Body Calculators
Body Calculators
Below are the equations used for calculating BMI in the International System of Units
(SI) and the US customary system (USC) using a 5'10", 160-pound individual as an
example:
USC Units:
BMI = 703 mass (lbs) = 703 160 kg
= 22.96
× 2
height (in) × 702 m2
SI, Metric Units:
mass (kg) 72.57 kg
BMI = 2 = 2 = 22.90
height (m) 1.78 m2
Ponderal Index
The Ponderal Index (PI) is similar to BMI in that it measures the leanness or corpulence
of a person based on their height and weight. The main difference between the PI and
BMI is the cubing rather than squaring of the height in the formula (provided below).
While BMI can be a useful tool when considering large populations, it is not reliable for
determining leanness or corpulence in individuals. Although the PI suffers from similar
considerations, the PI is more reliable for use with very tall or short individuals, while
BMI tends to record uncharacteristically high or low body fat levels for those on the
extreme ends of the height and weight spectrum. Below is the equation for computing
the PI of an individual using USC, again using a 5'10", 160-pound individual as an
example:
USC Units:
height (in) 70 in
PI = = = 12.89
∛mass (lbs) ∛160 ∛lbs
SI, Metric Units:
mass (kg) 72.57 kg
PI = = = 12.87
height3 (m) 1.783 m3
Metric Units
Other Units
Age 25
Weight 70
kg
Height 178
cm
Neck 50
cm
Waist 96
cm
Result
Body Fat: 15.7%
15.7%
Body Fat (U.S. Navy Method) 15.7%
Reference
Body Fat Ranges1
Description Women Men
20 17.7% 8.5%
25 18.4% 10.5%
30 19.3% 12.7%
35 21.5% 13.7%
40 22.2% 15.3%
45 22.9% 16.4%
50 25.2% 18.9%
55 26.3% 20.9%
Measure the circumference of the subject's waist at a horizontal level around the navel
for men, and at the level with the smallest width for women. Ensure that the subject does
not pull their stomach inwards to obtain accurate measurements.
Measure the circumference of the subject's neck starting below the larynx, with the tape
sloping downward to the front. The subject should avoid flaring their neck outwards.
For women only: Measure the circumference of the subject's hips at the largest
horizontal measure.
Once these measurements are obtained, use the following formulas to calculate an
estimate of body fat. Two equations are provided, one using the U.S. customary system
(USC) which uses inches, and the other using the International System of Units,
specifically the unit of centimeters:
Body fat percentage (BFP) formula for males:
USC Units:
495
BFP = - 450
1.0324 - 0.19077×log10(waist-neck) ) + 0.15456×log10(height)
495
BFP = - 450
1.29579 - 0.35004×log10(waist+hip-neck) + 0.22100×log10(height)
Note that results of these calculations are only an estimate since they are based on
many different assumptions to make them as applicable to as many people as possible.
For more accurate measurements of body fat, the use of instruments such as bioelectric
impedance analysis or hydrostatic density testing is necessary.
Fat mass (FM) formula:
FM = BF × Weight
Lean Mass (LM) formula:
LM = Weight - FM
BMI Method:
Another method for calculating an estimate of body fat percentage uses BMI. Refer to
the BMI Calculator to obtain an estimate of BMI for use with the BMI method, as well as
further detail on how BMI is calculated, its implications, and its limitations. Briefly, the
estimation of BMI involves the use of formulas that require the measurement of a
person's height and weight. Given BMI, the following formulas can be used to estimate
a person's body fat percentage.
Body fat percentage (BFP) formula for adult males:
BFP = 1.20 × BMI + 0.23 × Age - 16.2
Body fat percentage (BFP) formula for adult females:
BFP = 1.20 × BMI + 0.23 × Age - 5.4
Body fat percentage (BFP) formula for boys:
BFP = 1.51 × BMI - 0.70 × Age - 2.2
Body fat percentage (BFP) formula for girls:
BFP = 1.51 × BMI - 0.70 × Age + 1.4
1. Wikipedia.org
2. "Overweight & Obesity." Centers for Disease Control and Prevention.
www.cdc.gov/obesity/data/index.html
3. "Abdominal fat and what to do about it." Harvard Health Publishing: Harvard Medical School.
www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
Macro Calculator
This calculator can provide a range of suggested values for a person's macronutrient
and Calorie needs under normal conditions.
US Units
Metric Units
Other Units
Age 25
ages 18 - 80
Height 180
cm
Weight 65
kg
+ Settings
Soy
Beans
Nuts
Fish
Skinless poultry
Lean beef
Pork
Low-fat dairy products
Fried meats
Processed meats (deli meats, sausages, fast-food burgers etc.)
High sugar yogurts
Processed protein bars
Many cheeses
Carbohydrates (Carbs)
Carbohydrates, often referred to as simply "carbs," are compounds that are typically
classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while
starch and fiber are complex carbohydrates. Carbohydrates are often also classified
based on the number of saccharides that comprise them: monosaccharides,
disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and
disaccharides are often referred to as "simple carbohydrates," while oligosaccharides
and polysaccharides are referred to as "complex carbohydrates."
Glucose is a monosaccharide and is one of the key sources of energy for humans, as
well as other animals. Polysaccharides such as cellulose cannot be easily metabolized
by many organisms, including humans, but can still provide them with valuable dietary
fibers, which helps with digestion. Too many carbohydrates in the form of sugar
(common in processed foods) can have negative health effects, but more complex
carbohydrates (from vegetables, fruits, whole grains, legumes, etc.), particularly those
that provide dietary fibers, are beneficial, and necessary for the human body.
Fat
Fats are molecules that are comprised primarily of carbon and hydrogen atoms.
Common examples include cholesterol, phospholipids, and triglycerides. Although fats,
in the context of nutrition, are typically viewed as unhealthy, they have both structural as
well as metabolic functions, and are a necessary part of the human diet. They are also
highly energy dense and are the most efficient form of energy storage.
Fats are typically classified based on the bonding of carbon atoms. In terms of dietary
fats, the most commonly referenced fats include saturated fats, unsaturated fats, trans
fats, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Generally,
saturated and trans fats are considered unhealthy fats, while monounsaturated,
polyunsaturated, and omega-3 fatty acids are considered to be healthier, better sources
of fat for the body.
General recommendations from the Dietary Guidelines for Americans for 2015-2020
include entirely avoiding trans fats where possible, limiting saturated fat intake to
comprise less than 10% of calories consumed per day, and ideally replacing saturated
fats in the diet with monounsaturated and polyunsaturated fats.
Fruit
Vegetables
Proteins
Common Meals/Snacks
Bread, white 1 slice (1 oz.) 1.91g 12.65g 0.82g
Beverages/Dairy
Pace Calculator
Use the following calculator to estimate pace for a variety of activities including running,
walking, and biking. The calculator can also be used to estimate time taken or distance
traveled with given pace and time or distance.
Pace
Time
Distance
Distance 5 Kilometers
Note that placeholder zeros do not need to be entered in the "Time" or "Pace" field. For example, the time
5 minutes 3 seconds does not need to be entered as 00:05:03, and can be entered as 5:3.
1. 1 3:25
2. 2 6:55
3. 3 10:25
4. 4 14:01
5. 5 17:25
6.
7.
8.
9.
10.
11.
12.
Pace Converter
5:30 Per Mile
= ?
Per Kilometer
hh:mm:ss
Half Marathon
(13.11 miles / 21.098 4:27/mile or 2:46/km 4:58/mile or 3:05/km
km)
The weight watcher point system is a tool intended to help people control or lose weight
in a way that influences a person's overall lifestyle and eating habits. This calculator can
be used to estimate the point value of a food with known parameters.
Latest Calculator
Effective after December 2015, points are based on calories, sugar, saturated fat, and
protein. Fruits and most vegetables are still zero-point foods. The nutrients from fruits
and vegetables are only factored in if they are mixed with other food. In 2018, a new
point system was implemented. This system still uses the same calculation system, but
includes over 200 new zero points foods, mostly lean proteins, such as eggs, most
seafoods, tofu, skinless chicken breast, and many more. The new system also allows
the rollover of 4 unused points per day into a person's weekly points allotment. As a
result of these changes, a person's daily points allotment has slightly decreased.
However, the changes should still allow a person more flexibility than the previous
system, due to the numerous new zero points foods.
sugar grams
protein grams
Old Points Calculator (U.S.)
Used between November 2010 and December 2015 in the U.S.
protein grams
carbohydrates grams
fat grams
fiber grams
fat grams
fiber grams
Old Daily Target Calculator
Used between November 2010 and December 2015. This calculator can also be used
to estimate the daily points target.
body height cm
1 foot = 12 inches
age
Fruits
1 medium (6
Banana 2 0 0
oz.)
Mango 1 (8 oz.) 2 0 0
Orange 1 (4 oz.) 1 0 0
Pear 1 (5 oz.) 1 0 0
Peach 1 (6 oz.) 1 0 0
Watermelon 1 cup 1 0 0
Proteins
Beef, regular,
1 slice (2 oz.) 4 4 4
cooked
Egg 1 (2 oz.) 2 2 0
Fish, Catfish,
1 fillet (6 oz.) 6 7 0
cooked
Common Meals/Snacks
1 (McDonald
Hamburger 6 9 8
Medium)
1 (McDonald
Cheeseburger 8 12 10
Medium)
Chocolate 1 oz. 3 4 8
Cucumber 1 cup 0 0 0
Lettuce 1 cup 0 0 0
Tomato 1 cup 0 0 0
Potato
1 cup (8 oz.) 3 4 5
(uncooked)
Beverages/Dairy
Apple Cider /
1 cup 2 3 5
Juice
Coca-Cola
1 cup 3 3 6
Classic
Sprite 1 cup 3 3 6
Yogurt 1 cup 4 6 0
* 1 cup = ~250 milliliters, 1 tea spoon = ~5 milliliters
* The points above are estimation based on average. The actual points can be very
different depending on the type, the way of being prepared / cooked, etc.
102 to 113
225 to 249 lbs 26 to 31 points
kgs
125 to 135
275 to 299 lbs 29 to 34 points
kgs
136 to 147
300 to 324 lbs 30 to 35 points
kgs
148 to 158
325 to 349 lbs 31 to 36 points
kgs
US Units
Metric Units
Other Units
Height 180
cm
Weight 60
kg
Result
The lean body mass based on different formulas:
Formula Lean Body Mass Body Fat
Lean body mass (LBM) is a part of body composition that is defined as the difference
between total body weight and body fat weight. This means that it counts the mass of all
organs except body fat, including bones, muscles, blood, skin, and everything else.
While the percentage of LBM is usually not computed, it on average ranges between
60-90% of total body weight. Generally, men have a higher proportion of LBM than
women do. The dosages of some anesthetic agents, particularly water-soluble drugs,
are routinely based on the LBM. Some medical exams also use the LBM values. For
body fitness and routine daily life, people normally care more about body fat percentage
than LBM. To compute body fat, consider using our body fat calculator or ideal weight
calculator.
Multiple formulas have been developed for calculating estimated LBM (eLBM) and the
calculator above provides the results for all of them.
For females:
eLBM = 1.1W - W 2
128(
)
H
For females:
W 2
eLBM = 1.07W - 148( )
H
For females:
eLBM = 3.8·eECV
In the formulas above, W is the body weight in kilogram and H is the body height in
centimeter.
1. Boer P. "Estimated lean body mass as an index for normalization of body fluid volumes in
man." Am J Physiol 1984; 247: F632-5
2. James, W. "Research on obesity: a report of the DHSS/MRC group" HM Stationery Office 1976
3. Hume, R "Prediction of lean body mass from height and weight.". J Clin Pathol. 1966 Jul;
19(4):389-91.
4. A. M. Peters, H. L. R. Snelling, D. M. Glass, N. J. Bird "Estimation of lean body mass in
children". British Journal of Anaesthesia1 06(5): 719-23 (2011).
Print
Protein Calculator
The Protein Calculator estimates the daily amount of dietary protein adults require to
remain healthy. Children, those who are highly physically active, and pregnant and
nursing women typically require more protein. The calculator is also useful for
monitoring protein intake for those with kidney disease, liver disease, diabetes, or other
conditions in which protein intake is a factor.
US Units
Metric Units
Other Units
Age 25
ages 18 - 80
Height 180
cm
Weight 60
kg
Antibody—proteins that protect the body from foreign particles, such as viruses and
bacteria, by binding to them
Enzyme—proteins that help form new molecules as well as perform the many chemical
reactions that occur throughout the body
Messenger—proteins that transmit signals throughout the body to maintain body
processes
Structural component—proteins that act as building blocks for cells that ultimately allow
the body to move
Transport/storage—proteins that move molecules throughout the body
As can be seen, proteins have many important roles throughout the body, and as such,
it is important to provide sufficient nutrition to the body to maintain healthy protein
levels.
Age 1 – 3 13
Age 4 – 8 19
Age 9 – 13 34
Age 14 - 18 (Girls) 46
Age 14 - 18 (Boys) 52
Age 19 - 70+
46
(Women)
Eggs
Chicken breast
Cottage cheese
Greek yogurt
Milk
Lean beef
Tuna
Turkey breast
Fish
Shrimp
Vegan/plant-based examples
Buckwheat
Hummus and pita
Soy products (tofu, tempeh, edamame beans)
Peanut butter on toast or some other bread
Beans and rice
Quinoa
Hemp and chia seeds
Spirulina
Generally, meat, poultry, fish, eggs, and dairy products are complete protein sources.
Nuts and seeds, legumes, grains, and vegetables, among other things, are usually
incomplete proteins. There is nothing wrong with incomplete proteins however, and
there are many healthy, high protein foods that are incomplete proteins. As long as you
consume a sufficient variety of incomplete proteins to get all the required amino acids, it
is not necessary to specifically eat complete protein foods. In fact, certain high fat red
meats for example, a common source of complete proteins, can be unhealthy. Below
are some of examples of high protein foods that are not complete proteins:
Almonds
Oats
Broccoli
Lentils
Ezekiel bread
Chia seeds
Pumpkin seeds
Peanuts
Brussels sprouts
Grapefruit
Green peas
Avocados
Mushrooms
As can be seen, there are many different foods a person can consume to meet their
RDA of protein. The examples provided above do not constitute an exhaustive list of
high protein or complete protein foods. As with everything else, balance is important,
and the examples provided above are an attempt at providing a list of healthier protein
options (when consumed in moderation).
Egg (1 large/50 g) 6g
Seafood (2 oz) 16 g
Bread (1 slice/64 g) 8g
Corn (1 cup/166 g) 16 g
Rice (1 cup/195 g) 5g
Nuts (1 cup/92 g) 20 g
Pizza (1 slice/107 g) 12 g
Hamburger (McDonald
20 g
Medium)
TDEE Calculator
This calculator can be used to estimate your Total Daily Energy Expenditure (TDEE).
US Units
Metric Units
Other Units
Age 25
ages 18 - 80
Height 180
cm
Weight 65
kg
+ Settings
What is TDEE?
TDEE stands for total daily energy expenditure. It is the total energy that a person uses
in a day. TDEE is hard to measure accurately and varies day by day. More often, it is
estimated using factors such as a person's basal metabolic rate (BMR), activity level,
and the thermic effect of food.
Basal metabolic rate:
BMR is a person's energy usage rate while at rest in a temperate environment when the
digestive system is inactive. In other words, it is the minimum energy needed to
maintain a person's vital organs only.
Activity level:
Activity level is a factor that is based on the amount of activity a person undergoes. This
includes deliberate exercise as well as other activities that a person may undergo as
part of their job or typical daily activities. These factors are more specifically referred to
as the thermic effect of activity, and non-exercise activity thermogenesis (energy
expended for non-sleeping, eating, or sports-like exercise).
Thermic effect of food:
The thermic effect of food, also referred to as specific dynamic action, is the amount of
energy required by the body to process and use food. It is sometimes estimated as 10%
of food energy intake, but this can vary significantly dependent on the type of food
consumed. Protein for example, has a far larger thermic effect than dietary fat, since it is
more difficult to process.
GFR Calculator
The GFR (glomerular filtration rate) Calculator estimates GFR values based on factors
including serum creatinine value, age, race, and gender. For comparison purposes, the
results for three prevalent formulas used for estimating GFR are provided.
Age 50
Height 110 cm
20-
116
29
30-
107
39
40-
99
49
50-
93
59
60-
85
69
70+ 75
CKD3 (Moderate) 30 to 59
CKD4 (Severe) 15 to 29
CKD5 Kidney
less than 15
failure
Measuring GFR
The most accurate way to determine GFR involves the measurement of the rate at
which an external substance such as inulin is removed from the bloodstream, termed
inulin clearance. Inulin is freely filtered by the kidney and does not undergo metabolism,
tubular secretion or absorption, making it an ideal candidate for measuring GFR. 2 This
measurement method requires continuous intravenous infusion, a number of blood and
urine collections, and proper timing of blood samples, making it impractical for routine
clinical use.3 As such, many formulas have been developed to estimate GFR, many of
which are based on creatinine clearance, or estimates of creatinine clearance based on
serum creatinine levels. Creatinine clearance does however have the limitation of being
affected by muscle mass. Higher muscle mass increases serum creatinine for any given
rate of clearance. This means that the same serum creatinine values can signify
different levels of renal function for different people based on muscle mass.
Furthermore, creatinine is actively secreted in small amounts in the body resulting in
GFR determined through creatinine clearance typically being overestimated by 10-20%.
Despite its limitations, creatinine clearance still provides an acceptable estimation of
GFR due to its ease of measurement when compared to inulin clearance.4 Below are
three formulas often used for estimating GFR through serum creatinine.
Black female
Black male
If SCr < 0.9
Non-Black female
Non-Black male
Body Height 5
fee 9
inches
t
OR
cm
RelatedArea Calculator | Surface Area Calculator
ft2 m2
BSA is often used in clinical purposes over body weight because it is a more accurate
indicator of metabolic mass (the body's need for energy), where metabolic mass can be
estimated as fat-free mass since body fat is not metabolically active.1 BSA is used in
various clinical settings such as determining cardiac index (to relate a person's heart
performance to their body size) or dosages for chemotherapy (a category of cancer
treatment). While dosing for chemotherapy is often determined using a patient's BSA,
there exist arguments against the use of BSA to determine medication dosages that
have a narrow therapeutic index – the comparison of the amount of a substance
necessary to produce a therapeutic effect, to the amount that causes toxicity.
Below are some of the most popular formulas for estimating BSA, and links to
references for each for further detail on their derivations. The most widely used of these
is the Du Bois formula, which has been shown to be effective for estimating body fat in
both obese and non-obese patients, unlike body mass index. Where BSA is
represented in m2, W is weight in kg, and H is height in cm, the formulas are as follows:
Du Bois formula:
Mosteller formula:
BSA = = 0.016667 × W0.5 × H0.5
Mosteller RD. "Simplified calculation of body-surface area". N Engl J Med 1987; 317:1098. PMID 3657876.
Haycock formula:
Boyd formula:
Fujimoto formula:
Takahira formula:
Schlich formula:
1. Greenberg, JA., Boozer, CN. 1999. "Metabolic mass, metabolic rate, caloric restriction, and aging in
male Fischer 344 rats." Elsevier 113(2000): 37-48
Calorie Calculator
The Calorie Calculator can be used to estimate the number of calories a person needs
to consume each day. This calculator can also provide some simple guidelines for
gaining or losing weight.
US Units
Metric Units
Other Units
Age 25
ages 15 - 80
Height 180
cm
Weight 65
kg
+ Settings
1 = 4.1868
Calorie [Nutritional, kcal] Kilojoules [kJ]
For men:
For women:
For men:
For women:
Katch-McArdle Formula:
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
The value obtained from these equations is the estimated number of calories a person
can consume in a day to maintain their body-weight, assuming they remain at rest. This
value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person's
typical levels of exercise, in order to obtain a more realistic value for maintaining body-
weight (since people are less likely to be at rest throughout the course of an entire day).
1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to
lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate
of calories necessary for weight maintenance per day. For example, if a person has an
estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000
calories per day for one week would theoretically result in 3,500 calories (or 1 pound)
lost during the period.
It is important to remember that proper diet and exercise is largely accepted as the best
way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories
per day, as losing more than 2 pounds per week can be unhealthy, and can result in the
opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a
week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass
results in higher BMR. Excessive weight loss can also be due to dehydration, which is
unhealthy. Furthermore, particularly when exercising in conjunction with dieting,
maintaining a good diet is important, since the body needs to be able to support its
metabolic processes and replenish itself. Depriving the body of the nutrients it requires
as part of heavily unhealthy diets can have serious detrimental effects, and weight lost
in this manner has been shown in some studies to be unsustainable, since the weight is
often regained in the form of fat (putting the participant in a worse state than when
beginning the diet). As such, in addition to monitoring calorie intake, it is important to
maintain levels of fiber intake as well as other nutritional necessities to balance the
needs of the body.
1. Determine your BMR using one of the provided equations. If you know your body fat
percentage, the Katch-McArdle Formula might be a more accurate representation of
your BMR. Remember that the values attained from these equations are approximations
and subtracting exactly 500 calories from your BMR will not necessarily result in exactly
1 pound lost per week – it could be less, or it could be more!
2. Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to
approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR
by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally
not advisable to lose more than 2 pounds per week as it can have negative health
effects, i.e. try to target a maximum daily calorie reduction of approximately 1000
calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is
recommended in cases where you plan to lose more than 2 pounds per week.
3. Choose a method to track your calories and progress towards your goals. If you have a
smart phone, there are many easy-to-use applications that facilitate tracking calories,
exercise, and progress, among other things. Many, if not all of these, have estimates for
the calories in many brand name foods or dishes at restaurants, and if not, can estimate
calories based on the amount of the individual components of the foods. It can be
difficult to get a good grasp on food proportions and the calories they contain – which is
why counting calories (as well as any other approach) is not for everyone – but if you
meticulously measure and track the number of calories in some of your typical meals, it
quickly becomes easier to accurately estimate calorie content without having to actually
measure or weigh your food each time. There are also websites that can help to do the
same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and
paper journal are certainly viable alternatives.
4. Track your progress over time and make changes to better achieve your goals if
necessary. Remember that weight loss alone is not the sole determinant of health and
fitness, and you should take other factors such as fat vs. muscle loss/gain into account
as well. Also, it is recommended that measurements be taken over longer periods of
time such as a week (rather than daily) as significant variations in weight can occur
simply based on water intake or time of day. It is also ideal to take measurements under
consistent conditions, such as weighing yourself as soon as you wake up and before
breakfast, rather than at different times throughout the day.
5. Keep at it!
The above steps are an attempt at the most basic form of calorie counting. Calorie
counting is not an exact science, and can be as complex as you want to make it. The
above does not consider proportions of macronutrients consumed. While there is no
exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some
balance is certainly advisable, and different foods have been found to have different
effects on health, feelings of hunger, and number of calories burned. Generally,
minimally processed plant and animal foods tend to be more conducive to healthy
weight loss and maintenance.
There are many approaches to weight loss and there is no set ideal method that works
for all people, which is why so many different diets and exercise regimens exist. While
some methods are more effective for each individual person, not all weight loss
methods are equivalent, and studies suggest that some approaches are healthier than
others. That being said, one of the most commonly effective weight loss methods is
counting calories. In its most basic form, calories consumed minus calories expended
will result in weight gain if the result is positive, or weight loss if the result is negative.
However, this is far from a comprehensive picture, and many other factors play a role in
affecting healthy, sustainable weight loss. For example, there exist conflicting studies
addressing whether or not the type of calories or foods consumed, or how they are
consumed, affects weight loss. Studies have shown that foods that require a person to
chew more and are more difficult to digest result in the body burning more calories,
sometimes referred to as the thermic effect of food. While the increase in burned
calories may be marginal, foods that are more difficult to digest such as vegetables
generally tend to be healthier and provide more nutrients for fewer calories than many
processed foods.
Consistent with the view that in regards to weight loss, only net calories are important
and not their source, there exist cases such as the Twinkie diet, where a person that
solely counted calories while eating a variety of cake snacks managed to lose 27
pounds over two months. As effective as this can be, it is certainly not suggested. While
the participant did not seem to suffer any noticeable health detriments in this particular
case, there are other less measurable factors that should be considered such as long-
term effects of such a diet on potential for developing cancers, heart disease, and
diabetes. However, ignoring efficiency and health, sustained, significant reduction of
caloric intake or increase of physical activity should result in weight loss, and counting
calories can be an effective way to achieve this sole result.
Aside from being one viable method for facilitating weight loss, calorie counting has
other somewhat less quantifiable advantages including helping to increase nutritional
awareness. Many people are completely unaware of, or grossly underestimate their
daily caloric intake. Counting calories can help raise an awareness of different types of
foods, the number of calories they contain, and how these calories have a different
effect on a person's feelings of satiety. Once a person has a better understanding of
how many calories are actually in that bag of chips that they can so easily inhale within
minutes, how much of their daily caloric intake it consumes, and how little the chips do
to satiate their hunger, portion control and avoidance of foods with empty calories tends
to become easier.
Having actual caloric measurements can also assist in weight loss, since tangible
calorie goals can be set, rather than simply trying to eat less. Also, although this is not
necessarily directly related to calorie counting, studies have shown that portion control
by simply eating from a smaller plate can help reduce calorie intake, since people tend
to fill their plates and eat everything on their plates. Many people do not realize that they
are overeating, since they have become accustomed to restaurant-sized portions being
the norm, when said portions can be up to three or more times larger than necessary for
a typical meal.
Tracking calories also puts exercise in a quantifiable perspective, increasing a person's
awareness regarding how much exercise is really required to counteract a 220-calorie
bag of M&M's. Once a link is made between the amount of exercise that some snack
equates to, many people find abstaining from that bag of chips to be the preferred
option rather than performing an equivalent amount of exercise – which can lead to
healthier eating habits.
In the end however, what's important is picking a strategy that works for you. Calorie
counting is only one method used to achieve weight loss amongst many, and even
within this method, there are many possible approaches a person can take. Finding an
approach that fits within your lifestyle that you think you would be able to adhere to is
likely going to provide the most sustainable option and desirable result.
Zigzag calorie cycling is a weight loss approach that aims to counteract the human
body's natural adaptive tendencies. Counting and restricting calories, as described
above, is a viable method to lose weight, but over a period of time, it is possible for the
body to adapt to the lower number of calories consumed. In cases where this happens,
a plateau in weight loss that can be difficult to surmount can result. This is where zigzag
calorie cycling can help, by not allowing the body to adapt to the lower calorie
environment.
Zigzag calorie cycling involves alternating the number of calories consumed on a given
day. A person on a zigzag diet should have a combination of high-calorie and low-
calorie days to meet the same overall weekly calorie target. For example, if your target
calorie intake is 14,000 calories per week, you could consume 2,300 calories three days
a week, and 1,775 the other four days of the week, or you could consume 2,000
calories each day. In both cases, 14,000 calories would be consumed over the week,
but the body wouldn't adapt and compensate for a 2,000-calorie diet. This also allows a
person more flexibility in their diet, allowing them to plan around occasions, such as
work or family gatherings, where a person may consume more calories. Consuming a
lower number of calories on other days can allow a person to enjoy these gatherings or
even have a "cheat day" where they eat whatever they want without feeling guilty, since
they can make up for the excess calories on their low-calorie days.
There is no concrete rule or study that dictates the most effective way to alternate or
spread out calorie consumption. How to vary calorie intake is largely up to personal
discretion. Depending on a person's activity, it is generally recommended that the high-
calorie and low-calorie days vary by approximately 200-300 calories, where the high-
calorie day is often the number of calories a person needs to consume to maintain their
current weight. For a person with a higher activity level, the calorie difference should be
larger. The calculator presents two zigzag diet schedules. The first schedule has two
higher calorie days, and 5 lower calorie days. The second schedule increase and
reduces calories gradually. In either case, the total weekly calorie consumption is the
same.
In the end, regardless what method you choose to use when approaching weight loss,
what's important is picking a strategy that works for you. Calorie counting and zigzag
calorie cycling are only two methods (that are fairly interrelated) used to achieve weight
loss among many, and even within these methods, there are many possible approaches
a person can take. Finding an approach that fits within your lifestyle that you think you
would be able to adhere to is likely going to provide the most sustainable and desirable
result.
Fruit
Vegetables
Cucumber 4 oz. 17 71
Lettuce 1 cup 5 21
Tomato 1 cup 22 92
Proteins
Common Meals/Snacks
Beverages/Dairy
Meal 1200 Cal Plan 1500 Cal Plan 2000 Cal Plan
Lunch Grilled cheese with tomato Chicken and vegetable soup Grilled chicken (225)
(300) (300) Grilled vegetables
Salad (50) Bread (100) (125)
Pasta (185)
BMR Calculator
The Basal Metabolic Rate (BMR) Calculator estimates your basal metabolic rate—the
amount of energy expended while at rest in a neutrally temperate environment, and in a
post-absorptive state (meaning that the digestive system is inactive, which requires
about 12 hours of fasting).
US Units
Metric Units
Other Units
Age 25
ages 15 - 80
Height 180
cm
Weight 60
kg
+ Settings
Result
BMR = 1,605 Calories/day
The basal metabolic rate (BMR) is the amount of energy needed while resting in a
temperate environment when the digestive system is inactive. It is the equivalent of
figuring out how much gas an idle car consumes while parked. In such a state, energy
will be used only to maintain vital organs, which include the heart, lungs, kidneys,
nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most
people, upwards of ~70% of total energy (calories) burned each day is due to upkeep.
Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of
food, also known as thermogenesis.
The BMR is measured under very restrictive circumstances while awake. An accurate
BMR measurement requires that a person's sympathetic nervous system is inactive,
which means the person must be completely rested. Basal metabolism is usually the
largest component of a person's total caloric needs. The daily caloric need is the BMR
value multiplied by a factor with a value between 1.2 and 1.9, depending on activity
level.
In most situations, the BMR is estimated with equations summarized from statistical
data. The Harris-Benedict Equation was one of the earliest equations introduced. It was
revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St
Jeor Equation was introduced. The Mifflin-St Jeor Equation has been shown to be more
accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is
slightly different in that it calculates resting daily energy expenditure (RDEE), which
takes lean body mass into account, something that neither the Mifflin-St Jeor nor the
Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is
considered the most accurate equation for calculating BMR with the exception that the
Katch-McArdle Formula can be more accurate for people who are leaner and know their
body fat percentage. You can pick the equation to be used in the calculation by expand
the settings.
The three equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
For men:
For women:
For men:
For women:
Katch-McArdle Formula:
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
BMR Variables
Muscle Mass – Aerobic exercise such as running or cycling has no effect on BMR.
However, anaerobic exercise, such as weight-lifting, indirectly leads to a higher BMR
because it builds muscle mass, increasing resting energy consumption. The more
muscle mass in the physical composition of an individual, the higher the BMR required
to sustain their body at a certain level.
Age – The more elderly and limber an individual, the lower their BMR, or the lower the
minimum caloric intake required to sustain the functioning of their organs at a certain
level.
Genetics – Hereditary traits passed down from ancestors influence BMR.
Weather – Cold environments raise BMR because of the energy required to create a
homeostatic body temperature. Likewise, too much external heat can raise BMR as the
body expends energy to cool off internal organs. BMR increases approximately 7% for
every increase of 1.36 degrees Fahrenheit in the body's internal temperature.
Diet – Small, routinely dispersed meals increase BMR. On the other hand, starvation
can reduce BMR by as much as 30%. Similar to a phone that goes into power-saving
mode during the last 5% of its battery, a human body will make sacrifices such as
energy levels, moods, upkeep of bodily physique, and brain functions in order to more
efficiently utilize what little caloric energy is being used to sustain it.
Pregnancy – Ensuring the livelihood of a separate fetus internally increases BMR. This
is why pregnant women tend to eat more than usual. Also, menopause can increase or
decrease BMR depending on hormonal changes.
Supplements – Certain supplements or drugs raise BMR, mostly to fuel weight loss.
Caffeine is a common one.
BMR Tests
Online BMR tests with rigid formulas are not the most accurate method of determining
an individual's BMR. It is better to consult a certified specialist or measure BMR through
a calorimetry device. These handheld devices are available in many health and fitness
clubs, doctor offices, and weight-loss clinics.
Modern Wisdom
A 2005 meta-analysis study on BMR* showed that when controlling all factors of
metabolic rate, there is still a 26% unknown variance between people. Essentially, an
average person eating an average diet will likely have expected BMR values, but there
are factors that are still not understood that determines BMR precisely.
Therefore, all BMR calculations, even using the most precise methods through
specialists, will not be perfectly accurate in their measurements. Not all human bodily
functions are well understood just yet, so calculating total daily energy expenditure
(TDEE) derived from BMR estimates are just that, estimates. When working towards
any sort of health or fitness goals, BMR can aid in laying down the foundations, but from
there on it has little else to offer. A calculated BMR and thus TDEE may result in
unsatisfactory results because of their rough estimates, but maintaining a daily journal
of exercise, food consumption, etc., can help track the factors that lead to any given
results and help determine what works, as well as what needs to be improved upon.
Tracking progress in said journal and making adjustments over time as needed is
generally the best indication of progress towards reaching personal goals.
Reference
* Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in
basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating
leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.
US Units
Metric Units
Other Units
Age 25
ages 2 - 80
Height 180
cm
Result
The ideal weight based on popular formulas:
Formula Ideal Weight
Healthy BMI
59.9 - 81.0 kgs
Range
For men:
A person who is large boned will naturally weigh more than someone who is small
boned, even at the same height, making body frame size a factor that can affect
measurements such as IBW and BMI.
Carbohydrate Calculator
The Carb Calculator estimates the percentage of carbohydrates a person should
consume each day.
US Units
Metric Units
Other Units
Age 25
ages 18 - 80
Gender
male female
Height 180
cm
Weight 60
kg
+ Settings
Types of Carbohydrates
Carbohydrates are often classified as either simple (monosaccharides and
disaccharides) or complex (polysaccharides or oligosaccharides), originally to create a
distinction between sugars and other carbohydrates. However, there are many foods
that contain multiple types of carbohydrates, such as fruits and vegetables, which can
make the classification of certain foods ambiguous. Although carbohydrates are not
essential nutrients (nutrients required for normal physiological function that the body
cannot synthesize), they are an efficient source of energy that can potentially reduce
risk of cardiovascular diseases, obesity, and type 2 diabetes if consumed in controlled
amounts.1
The three main types of carbohydrates are sugar, starch, and fiber:
Sugars are the simplest form of carbohydrates and can be found naturally in fruits, dairy,
and vegetables; they can also be found in processed form in candy, cookies, cakes, and
many beverages.
Starches are complex carbohydrates that can be found naturally in many types of beans,
vegetables, and grains.
Fibers are complex carbohydrates that can be found in fruits, whole grains, vegetables,
and many types of beans. Fibers are essential for digestion.
How many carbohydrates a person consumes really depends on many personal factors.
There are situations in which a low carb diet can be beneficial, even life-changing, for
one person, but having a lower carb diet will not necessarily have health benefits for
someone in a different situation. Many healthy foods that are filled with nutrients, such
as vegetables, legumes, whole fruits, nuts, seeds, and whole grains contain
carbohydrates. Carbohydrates are not inherently bad so long as sugary drinks, fruit
juices, and processed foods like cookies and candy, are avoided, or consumed in
moderation. Eat enough carbs to suit your lifestyle and maybe seek out a dietitian if
considering any drastic changes to your diet.
1. Mayo Clinic. "Carbohydrates: how carbs fit into a healthy diet." Nutrition and healthy eating.
www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-
20045705?pg=1.
2. Healthline. "Simple Carbohydrates vs. Complex Carbohydrates."
www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates#7.
3. Live Science. "What Are Carbohydrates?" www.livescience.com/51976-carbohydrates.html
home / fitness & health / healthy weight calculator
US Unit
Metric Units
Height 180
cm
1. Flegal, Katherine M., Graubard, Barry I., Williamson, David F., et al. 2017. "Excess Deaths
Associated With Underweight, Overweight, and Obesity."The Journal of the American Medical
Association 294(15): 1861-1867. doi:10.1001/jama.293.15.1861.
2. Kolata, Gina. 2007. "Causes of Death Are Linked to a Person's Weight."New York Times,
October 4, 2017. www.nytimes.com/2007/11/07/health/07fat.html
3. WHO. 2016. "Obesity and overweight." Media Centre. Last modified June, 2016.
www.who.int/mediacentre/factsheets/fs311/en/
US Units
Metric Units
Other Units
Age 25
ages 8 - 80
Gender male female
Height 180
cm
Weight 60
kg
+ Settings
Consume less than 10% of daily caloric needs in the form of saturated fats. Limiting
consumption to less than 7% has been shown to reduce the risk of heart disease.
Replace saturated fats with unsaturated fats if possible.
Minimize consumption of trans fats.
Consume less than 300 mg of dietary cholesterol each day.
Bust Size 90 cm
Waist Size 60 cm
Hip Size 90 cm
When measuring, be sure to stand straight with arms to the side. Make sure the tape is
snug against the body, but not too tight such that it compresses the body (making the
measurement inaccurate).
Bust size—the circumference measured around the chest over the fullest part of the
breasts, while wearing a properly fitted bra.
Waist size—the smallest circumference measured around the natural waist, just above
the belly button.
High hip size—the circumference of the upper swell of the hip over the pelvic region. It
is around 7 inches (18 cm) below the natural waist.
Hip size—the largest circumference measured around the hips over the largest part of
the buttocks.
A study of more than 6,000 women conducted at North Carolina State University in
2005 revealed that 46% of women were banana-shaped; just over 20% were pear-
shaped; just under 14% were apple-shaped; and only 8% were hourglass-shaped.
Waist-hip ratio
Waist-hip ratio (WHR) is defined as the ratio of waist circumference to hip
circumference. The value is calculated by dividing waist measurement by hip
measurement. A person with a 34" waist and 40" hip would therefore have a waist-hip
ratio of 34/40, or 0.85. Waist-hip ratio is sometimes used as an indicator of certain
health conditions. Research has shown that people with more weight around their waist,
or who have "apple-shaped" bodies, are at higher risk than those with more weight
around their hips, or who have "pear-shaped" bodies. According to the National Institute
of Diabetes, Digestive and Kidney Diseases (NIDDK), women with WHRs above 0.8
and men with WHRs above 1.0 have higher health risks as a result of their fat
distribution.
WHR is also used as a measurement of obesity. The World Health Organization (WHO)
defines males with a WHR above 0.90 and females with a WHR above 0.85 as obese.
This corresponds to a body mass index (BMI) above 30. Obesity can be an indicator of
a number of serious health conditions such as hypertension, coronary heart disease,
diabetes, some cancers, and more. WHR has been found to be more effective than both
waist circumference and BMI for predicting mortality in people above the age of 75;
WHR has also been found to be a better predictor of cardiovascular disease than both
these measures. According to a study by Yusuf S, et al.2, were obesity to be re-defined
based on WHR rather than BMI, the proportion of people who would be categorized as
being at risk of heart attack would increase three times.
Abdominal fat (which corresponds to people with "apple-shaped" bodies) has been
found to result in higher health risks than other peripheral fat. A higher WHR indicates
more abdominal fat, and the higher the ratio, the higher the risk of potential health
complications. Refer to the Body Fat Calculator for more information regarding different
types of fat and the risks associated with being overweight or obese.
WHR is also correlated with fertility, with different values being optimal for males and
females. Females with WHRs above 0.80 have been found to have significantly lower
pregnancy rates than those with WHRs between 0.70 and 0.79. Studies have also
shown that men with WHRs around 0.9 are more fertile, tend to be healthier, and also
have a lower chance of both prostate and testicular cancer.
Aside from the associated health risks, WHR has also been studied in relation to
cognitive ability, as a measure of female attractiveness, and even in relation to food
composition in a diet.
1. Lee, J.Y., Istook,C.L., Nam, Y. J., and Park, S. M.,, "Comparison of body shape between USA
and Korean women", International Journal of Clothing Science and Technology, Vol.19, No.5,
2007, pp.374-391.
2. Yusuf S, Hawken S, Ounpuu S, Bautista L, Franzosi MG, Commerford P, Lang CC, Rumboldt Z,
Onen CL, Lisheng L, Tanomsup S, Wangai P, Razak F, Sharma AM, Anand SS (November
2005). "Obesity and the risk of myocardial infarction in 27,000 participants from 52 countries: a
case-control study". Lancet. 366 (9497): 1640-9.
Overweight Calculator
This calculator can be used to calculate your overweight status.
US Units
Metric Units
Other Units
Age 25
Height 180
cm
Weight 65
kg
Result