Bmi Calculator
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BMI (Body mass Index) is a popular calculation used widely to categorize if a person is obese, overweight, underweight, or in a normal weight range based on their current body weight and height. While this can be helpful in a clinical setting to determine if other testing or follow up should be done, it is limited in its use by other factors such as body type and general composition. This makes the BMI scale not so useful for those of us in the bodybuilding world. BMI calculations take into account body weight, not body fat, making it far less accurate for someone with a large amount of muscle mass.
| BMI | Weight Status |
|---|---|
| Below 18.5 | Underweight |
| 18.5 – 24.9 | Normal or Healthy Weight |
| 25.0 – 29.9 | Overweight |
| 30.0 + | Obese |
BMI = weight (lb) / [height (in)]2 x 703
BMR Calculator
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Your BMR (Basal Metabolic Rate) refers to the necessary amount of calories your body needs to, essentially, sustain life. Every function of the body uses calories, even while lying in bed with an empty stomach. Generally, the average person uses approximately 70% of their calories for body function, 20% for physical activity, 10% to digest food. This need varies based on factors such as age, diet, supplementation, activity level, genetics, even the weather. Another factor to keep in mind is muscle mass. Greater muscle mass increases resting energy consumption. People actively engaging in anaerobic exercise, such as weight lifting, to increase muscle mass have a higher caloric intake need just to sustain bodily function, increasing BMR. Using BMR in conjunction with the Harris Benedict formula can be wildly helpful in creating calorie intake goals while training, bodybuilding and prepping for competition (See Caloric Need Calculator).
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
Body Fat Calculator
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Your body is composed of organs, muscles, bones, water and fat, all contributing to your total body weight. Your body fat in comparison to your muscle mass is what determines your fitness. Calculating your Body Fat allows you to then use your Lean Body Mass (LBM) amount to more accurately establish caloric need. Bodybuilders and most elite athletes have a great muscle mass and tend to be much leaner overall. This means they have a higher daily caloric intake need, but it also makes most standard weight assessments inaccurate. Determining LBM/Body Fat percentages is essential, especially during intense training periods, for these highly toned individuals. The formula for calculating LBM and Body Fat differs from a man to a woman because of the higher essential fat needs of a woman for reproduction and the varied composition of the female form.
Formula for Women
Factor 1 |
(Total body weight x 0.732) + 8.987 |
Factor 2 |
Wrist measurement / 3.140 |
Factor 3 |
Waist measurement x 0.157 |
Factor 4 |
Hip measurement x 0.249 |
Factor 5 |
Forearm measurement x 0.434 |
Lean Body Mass |
Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5 |
Body Fat Weight |
Total bodyweight - Lean Body Mass |
Body Fat Percentage |
(Body Fat Weight x 100) / total bodyweight |
Formula for Men
Factor 1 |
(Total body weight x 1.082) + 94.42 |
Factor 2 |
Waist measurement x 4.15 |
Lean Body Mass |
Factor 1 - Factor 2 |
Body Fat Weight |
Total bodyweight - Lean Body Mass |
Body Fat Percentage |
(Body Fat Weight x 100) / total bodyweight |
Caloric Need Calculator
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Harris Benedict
Using your BMR (Basal Metabolic Rate), the Harris Benedict formula factors in your activity level to help identify your calorie intake needs. This amount is referred to as your TDEE (total daily energy expenditure). You can then take that base calorie amount and decrease it to create a caloric deficit for weight loss or increase it for weight gain. The problem with this formula is that, like the BMR and BMI calculations, it does not take lean body mass into consideration. Leaner bodies and those with increased muscle mass need more calories just to sustain, especially in peak performance and training periods. Because of this, we defer to the Katch-McArdle formula, which incorporates your lean body mass into the equation.Little to No Exercise = BMR x 1.2
Light Exercise (1-3 Days/Week) = BMR x 1.375
Moderate Exercise (3-5 Days/Week) = BMR x 1.55
Hard Exercise (6-7 Days/Week) = BMR x 1.725
Very Hard Exercise (Double Training Days) = BMR x 1.9
Katch-McArdle
The Katch-McArdle equation uses LBM (lean body mass) to help determine caloric need. This is much more effective for athletes and competitors who have a greater amount of muscle mass and are leaner and, in turn, need a significantly higher amount of calories on a daily basis. You can get your LBM result by using our Body Fat Calculator.Adjusted BMR = 370 + (21.6 x LBM)
Waist to Hip Ratio Calculator
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Your Waist to Hip Ratio (WHR) calculation is used by health professionals, and recognized by the World Health Organization, as a gauge for risk factors for a variety of obesity-based diseases and disorders. A disproportionate waist to hip ratio is an indicator for greater risk of developing heart disease, type 2 diabetes, and even some cancers. It is often used to establish body type categories like apple, pear or avocado shaped based on the resulting number and gender.Both of these measurements are taken at the widest area of the respective body part.
Formula
Waist / Hips (in inches)WHR Ranges
| Female | Male | |
|---|---|---|
| Low Risk | 0.80 or lower | 0.95 or lower |
| Moderate Risk | 0.81–0.85 | 0.96–1.0 |
| High Risk | 0.86 or higher | 1.0 or higher |
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