Vantage Wellness

Body Mass Index Calculator

Your Height:	feet inches
Your Weight:

Target Heart Rate Calculator

Karvonen Heart Rate Calculator
The Karvonen Method of calculating exercise heart rate is considered “the gold standard” of determining Target Heart Rate Zones. The Karvonen formula uses an individual’s fitness level to calculate accurate training zones. To use this formula you will need to enter your age and *true resting heart* for the most accurate Target Heart Rate results.
Finding your resting heart rate:
Resting Heart Rate is the number of times your heart beats in a single minute while at rest. The best time to check your resting heart rate is just before you get up in the morning after a good night’s sleep. Use a clock or watch with a second hand or second display and take your pulse for 60 seconds. For the most accurate resting heart rate use the average of two to three mornings’ results.

Your Age:
Your Resting Heart Rate (beats/min):

Weight Loss Target Date Calculator

Your Weight:
Goal Weight:

Basal Metabolic Rate Calculator

Basal Metabolic Rate Calculator
The Basal Metabolic Rate measures the number of calories your body would burn if you sat still all day and did not eat anything.

Your Gender:	MaleFemale
Your Age:
Your Weight:	lbs.
Your Height:	feet inches

Body Adiposity Index Calculator

Body Adiposity Index Calculator
Body Adiposity Index (BAI) is a new test proposed as an alternative to calculating your BMI. It is a ratio of hip circumference to height. The BAI can be used to find your percentage of body fat. Use the illustration below for correctly measuring your hip circumference.


Your Gender:	MaleFemale
Your Age:
Your Height:	feet inches
Your Hips (in inches):

Waist-to-Hip Ratio Calculator

Waist-to-Hip Ratio Calculator
Waist–hip ratio or waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to that of the hips. The WHR has been used as an indicator or measure of the health of a person, and the risk of developing serious health conditions.


Your Waist (in inches):
Your Hips (in inches):

The Borg Scale of Perceived Exertion

Intensity	Borg Rating	Heart Rate (Est.)	Examples (most adults < 65 yrs)
None	6	60	Reading a book, watching TV
Very, very light	7 to 8	70 - 80	Tying shoes
Very light	9 to 10	90 - 100	Folding clothes, etc.
Fairly light	11 to 12	110 - 120	Casual walking
Somewhat hard	13 to 14	130 - 140	Brisk walking
Hard	15 to 16	150 - 160	Bicycling, Swimming, etc.
Very hard	17 to 18	170 - 180	Highest sustainable activity level
Very, very hard	19 to 20	190 - 200	Non-sustainable burst of energy

Source: Borg G.A. Psychophysical bases of perceived exertion. Medicine and Science in Sports and Exercise. 1982; 14:377-381.

Rockport One-Mile Walking Test – VO₂ Max Calculator

Walk 1 mile as fast as possible, preferably on a track or level surface. During the final minute of your walk, count your heart rate for calculating VO₂ max. VO₂ max or maximal oxygen consumption is one factor that can determine a persons capacity to perform sustained exercise. VO₂ max is linked to aerobic endurance and is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness.

Taking Your Heart Rate: You can take your pulse at the neck or wrist. We recommend the wrist. Place the tips of your index finger and middle finger over the artery of the writst in line with the thumb. Take a full 60 second count of heart beats.

Your Gender:		MaleFemale
Your Age:
Your Weight:		lbs.
Your Time:		min(s) sec(s)
Your Heart Rate (beats/min):

Push-Up Test Comparison Chart (Men)

Fitness Level	Age: 20-29	Age: 30-39	Age: 40-49	Age: 50-59	Age: 60+
Excellent	54 or more	44 or more	39 or more	34 or more	29 or more
Good	45 - 54	35 - 44	30 - 39	25 - 34	20 - 29
Average	35 - 44	24 - 34	20 - 29	15 - 24	10 - 19
Poor	20 - 34	15 - 24	12 - 19	8 - 14	5 - 9
Very Poor	20 or fewer	15 or fewer	12 or fewer	8 or fewer	5 or fewer

Data in the chart is based on information presented by the American College of Sports Medicine.

Push-Up Test Comparison Chart (Women)

Fitness Level	Age: 20-29	Age: 30-39	Age: 40-49	Age: 50-59	Age: 60+
Excellent	48 or more	39 or more	34 or more	29 or more	19 or more
Good	34 - 48	25 - 39	20 - 34	15 - 29	5 - 19
Average	17 - 33	12 - 24	8 - 19	6 - 14	3 - 4
Poor	6 - 16	4 - 11	3 - 7	2 - 5	1 - 2
Very Poor	6 or fewer	4 or fewer	3 or fewer	2 or fewer	1 or fewer

Data in the chart is based on information presented by the American College of Sports Medicine.

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