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22 Mar

Calculate your caloric and macros needs

Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories and macros. The following calculator is to be used to figure this out .

Calculate
Metric Imperial
Target Daily Caloric Intake
?
These calculations are based on averages.
22 Mar

Calculate the Calories Burned By Heart Rate

Burning more calories become easier with a better knowledge of the connection between the heart rate and the metabolism process.

Calculate
Metric Imperial
Calories Burned
?
These calculations are based on averages.

The Fat Burning Zone

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
22 Mar

Determine your body fat percentage

Use a tape measure to determine your waist, hip and neck circumference. Then input your gender and measurements below to receive a body fat index based on average values. The body fat index is not an indicator of fitness level since the calculation is made with no regard to height or weight.

Calculate
Metric Imperial
Your Body Fat is
?
These calculations are based on averages.

Body Fat Percentage Categories

Classification Woman (% Fat) Men (% Fat)
Essential Fat 10-12 % 2-4 %
Athletes 14-20 % 6-13 %
Fitness 21-24 % 14-17 %
Acceptable 25-31 % 18-25 %
Obese 32 % 25 %
22 Mar

Calculate Your One-Rep Max (1RM)

Use the calculator below for any lift to estimate your one-rep max based on the amount of weight you can lift on a given move, and the number of clean reps you can achieve before muscle failure.

Calculate
Metric Imperial
Your One-Rep Max is
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These calculations are based on averages

Why do you need to calculate your 1RM?

Strength coaches set up programs with percentages based on your 1RM because they don’t know your actual strength level, but they know what percentages they want you to be using relative to your single-rep max. The calculator gives you all the relevant loads, which are done simply by multiplying the percentage by your 1RM.

22 Mar

BMI Calculator

Knowing BMI can help adult men and women understand their overall health. Use the BMI calculator below to determine your body mass index by inputting your height and weight.

Calculate
Metric Imperial
Your Body Mass Index is
?
These calculations are based on averages.

Understanding your Body Mass Index

Now that you know your body mass index you are one step closer to mastering your overall health. Find out how to understand your BMI

If your BMI is below 18.5: Your BMI is considered underweight. Keep in mind that an underweight BMI calculation may pose certain health risks. Please consult your healthcare provider for more information about BMI calculations. If your BMI is between 18.5 – 24.9: Your BMI is considered normal. This healthy weight helps reduce your risk of serious health conditions and means you’re close to your fitness goals. If your BMI is above 30: Your BMI is considered overweight. Being overweight may increase your risk of cardiovascular disease. Consider making lifestyle changes through healthy eating and fitness to improve your health. Our Couch to 5K training plan is a great place to start.