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My Nutriinfo Health eTools Nutriinfo Health eTools are developed with cutting-edge technology, providing simple and easy calculations. These tools are perfect additions to your Web site for providing cool and dynamic contents to your members or Web visitors. We customize the tools to match your website. To license the program, please contact us at info@nutriinfo.com. Try our eTools to calculate important health indicators including body mass index, waist to hip ratio, daily caloric needs for your weight loss, and much more. These Health eTools will provide you with essential information about your health status and weight loss goals. Weight Status by Body Mass Index (BMI) Weight Status by Body Mass Index (BMI) BMI is a way to assess your weight status and your risks for weight-related problems. BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. It is calculated by weight in kilograms divided by height in meters squared. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat and can be considered an alternative measures of body fat. It is important to remember, however, that BMI is calculated from an individual's weight which includes both muscle and fat. As a result, some individuals may have a higher BMI, but not have a higher percentage of body fat. For example, an athlete may have a high BMI because of increased muscularity rather than increased body fat. BMI is an easy-to-perform method of screening for weight categories that may lead to health problems. Overweight and obese individuals are at increased risk for many diseases, including Type 2 diabetes, coronary heart disease, hypertension, stroke, and some cancers. By maintaining a BMI below 25, you greatly decrease your risk of developing obesity-associated diseases. It is important to remember that BMI is only one factor related to an increased risk for disease. Check out other health indicators to assess your health risks. Body Type by Waist to Hip Ratio (WHR) Body Type by Waist to Hip Ratio (WHR) WHR is a way to assess fat distribution in your body, and helps you determine health risks. WHR measures the proportion of fat stored around your waist in relation to the fat stored around your hips. The formula for WHR is waist divided by hip, in either inches (inch) or centimeters (cm). Since this calculation is a ratio, it doesn't matter which units you use as long as they are consistent. It is a simple and useful measurement of fat distribution, and people can be categorized into two types by their fat distribution. Apple-shaped type: people who carry extra weight and store their body fat around stomach area is considered apple-shaped. Apple-shaped people tend to have a greater risk of obesity-associated diseases than pear-shaped people. Men: WHR >= 1.0 / Women: WHR>= 0.85 Pear-shaped type: people who carry extra weight around the hips and thighs, and store their body fat around their hips considered pear-shaped. Measurement tips Measure the waist at the narrowest point, usually just above the belly button, and the hips around the widest part of the hip bones by using a measuring tape. Make sure the measuring tape is level around the body, parallel to the floor, and tighten the measuring tape so it is not depressing the skin at all. Healthy Body Weight Healthy Body Weight Calculate your healthy body weight range for your height and gender and get instant advice regarding your weight loss goals. Healthy body weight is calculated using the Hamwi formula which was originally proposed in the 1960's as a simple tool for quickly estimating desirable body weight. The Hamwi formula is still often times used by professionals to calculate ideal body weight. The formula for men allows 106 lbs. for the first 5 feet and 6 lbs. for each inch over 5 feet. For small framed individuals, subtract 10%. For large framed individuals, add 10% The formula for women allows 100 lbs. for the first 5 feet and 5 lbs. for each inch over 5 feet. For small framed individuals, subtract 10%. For large framed individuals, add 10%. These formulas calculate the weight at which an individual has the lowest risk for developing medical complications of any kind. Therefore, it is important to maintain a healthy body weight, maintain a fitness program, and eat a healthy diet for preventing obesity-associated diseases. Daily caloric needs for weight control Daily caloric needs for weight control Find out your daily caloric needs for your goal weight and stay on track. To calculate your daily caloric needs, your basal metabolic rate (BMR), the amount of energy your body needs to function at rest, is first calculated and multiplied by an activity factor. BMR includes the energy required to keep the heart beating, lungs breathing, body temperature stable, etc, and accounts for about 60-70% of calories burned in a day. BMR formulas for women and men Mifflin-St Jeor method was used to calculate BMR. Enter weight in Kg and height in cm in the formula below. Women: 9.99 x weight + 6.25 x height - 4.92 x age - 161 Men: 9.99 x weight + 6.25 x height - 4.92 x age + 5 Information about the activity level Sedentary: little or no exercise / bed-ridden / mostly sitting Light Activity: doing mostly desk jobs / < 1 hr of physical activity/day Moderate Activity: housework / 1 hr of physical activity/day Very Active: About 2 hr of physical activity/day Extremely Active: > 2 hr of daily hard work (athletes/farmers) Note: A deficit of about 500 Kcal a day will result in weight loss of 1 lb a week. Remember to exercise to boost your metabolism. Food Calorie Calculator Food Calorie Calculator Check out your daily food intake to see how close you are to your daily caloric budget. Your food intake calories can be simply calculated by using an Exchange system. Foods in exchange lists are grouped together because they have similar amounts of nutrients - calories, carbohydrate, protein, fat, vitamins and minerals. A food item on the exchange list can be exchanged or substituted for any other food on the same exchange list. Below shows calorie of each food group (exchange list) and its examples. Grains: 80 calories 1 bread(1 oz), 1/2 Bagel(1 oz), 1 Muffin(1.5 oz), 2 pancakes 1 roll(1 oz), 1/2 cup cereals, 1/2 cup pasta, 1/3 cup rice Vegetables: 25 calories 1 cup of raw vegetables 1/2 cup of cooked vegetables or vegetable juice Fruit: 60 calories 1 small to medium fresh fruit 1/2 cup of fruit juice Milk: 120 calories 1 cup of 2 % milk (skim milk: 90 cal, whole milk:150 cal) Meats & Beans: 55 calories 1 oz meat, 1 oz fish, 1 egg, 1 cheese (1 oz) 1/2 cup cooked beans, 1/2 cup Tofu (4 oz) Fats: 45 calories 1 tsp oil, 1 Tbsp salad dressing, 1 Tbsp Mayonnaise 1 Tbsp cream cheese, 10 peanuts, 6 Almonds Recommended amounts of each food group are provided based on your calorie goal. Try to eat within your recommended servings to have a nutritionally balanced diet while meeting your calorie goal. Your percentage of fat intake should not exceed recommended daily maximum of 30% for your health. Food Exchange Groups and Serving Examples Food Exchange Groups and Serving Examples The Food Exchange Groups include grains, fruits, vegetables, milk, meat & beans, and fats. Foods in each exchange list have similar amounts of calories and nutrients. Check food examples in each exchange list and use them for your meal planning. Food Portion Checker Food Portion Checker Learn how food serving sizes compare to standard household items. Click on each tab on the left. Exercise-burned Calorie Calculator Exercise-burned Calorie Calculator Exercise is a crucial component to any weight loss program. To help manage body weight and prevent unhealthy body weight gain, the USDA recommends about 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. Moderate to vigorous intensity activity includes running, biking, swimming, aerobics, walking, heavy yard work, weight lifting, and basketball. Consult with a healthcare provider before starting a vigorous exercise program. Regular exercise benefits your body in several different ways: Exercise increases muscle strength, tone, and definition. Increased muscle mass increases calories burned while at rest. Exercise burns calories during the course of your workout, leading to weight loss. Exercise helps the body burn fat and preserves lean muscle mass during weight loss. The body continues to burn calories at an elevated level long after the workout has been completed. Regular physical activity has been shown to reduce the risk of certain chronic diseases, including high blood pressure, stroke, coronary artery disease, type 2 diabetes, colon cancer, and osteoporosis. Target heart rate during exercise Target heart rate during exercise Exercising within your target heart rate zone will allow you to gain the maximum benefit from your physical activity. Your maximum heart rate is calculated by subtracting your age from 220 for men and 226 for women.  Your target heart rate zone is 50-75% of your maximum heart rate.  It is recommended that you exercise within your target heart rate zone three to five times a week for 20 to 60 minutes to maximize the health benefits of cardiovascular activity and weight loss.  People who exercise regularly build up endurance, but they gain little additional value when the heart rate goes above 80% of their maximum. Strain and injuries can occur when exercising at this intensity and this level of activity can not be sustained for a long period of time.  Similarly, exercising below 60 % has little sustainable impact.  However, for beginners, it's a good place to start. Measurement tips Using a heart rate monitor is an easy and accurate method of checking your heart rate.  If you don't have a heart rate monitor, you can use your finger to feel your pulse.  Place your index finger on the side of your neck between the middle of your collar bone and your jaw line.  You may also use the radial artery on the under side of your wrist. Count the beats for a full 60 seconds or count the beats for 10 seconds and multiply by 6.  Counting for only six seconds is a convenient method, but it is more accurate to count for the full 60 seconds. The longer you count, the more accurate your reading. Whatever method you choose, be consistent.  Simple Daily Exercise for Strength Training Simple Daily Exercise for Strength Training Exercise is a key component for your weight loss success and better health. Even when you are stuck at your desk all day, you can still incorporate fitness into your daily routine. Take active exercise breaks during your workday. Below are exercises that you can do at work or home to tone and strengthen your muscles. Familiarize yourself with each exercise every day and discover a healthier you! Bicep Exercise Strengthen and tone your bicep muscles with this simple exercise 2~3 times a day. Hold a dumbbell in each hand while standing or sitting. Your arms should be at your sides while your palms are facing towards your body. Alternate bending your arms towards your shoulder. Exhale while lifting up your right or left arm. Inhale while lowering. Repeat 10 reps. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Notes: You may lift both arms at the same time and repeat. You should select a dumbbell with a weight that won't overwork you. Slowly start working your way to a heavier dumbbell once you get used to this workout. Tricep Exercise Strengthen and tone your tricep muscles with this simple exercise 2~3 times a day. Hold a dumbbell in each hand while standing or sitting, and place your hands behind neck. Lift your arms above your head in a Y shape, and bend your arms. Exhale while lifting up arms. Inhale while bending. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Notes: You may alternate each arm. If you don't have dumbbells, just exercise without them or use other weights i.e. water bottles. Tricep Exercise Strengthen and tone your tricep muscles with this simple exercise 2~3 times a day. Stand in an upright position in front of a wall with your legs shoulder-width apart. Put your hands on the wall with your arms bent. Position both hands 45 degree so that your hands make a triangle. Bend your arms and then straighten them. Repeat 10 times. As you do this exercise you should feel your triceps working. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Abdominal Exercise Strengthen and tone your abdominal muscles with this simple exercise 2~3 times a day. Sitting in an upright position in a chair, and place your arms at your sides. Bend your arms at the elbow while maintaining your arms at your sides, and twist your torso to the right. After returning to the original position, turn your torso to the left. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Notes: You may hold a dumbbell in each hand. Abdominal Exercise Strengthen and tone your abdominal muscles with this simple exercise 2~3 times a day. Lay flat on your back with your knees bent in a 45 degree angle. Your right arm should be bent with your head resting on it. Left arm should be straight towards your left knee. Lift your shoulders 45 degrees off the floor. You  should be able to feel your abdominal muscles tighten while lifting. Exhale as you lift your shoulders, and inhale as you lay down. Repeat 10 times. Change your right and left arms and repeat 10 times. Notes: Take 4 slow counts for each time you lift your shoulders and lay down. Abdominal Exercise Strengthen and tone your abdominal muscles with this simple exercise 2~3 times a day. Comfortably lay on your back with your arms relaxed at your sides. Lift both legs up to the ceiling so that they are perpendicular to the ground. As you maintain your legs in the same position, lift your hips up off the floor until you feel your abdominal muscles tighten up and then lower them. Exhale while lifting your hips off the floor. Inhale while lowering your hips. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Squats: Butt and Leg Exercise Strengthen and tone your glutes and leg muscles with this simple exercise 2~3 times a day. Hold a dumbbell in each hand. Spread your feet hip-width apart with your heels about 1 foot from the wall. Your back should be flat against the wall. Make sure your hips and shoulders stay on the wall, and lower yourself down until your thighs are at a 90 degree angle with your knees. Breathe in when you're lowering yourself down. Slowly press yourself up until fully upright again. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Notes: If you don't have dumbbells, just exercise without them or use other weights i.e. water bottles. Simple Butt Exercise Strengthen and tone your glutes with this simple exercise 2~3 times a day. Relax and lay flat on your stomach with your head on your hands. Bend your right leg off the floor so that it makes a 90 degree angle. While keeping your knee at a 90 degree angle, lift your leg up so that your thigh comes off the floor until you feel your glutes tighten up. Exhale while lifting your leg off the floor. Inhale while letting your leg down. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Leg Exercise: Thigh Strengthen and tone your thigh muscles with this simple exercise 2~3 times a day. Put your left hand on either a desk or a chair and make sure to keep you balance. Put your right hand on your right hip and stand up straight. With your left leg slightly bent, lift your right leg in front of your left while keeping it straight until you feel the inner part of your right thigh tighten. Exhale while lifting your right leg, and inhale while lowering. Repeat 10 times. When you are done with your right leg, repeat the exercise with your left leg. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Leg Exercise: Calf Strengthen and tone your calf muscles with this simple exercise 2~3 times a day. Stand with your feet about 1 foot apart and grasp onto the back of a chair in front of you. With your knees slightly bent, lift up your heels until you feel your calf muscles tighten. Exhale while lifting up the heels of your feet. Inhale when going back down. Pause for 5 sec, and then do another 10 reps. Repeat 2 ~3 sets of 10 reps at a time. Notes: You may grasp onto a kitchen counter at home.