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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. Each tool provides essential information about your health status and weight loss goals (Adobe Flash Player required to use eTools).

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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)

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

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

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.

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

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.

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

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.