This fitness calculators uses formulas that are peer reviewed, published (citations included), and developed by real-world results based on extensive testing, research, and practical trials. The test you are about to explore will help you to realize your current physical standing related to your overall cardiovascular fitness. Exercise participation, exercise intensity, geographic location, ethnicity, gender, years of age, calculated maximum heart rate, waist measurement, resting heart rate, and other body metrics are factored to estimate your VO2 Max , or your cardiovascular fitness.
Your email address, name or contact information is not required to use the calculators.
Ideal Body Weight Calculator
Your ideal body weight (IBW) is an expression used to estimate general guidelines for establishing body weight goals.
Please keep in mind that many different formulas exist. Of countless formulas used and expressed by chart and calculator form we’ve chosen a formula developed by Dr. G.J. Hamwi. The formula is based on a standard position that men and women of equal height, starting at 5 feet, a man should weigh exactly 6 pounds more than a woman per inch above 5 feet. To factor your physical body frame size into the formula use the calculator to establish a baseline then simply measure your wrist. The standard for medium frame is 7″, the formula is based on a medium frame. If the measurement is less than 7″ the standard is smallframe, simply subtract 10% from the result. If the measurement is greater than 7″ the standard is large frame, simply add 10% to the result.Remember, this calculator serves to establish a guideline accepted as established by Dr. G.J. Hamwi. While this and many other formulas are currently used to establish body weight standards — your doctor should be consulted before you decide to change your weight or define your personal ideal body weight.
Body Mass Index Calculator
This Body Mass Index (BMI) calculator is a tool used to estimate your potential health risks by classes and scores, between 18.5 and 30 or above, based on relative body weight and height.
Your Body Mass Index is a measure of relative body fat based on your height and weight. Body Mass Index or BMI is a valuation of health based on likely measure of body fat compared to normal ranges among the general population. BMI is calculated by simply dividing weight by height. The resulting number indicates a standard of health based on a scale from 18.5, meaning underweight, to the limit of normal range at 24.9. A person is considered overweight between 25 and 29.9, or obese at 30 and above. It is essential to remember that BMI is one tool used to assess health and body fat. Body Mass Index calculations for athletes, older people, and children will vary greatly. BMI values for adults between 25 above 30 is, however, a strong indicator of risk for heath problems. You should consult your doctor for precise indication of health risks. Your doctor may require additional tests including blood tests, assessment of diet, exercise habits and lifestyle, health and family health history, and other standard metrics used to indicate health risks.
Body Fat % Calculator
Use this body fat percentage calculator to estimate your body fat percent based on your weight and circumference measurements for men and women; note reference values below.
Your Body Fat Percentage is the calculated by measuring fat mass as a percentage opposed to the rest of your body weight including all content in your body that is not fat. Body fat is calculated in many ways. Body fat is calculated as a percentage to determine a standard value for body composition. According to the published American Council on Exercise (ACE) Ideal Body Fat Percentage Chart values for men range between essential fat value of 2-5%, athlete fat value of 6-13%, fitness fat value of 14-17%, average fat value of 18-24%, and obese fat value of 25%and above. Standards for women are slightly higher beginning with essential fat value of 10-13%, athlete fat value of 14-20%, fitness fat value of 21-24%, average fat value of 25-31%, and obese fat value of 32% and above. Formulas, including the formula used to build this calculator, and physical tests like hydrostatic weighing, skin-fold caliper measurement, and bioelectrical impedance calculations are widely used to estimate body fat percentage. It is important to consider that body fat percentage alone isn’t a complete indicator of health or health risks. As many different techniques are used to calculated body fat percentage it is clear that none of them are exactly correct for all people. Use this calculator as a tool to estimate body fat and speak with your doctor if you have concerns about your body fat percentage — it is a great tool used to open dialog about possible concerns and current health status.
Daily Calories Calculator
Use this calorie calculator to estimate the number of calories and key vitamins and minerals you need, based on your weight, gender, age, and activity level, daily to maintain ideal body weight.
Use this macronutrient calculator to find out how many grams of protein, carbohydrates, and fats, based on the provided percentages below, you need to meet your macronutrient goals.
Heart Rate Zone Calculator
Use this calculator to estimate your target heart rate zone; this is the range of your exercising heart rate goal based on your age, resting heart rate, and percentage of maximum heart rate.
The calculator above estimates target heart rate during exercise based on age, resting heart rate, and percentage of intensity between 55% and 85% of your maximum heart rate. To use this calculator you will need to measure your resting heart rate. The best time to get a an accurate measure of your resting heart rate is when you are seated and calm or just waking in the morning. The easiest way to determine your resting heart rate is to take your pulse by placing your two first fingers of your right hand onto the left side of of your neck on top of the main artery called the carotid artery. The carotid artery is located below the angle in your jaw bone, on your neck, just to the outside of your trachea also known as your windpipe. To estimate your heartbeats-per-minute, or pulse, simply count the pulses you feel with your first two fingers for 60 seconds. This number of pulses (your pulse) is your resting heart rate. Use your age, resting heart rate, and prescribed percentage of exercise intensity, with the calculator provided to estimate your target heart rate or heart rate zone during exercise.
To clear this up further we need to discuss what training heart rate is advisable for people exercising for different reasons. Additionally, it is important to consider your current health status, any medications you are taking, and the prescribed percentage of your maximum heart rate your doctor or personal trainer advised. Always check with your doctor before beginning a new exercise program. Personal trainers assess current client health in many ways. Initially, a PAR-Q form is completed and assessed. Your personal trainer may test your blood pressure, height, weight, circumference measurements, BMI, and review other information supplied by you from your doctor. If you are cleared for exercise, it is safe to follow the following guidelines.
50-60% – beginner or heart health mild zone
60-70% – aerobic fat burning zone
70-80% – aerobic endurance zone
80-90% – anaerobic high intensity training for performance
Calories Burned Calculator
This calculator is useful to calculate calories burned during physical exercise or sports activities calculated by type and intensity of activity, your body weight, and duration of time in minutes.
VO2 Max Calculator
VO2 Max is the maximum volume of oxygen that can be utilized in 1 minute during maximal or exhaustive exercise. It is measured as mls of oxygen used in 1 minute per kg of body weight.
Rockport Fitness Walking VO2 Max Test
- Choose a calm day outdoors or conduct this test using a treadmill
- Record your weight
- Conduct a moderate warm-up for 10 minutes
- Walk one mile (1609 meters) as fast as safely possible
- Record the time to complete the one mile walk
- Immediately on finishing the walk record your heart rate (beats per minute)
- Determine your VO2 max using data from your Rockport Fitness Walking Test and calculate below
For an estimate of your VO2 max enter your gender, age, weight, heart rate at the end of the test, the time to complete the walk and then select the Calculate button. Compare your result to the appropriate table, titled for men or women and organized by age group, below.
Very Poor 33.0 or less | Poor 33.0 – 36.4 | Fair 36.5 – 42.4 | Good 42.5 – 46.4 | Excellent 46.5 – 52.4 | Superior 52.4+
Very Poor 23.6 or less | Poor 23.6 – 28.9 | Fair 29.0 – 32.9 | Good 33.0 – 36.9 | Excellent 37.0 – 41.0 | Superior 41.0+
Men Ages 30-39
Very Poor 31.5 or less | Poor 31.5 – 35.4 | Fair 35.5 – 40.9 | Good 41.0 – 44.9 | Excellent 45.0 – 49.4 | Superior 49.4+
Women Ages 30-39
Very Poor 22.8 or less | Poor 22.8 – 26.9 | Fair 27.0 – 31.4 | Good 31.5 – 35.6 | Excellent 35.7 – 40.0 | Superior 40.0+
Men Ages 40-49
Very Poor 30.2 or less | Poor 30.2 – 33.5 | Fair 33.6 – 38.9 | Good 39.0 – 43.7 | Excellent 43.8 – 48.0 | Superior 48.0+
Women Ages 40-49
Very Poor 21.0 or less | Poor 21.0 – 24.4 | Fair 24.5 – 28.9 | Good 29.0 – 32.8 | Excellent 32.9 – 36.9 | Superior 36.9+
Men Ages 50-59
Very Poor 26.1 or less | Poor 26.1 – 30.9 | Fair 31.0 – 35.7 | Good 35.8 – 40.9 | Excellent 41.0 – 45.3 | Superior 45.3+
Women Ages 50-59
Very Poor 20.2 or less | Poor 26.1 – 30.9 | Fair 22.8 – 26.9 | Good 27.0 – 31.4 | Excellent 31.5 – 35.7 | Superior 35.7+
MenAges 60 & Up
Very Poor 20.5 or less | Poor 20.5 – 26.0 | Fair 26.1 – 32.2 | Good 32.3 – 36.4 | Excellent 36.5 – 44.2 | Superior 44.2+
Women Ages 60 & Up
Very Poor 17.5 or less | Poor 17.5 – 20.1 | Fair 20.2 – 24.4 | Good 24.5 – 30.2 | Excellent 30.3 – 31.4 | Superior 31.4+
Adjusted FFMI Calculator
This Fat Free Mass Index (FFMI) calculator estimates fat-free body mass by including your body fat percentage to deduce your lean body mass expressing a value implying overall muscularity.
Adjusted FFMI values under 19 indicates low muscle mass, scores 19-20 express normal muscle mass, scores 21-24 suggest above average muscle mass, and values above 25 imply unnatural chemically enhanced muscularity by use of anabolic steroids. Unlike the BMI calculator that estimates body mass index by height and weight measurements, the Fat Free Mass Index (FFMI) calculator above calculates your fat-free body mass value by including your body fat percentage to deduce lean body mass over gross body mass. Athletes, bodybuilders, fitness and sport enthusiasts require more accurate metrics and tools to estimate fat-free mass index because these populations of people typically hold lower body fat and higher muscle mass percentages.
 Kouri EM, Pope HG Jr, Katz DL, Oliva P. Clinical Journal of Sports Medicine. Fat-free mass index in users and nonusers of anabolic-androgenic steroids. 1995 Oct;5(4):223-8. [PubMed]
Maximum Heart Rate Calculator
This Heart Rate Max calculator computes your heart rate max. It includes BMI, maximum heart rate range for intense interval training, and a note for people on beta-blocker meds.
The heart rate max calculator to your left computes your maximum heart rate. This value is used in many formulas to estimate minimum and maximum values for exercise heart rate determined by updated science-based health and fitness guidelines. This max heart rate calculator utilizes a formula developed by researchers expressed as 211 – .64*age. The training interval numbers represented after calculation establish 85 – 95% of your calculated maximum heart rate. These training intensities are established for apparently heathy people cleared for sub-maximal and maximum exercise training intensities.
Remember, this, and any, calculator should be used to estimate values used to determine exercise intensity that is technically sound based on current applied metrics and standards as established by leading sports medicine, exercise physiology, and exercise research organizations — however, your needs or current health status may require special attention or require computations of different values. The best way to determine your exact maximum heart rate is to schedule an appointment with your doctor to determine your exact health needs and requirements for exercise consideration, and, perhaps, a stress test if deemed necessary by your doctor.
Medications, including beta-blockers, will influence your maximum heart rate. Specifically, beta blockers or beta-adrenergic blocking agents, reduce your blood pressure. These medications block the effects of epinephrine or adrenaline. When your doctor prescribes a beta blocker medication, he or she is attempting to manage a medical condition. When you take beta-adrenergic blocking medications, the medication reduces your blood pressure by making the heart beat at a slower rate, with less force, as a result you should recognize that your maximum heart rate value will be lower than calculated on this, or any, heart rate max calculator. Again, always speak with your doctor before beginning a new exercise program.
Fitness Age calculator
Fitness Age calculator factors your age, gender, ethnicity, height & weight (BMI), resting heart rate, physical activity level, and estimated VO2 Max to determine your compared fitness age.
Source of the calculators and texts: https://tribelocus.com