Health Fitness Calculators

Answers, suggestions and estimates based on you, and your specifications. It's health fitness tailored for you, and you alone.

Body Mass Index

Check your body for signs of obesity and increased health risk factors.

The Body Mass Index (BMI) has been used to assess the body composition of people or more specifically, determine obesity. Usually a bodyfat test via skinfolds is a better indicator of body composition. However the size of the skinfold can be problematic, and there is no standardized formula for assessing individuals.

The BMI is actually an assessment of your body weight and how it compares to your height. It is a fairly accurate assessment of total body composition and how you compare to others in terms of your health. This is extremely important since excessive bodyweight, or more specifically bodyfat, is a major risk factor in your health.

Conditions such as high blood lipids, diabetes and coronary heart disease, stroke, osteoarthritis, sleep apnea and some types of cancers, are just a few that are highly elevated due to obesity. Thus you can use the BMI to predict health outcomes in the general population.

Click below to calculate YOUR Body Mass Index.



Waist to Hip Ratio

It is very clear that excess body fat on your body is detrimental to your health, to say the least. Of further importance is the distribution of this bodyfat on your body. In other words, where the fat is stored on your body has major health implications and may lead to health complications.

Research has shown that individuals with more fat on the trunk of the body, especially abdominal fat, have an increased risk of hypertension (high blood pressure), Type 2 Diabetes, increased blood fats (hyperlipidemia), coronary artery disease (CAD) and premature death. This is when compared to equally obese individuals but with more of their fat carried on the extremities.

Click below to calculate YOUR Waist to Hip Ratio.



Van Itallie TB: Topography of body fat: Relationship to risk of cardiovascular and other diseases. Anthropometric Standardization Reference Manual, Human Kinetics Books, 1988


Percentage Muscle Fiber Type

Determining Muscle Fiber Type for Optimum Training.

Genetics play an extremely important role in health, fitness and sport. Choose your parents wisely is a clichéd phrase in sport science but it's implications are immense. Due to genetics as well as other factors such as inactivity some people have different proportions of muscle fiber types. Finding out your fiber type will allow you to train more specific to your body and genetics. It can also determine your optimum repetition range and thus take advantage of your greatest potential for increasing health fitness. It can also be applied to determine the sport you're body is most likely built for - endurance or power. (That is, if you haven't figured that out already.)

Click below to calculate YOUR Waist to Hip Ratio.

Calculate muscle fiber type and muscle composition

Reference: Pipes, T.V. Strength training and fiber types. Scholastic Coach 63(8):67-71. 1994.

Cardiovascular / Aerobic Exercise

Target Heart Rate

The intensity and duration (volume) of exercise are closely related factors and determine caloric expenditure during the session. Optimal results may be achieved from high intensity and short duration exercise sessions, as well as low intensity, long duration sessions. Exercise intensity in aerobic or cardiovascular exercise is best measured in how your heart rate responds to the demands of exercise. The American College of Sports Medicine (ACSM) recommends that the intensity of aerobic exercise be between 60 to 90% of your maximum heart rate.

Click below to calculate YOUR Target Heart Rate.


Reference: ACSM. The recommended quality and quantity of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults. (Position Stand of the American College of Sports Medicine). Med Sci Sports Exerc 22:265-274, 1990


Daily Caloric Intake

If you want to lose fat and or gain muscle you need to control your daily caloric intake. If you want to lose weight you need to create a negative energy balance. That means that you need to either burn more calories or eat less calories or both. By burning calories through exercise increases your metabolism and spares muscle which are extremely important factors in a weight loss that is permanent and healthy.

Conversely to gain muscle, you must create a positive energy balance whereby you eat more calories that what your body needs. (You can also choose to burn less calories although it is not recommended.) So basically the extra calories you provide, or energy will aid the body make muscle.

The calculators below estimate daily caloric intake or how many calories you can eat from food and drinks in a day. Too many can make you fat, especially if you don't exercise, too less and you could lose precious muscle and be on your way to dieting failure.

Golden Rule of Thumb: Calories/Food In Vs Calories/Food Out

How to use the Daily Calorie Intake Calculator

Click below to calculate YOUR Daily Intake of Calories.


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The Health Fitness Diary estimates your calorie consumption, calorie expenditure and metabolic rate to give you calories IN minus calories OUT. This is currently the best method of estimating weight gain or weight loss, or more specifically what you should be striving for: fat loss and muscle gain.

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DISCLAIMER: The information presented is for educational purposes only.
Always seek private professional advice prior to starting any health fitness program.