Calculators

  BMI Calculator

Calculate your Body Mass Index: Are you underweight, normal weight, overweight, or obese?

BMI stands for Body Mass Index, which is an assessment of your weight relative to your height.

The BMI calculator will help you estimate a healthy weight for your height.


BMI

Category

Below 18.5

Underweight

18.5-24.9

Normal Weight

25-29.9

Overweight

30-39.9

Obese

40 and above

Morbidly Obese






  Determine Your Body's Daily Calorie Needs

Before designing a personal nutrition plan for yourself you should calculate how many calories your total daily energy expenditure. The total daily energy expenditure is basically the total number of calories that your body expends in 24 hours, including all activities.

The calorie calculator will provide information for your weight maintenance. This is based on the information you provide (height, weight, age, and activity level.

After calculating your own total daily energy expenditure check your daily intake. If the amount is substantially higher or lower than your current intake, then you may need to adjust your calories gradually.

If you have any questions regarding your weight and calorie intake contact me








*Note if you need to convert your height and weight from the standard to the metric system you can calculate them according to the following:

1 INCH

2.540 CM

1 FOOT

30.48 CM

1 POUND

0.453 KG, 16 OUNCES, 453 G



  Waist to Hip Ratio

One of the best ways of finding out if you need to lose weight is to measure your waist or abdominal circumference to your hips ratio.
Research has shown that individuals with more fat on the trunk of the body, especially abdominal fat, have an increased risk of hypertension, type 2 diabetes, hyperlipidemia, heart diseases, strokes and premature death.

  • Description / procedure: Take your waist measurement at the narrowest point between your hips and your ribs, and divide it with your hip measurement round the widest part of your hips

  Waist to Hip Ratio (WHR) = Waist circumference / Hip circumference

  • Scoring & Results: The table below gives general guidelines.

 

Acceptable

Unacceptable

 

Excellent

Good

Average

High

Extreme

Men

< 0.85

0.85 - 0.90

0.90 - 0.95

0.95 - 1.00

> 1.00

Women

< 0.75

0.75 - 0.80

0.80 - 0.85

0.85 - 0.90

> 0.90



  Body Fat Percentage Guidelines

 

Body Fat Guidelines for Men & Women

Classification

Women
(% fat)

Men
(% fat)

Essential Fat

10-12 %

2-4 %

Acceptable

25-31%

18-25%

Fitness

21-24%

14-17%

Athletes

14-20%

6-13%

Obese

>32%

>25%

                             *American Council on Exercise Guidelines

 

  

  All About Calories!

 

A Few Interesting Facts....

A calorie is the unit of energy contained in the food and drink we usually consume.

Calories are either burned to produce energy or, if excess to requirements lead to weight gain.

Calorie requirements depends on your body weight, age and activity level  

Carbohydrates and proteins provide four calories each per gram while fats give nine calories.

Daily calorie requirements vary from person to person - find out more about  by using calorie counter below.   
 
It is recommended that 50 to 60% of your caloric intake comes from carbohydrates, 20-25% from fats and 15 to 20% from proteins.

Due to the biological changes in the body, adolescents' caloric requirements are higher than adults and elderly.

Athletes have higher energy requirements.

Pregnant women  do not require extra calories in their first trimester unless stated by their physician, however, they need around 300 calories extra per day in the second term and 400 in the third.

Breastfeeding mothers require 550 cal/day for the first 6 months of lactation and 400 cal/day later on.

Counting Calories

Health professionals agree on the fact that a person can lose weight when calories consumed are less than the calories expended.

How to Burn Calories and Lose Weight?

Some weight loss products like: diet pills, weight loss supplements and 'fat-burners', claim to burn extra calories, but none of these claims have been medically proven to be effective so far.  Exercise still remains the best way to burn calories. 
                  So GET ACTIVE!!!

 Activities & Caloric Expenditures

Activity/Exercise Type 55kgwoman 75kgman
Basketball 462 636
Cycling(5.5 mph) 216 294
Dance Exercise 564 744
Football 444 612
Racquetball 456 642
Rope Skipping(fast) 600 852
Running(8 min/mile) 628 900
Skiing(Cross Country) 480 636
Stairmaster 528 732
Sitting (reading/TV) 600  84
Step Aerobics 348 480
Standing(light activity) 120 168
Walking(15 min/mile) 264 366
Swimming(breast stroke) 546 750
Swimming(fast crawl) 522 720
Gardening 246 342
Shopping 210 294
Tennis 366 486
Volleyball 168 234
Weight(strength) 264 360
Weight(endurance) 348 480
Walking(3.5 mph) 270 354

 Adapted from: Reebok Instructor News

 

  Nutrition Facts & Calorie Content of
  Foods & Beverages

 

 Vegetables/100g  Calories  % Water
 Asparagus  26  90
 Aubergine  32  90
 Beetroot  39  82
 Broccoli  32  90
 Cabbage  24  93 
 Carrot  32  90
 Calliflower  32  91
 Cucumber  10  97
 Lettuce  13  95
 Mushrooms  15  93
 Okra  35  92
 Onions  35  92
 Peppers(Red)  18  90
 Raddish  13  90
 Spinach  23  92
 Sweet Corn  24  40
 Tomatoes  18  93
 Tomatoes(Cherry)  17  90