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Calculators

Body Mass Index (BMI) Calculator

Heart Rate Calculator

Weight Loss Target Date Calculator

The Borg Scale of Perceived Exertion

Basal Metabolic Rate (BMR) Calculator

Body Adipose Index (BAI) Calculator

Waist-to-Hip Ratio Calculator

Rockport One-Mile Walking Test – VO2 Max Calculator

Push-Up Test Comparison Chart

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:
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.
How to Measure Hip Circumference
 
Your Gender:
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.
How to Measure Waist-to-Hip Ratio
 
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. How to Measure Pulse
 
Your Gender:
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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