Fitness Calculators

What is BMI?

BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.

BMI can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 18.5 and 24.9. A score below 18.5 indicates that you may be underweight; a value above 24.9 indicates that you may be overweight.

What is BMR?

BMR (Basal Metabolic Rate) is the amount of energy expended on a daily basis by humans while at rest.

This site uses the Mifflin-St. Jeor equation to estimate your BMR. The Mifflin-St. Jeor formula is seen as a more accurate way to estimate your BMR than the more commonly known Harris Benedict Equation.

Mifflin-St. Jeor Equation

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 )

What is TDEE?

TDEE (Total Daily Energy Expenditure) is a method used alongside the BMR to calculate the amount of calories your body needs to function in a day based on your activity levels. These levels are grouped as follows:

• Sedentary (Little or No Exercise)
• Light Activity (Light Exercise 1-3 Days/Week)
• Moderately Active (Moderate Exercise 3-5 Days/Week)
• High Activity (Hard Exercise 6-7 Days/Week)
• Extreme Activity (Very Hard Exercise 6-7 Days/Week & Highly Physical Job)

What are Macronutrients?

Macronutrients (Macros) are the nutrients that provide your body with energy, they are the substances your body needs to grow and metabolise. There are three macronutrients and while each of these macros provide calories the amount of calories that each one provides varies.

Protein (4 calories per gram)

Carbohydrates (4 calories per gram)

Fat (7 calories per gram)

Why do we need Protein?

• Muscle growth and tissue repair
• Immune function
• Producing essential hormones and enzymes
• A source of energy when carbohydrate is not available
• Preserves lean muscle mass

Why do we need Carbohydrates?

• Used as the bodies main source of fuel
• Needed for the body (central nervous system, the kidneys, the brain, the heart, muscles) to function properly

Why do we need Fats?

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Helps with the absorption of certain vitamins (including vitamins A, D, E, K, and carotenoids)
• Maintains cell membranes
• Helps provide taste, consistency, and stability to foods