# Exercise Calculators

HR BMI CE
Activity Level
 = Your Recommended Maximum Heart Rate = Your Heart Rate Reserve Heart Rate Training 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% Heart Rate Fat Burning Zone = 60-70% Training Heart Rate
 BMI = Body Mass Index BMI value BMI Category
 CE = Caloric Expenditure RMR Daily calorie needs
 To Promote Weight Loss Recommended weight loss of 1/2 to 1 lb. per week Daily calorie needs (500 less then CE)

#### Karnoven Heart Rate Formula (HR)

Formula: THR = ((HRmax - HRrest) × %Intensity) + HRrest

 THR Training (or Target) Heart Rate HRmax Maximum Heart Rate HRrest Resting Heart Rate Males = 220 - AGE Females = 226 - AGE %Intensity The percentage of your HRmax

The Karvonen method calculates your training heart rate zones based on your fitness level.

As your fitness level increases, your resting (minimum) heart rate drops. The heart rate reserve is your maximum heart rate minus your resting heart rate. The resting heart rate is determined by testing -- put your heart rate monitor on just after you wake up and keep it on for about fifteen minutes. Your heart rate at its lowest during this period is your resting heart rate.

#### Body Mass Index (BMI)

BMI is the measurement of choice for many physicians and researchers studying obesity. BMI uses a mathematical formula that takes into account both a person's height and weight. BMI equals a person's weight divided by their height. (BMI= weight/height). The following table further describes the risk level associated with BMI and waist size.

Risk of Associated Disease According to BMI and Waist Size
BMI BMI Category Waist less than or equal to 40 in. (men)
or 35 in.(women)
Waist greater than 40 in. (men)
or 35 in. (women)
18.5 or less Underweight -- N/A
18.5 - 24.9 Normal -- N/A
25.0 - 29.9 Overweight Increased High
30.0 - 34.9 Obese High Very High
35.0 - 39.9 Obese Very High Very High
40 or greater Extremely Obese Extremely High Extremely High

#### Caloric Expenditure using Harris-Benedict Equation

The Harris Benedict Equation uses your Resting Metabolic Rate (RMR) and then applies an activity factor to determine your total daily energy expenditure (or calorie needs). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

Harris- Benedict Formulas:

• Males: RMR = 66 + (13.7 × W in kg*) + (5 × H in cm**) - (6.8 × Age in yrs.)
• Females: RMR = 655 + (9.6 × W in kg) + (1.8 × H in cm) - (4.7 × Age in yrs.)
• *2.2 Pounds = 1 Kilograms
• **1 inch = 2.54 centimeters

Calorie Needs are determined by multiplying your RMR with an activity level. The following table describes each Activity multiplier:

Calorie requirements based on activity factors
Activity multiplier Activity Level
1.2 sedentary lifestyle
1.3 aerobic exercise 3 times a week
1.5 aerobic exercise 5 times a week
1.6 aerobic exercise 7 times a week
1.7 true athlete