# FITNESS CALCULATORS

### Basal Metabolic Rate (BMR) Calculator

The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive. It is the equivalent of figuring out how much gas an idle car consumes while parked. In such a state, energy will be used only to maintain vital organs This calculator is based on the Harris–Benedict equations.

### Daily Caloric Requirement Calculator

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day based on how active an individual’s lifestyle might be. The following will calculate the individual’s recommended daily calorie intake to maintain current weight using the BMR calculated above Weight loss or weight gain will require modifications of this number through meal plan phases.

### Body Fat Percentage Calculator

Body fat percentage is the percentage of your weight that is made up of fat. It consists of both storage body fat and essential body fat. There are several ways to calculate your body fat percentage, including bioelectrical impedance analysis, skin-fold methods and other anthropometric methods, or methods involving the circumference of various body parts. Here’s a method to calculate your body fat using your BMI.  Note that this calculator does not produce an accurate measure of body fat for lean and muscular individuals. It’s best suited for average body types.

Male:

• 20-40 yrs old: Underfat: under 8 percent, Healthy: 8-19 percent, Overweight: 19-25 percent, Obese: over 25 percent
• 41-60 yrs old: Underfat: under 11 percent, Healthy: 11-22 percent, Overweight: 22-27 percent, Obese: over 27 percent
• 61-79 yrs old: Underfat: under 13 percent, Healthy: 13-25 percent, Overweight: 25-30 percent, Obese: over 30 percent

Female:

• 20-40 yrs old: Underfat: under 21 percent, Healthy: 21-33 percent, Overweight: 33-39 percent, Obese: Over 39 percent
• 41-60 yrs old: Underfat: under 23 percent, Healthy: 23-35 percent, Overweight : 35-40 percent Obese: over 40 percent
• 61-79 yrs old: Underfat: under 24 percent, Healthy: 24-36 percent, Overweight: 36-42 percent, Obese: over 42 percent

### Lean Body Mass Calculator

Your lean body mass is the difference between your weight and your body fat. You can easily calculate that here.

### Daily Macro-Nutrient Calculator

Based on the information above, you can easily find out your average daily macro-nutrient requirements. Note that if you are looking to lose weight, then you would have to choose a lower caloric requirement than what you obtained from the Daily Caloric Requirement Calculator above. A good place to start is about 200 calories and gradually decrease that. If you are looking to gain weight, then you would have to choose a higher caloric requirement than what you obtained from the Daily Caloric Requirement Calculator above. That will depend on many factors. A good place to start is about 200 calories and gradually increase that.

### Daily Keto Diet Macro-Nutrient Calculator

Based on the information above, you can easily find out your average daily macro-nutrient requirements for a Ketogenic Diet.