrients – protein, carbohydrates and fat – all perform different functions in the body. They are also metabolised differently, making our ratios of each a very important consideration.
Depending on how active you are during the day, your calorie requirements can differ greatly from those of other people. If you work a manual job or train hard in the gym, you will no doubt need more calories than a sedentary person. This is especially the case if you are trying to add muscle mass to your body.
WHY IS IT USEFUL?
Knowing your basic daily calorie requirements is a great first step to getting your nutrition under control. With this number in mind you know exactly how much you need to eat to maintain your weight. Now, for instance, say you want to build some muscle. You know that, using this number, all you have to do is add a certain number of calories to push your body into building mode. The same is true for losing weight.
Calculate your daily calorie requirements using our calculator and use it plot your future goals.
CALORIES IN COMMON FRUITS
CALORIES IN COMMON VEGETABLES
CALORIES IN COMMON FOODS
CALORIES IN COMMON BEVERAGES
|Diet Coke||1 cup||3|
|Milk, low-fat||1 cup||104|
|Orange Juice||1 cup||115|
ONE-REP MAX CALCULATOR
The one rep max is perhaps the purest show of strength possible. When we attempt a single, gut-busting rep in a big movement, such as the deadlift or the bench press, we are putting it all on the line. All of our time spent training. All of the hours spent preparing food or counting out calories. Has it been worth it?
WHAT IS YOUR 1RM?
Your one rep max is the maximum amount of weight you can lift for a single repetition in any given movement. It is a test of strength and mental fortitude and a good way to tell whether your training is having the desired effect. It is also quite fun (not to mention competitive) to test your physical limits occasionally!.
WHY IS IT USEFUL?
Many casual trainers avoid finding out their 1RM because they feel as though it doesn’t apply to them. After all, who trains their one-rep max often, except for competitive powerlifters?
This is a mistake, as many mainstream fitness programs call for a certain percentage of your 1RM to be used during the program. Not knowing this number for any given exercise can cause you to overestimate or underestimate your strength, resulting in lacklustre results from what might actually be a very solid routine.
When you need to know your 1RM there are two ways to find out: you can calculate it, based on previous performances in certain rep ranges, or you can test it out in the gym. Obviously, putting in the physical and mental work to figure out your 1RM may not be in line with your goals at the time and may actually harm your progress elsewhere. That’s where this calculator comes in.
Let’s say, for example, you can deadlift 200kgs for 10 reps with good form and you need to know your 1RM. Now, with this information, we can estimate your single rep strength with great accuracy, avoiding any need for arbitrary strength tests.
Use our 1RM calculator to get started now.
DEAL OF THE DAY!
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