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How many calories do you burn per day just sitting? How many if you exercise for one hour? Balancing your caloric intake and use is one key to maintaining a lean fit body. This calculator will give you a rough idea of an average individual's daily caloric requirements.

Click here to use the daily caloric requirement calculator.

How many calories can you burn during normal activities? This chart shows ACTIVITY CALORIES per hour (approximate for 150 lb. person)
Automobile driving 140
Bicycling (slow, 6 m.p.h.) 300
Bicycling (medium, 8 m.p.h.) 400
Bicycling (fast) 600
Bowling 250
Calisthenics 350
Golf (no cart) 360
Housework (moderate) 200
Ice/Roller Skating 420
Jogging (5 m.p.h.)* 430
Rowing (slow) 400
Running (6 m.p.h.)* 515
Skiing (downhill) 450
Skiing (cross country) 1200
Squash 550
Swimming (medium) 400
Tennis (singles) 450
Tennis (doubles) 350
Walking (slow, 2 m.p.h.)* 170
Walking (medium, 3 m.p.h.)* 260
Walking (fast, 5 m.p.h.)* 430
Weight Lifting 480

* Calories per mile on foot (walking, jogging, running) = 2 times body weight divided by 3.5

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This calculator will calculate your BMR (Basal Metabolic Rate) and your AMR (Active Metabolic Rate). Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work makes up about 60-70% of the calories we use ("burn" or expend) and includes the beating of our heart, respiration, and the maintenance of body temperature. Your BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits.

Because of the increased activity of cells undergoing division, the younger the person, the higher (faster) the metabolism. And the taller and heavier a person is, the faster their metabolism. Because of the greater percentage of lean muscle tissue in the male body, men generally have a 10-15% faster BMR than women. And when you go on restrictive, traditional diets, your BMR can drop by as much as 20%. People living in tropical or very cold environments generally have BMR's 5-20% higher than those living in more temperate climates. In general, depending on the intensity and duration, consistent exercise can also increase your BMR.

Click here to use a BMR and calorie_intake calculator.

Introduction

Training zones are based on a percentage window (60% to 70%) of your maximum heart rate. Within each training zone subtle physiological effects take place to enhance your fitness.

The Energy Efficient or Recovery Zone - 60% to 70%

Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70 %. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.

The Aerobic Zone - 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

The Red Line Zone 90% to 100%

Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Resting Heart Rate

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quite, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, do not sit up, and determine your pulse rate (beats/min). This is your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. This will be your RHR.

As you get fitter your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).

To find an average recommended heart rate for your age group, you can use the FitWise Fitness Calculator at the top of this page.

Introduction

The most accurate assessment of your ideal weight takes into account the composition of your body - how much of your weight is lean body mass (muscle and bone) and how much is body fat. For optimum health, body fat should be no more than 20% of total body weight for men and 30% for women.

The following table is a guide to a healthy weight range for each height and sex group. The table does not not take into consideration your age or your frame size. A person with a petite physique ought to aim for an ideal weight at the lower end of the range, where as a person of the same height but with a larger frame could quite satisfactorily weigh in at the top of the range.

Ideal Weight Table

Use the Health an Fitness Calculator at the top of this page to calculate your ideal weight.

Body Mass Index

An alternative way of gauging your weight is to calculate your Body Mass Index (BMI). To determine your BMI divide your weight in kilograms by your height in metres squared. The normal acceptable range of this measurement is 20.1 to 25.0 for men and 18.7 to 23.8 for women. The only exceptions are athletes and body builders, whose extra muscle may tip their BMI over the normal range.

Use the Health an Fitness Calculator at the top of this page to calculate your Body Mass Index.

• equipment required: scales and stadiometer as for weight and height.
• target population: BMI is often used to determine the level of health risk associated with obesity.
• advantages: simple calculation from standard measurements
• disadvantages: BMI can be inaccurate, for example with large and muscular though lean athletes scoring high BMI levels which incorrectly rates them as obese.
• other comments: Other measures of body composition would be preferable if available.

To use the online ideal weight and lean body mass calculator, go to the top of this page.

Body composition refers primarily to the distribution of muscle and fat in the body, and its measurement plays an important role in both sports and health. Excess body fat may lead to obesity and increases the risk of getting many diseases. In sports, excess fat hinders performance as it does not contribute to muscular force production, and it is additional weight that requires energy to move about.

Body composition is often represented as a two compartment system; lean body weight and fat weight. The fat weight is then expressed as a percentage of total body weight, where percent body fat = (fat weight / total body weight) x 100. The table below gives general guidelines for body fat percentage levels. 
 

Many training or exercise programs are geared solely to modify body size and composition in some way. The tests described below provide a way of measuring current levels and determining changes over time.

Body Fat Caliper calculator and charts:

Introduction

Measuring body fat percentage is an easy method of estimating correct body weight and composition. Beneath the skin is a layer of subcutaneous fat, and the percentage of total body fat can be measured by taking the 'skinfold' at selected points on the body with a pair of callipers.

Method

The method is as follows:

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