3 IN 1 FITNESS CALCULATOR

BODYFAT CALCULATOR

These instructions will help you perform the easiest, most consistent “three-site Jackson and Pollock” skin-fold test. You will need to purchase an inexpensive bodyfat caliper to proceed. The basic idea of a skin-fold test is to “pinch and pull.” Separate the fat tissue from the surrounding tissue with a good pinch, and then pull away from the body just slightly. Place the calipers about 1 cm to the side of your fingers and take your reading.

Sex

Male

Female

Age

Weight

Pounds

Kilograms

Skin-Fold Measurement 1

Skin-Fold Measurement 2

Skin-Fold Measurement 3

BMR/LBM/TDEE CALCULATOR

The number of calories you need each day depends on a number of factors, including your weight, body fat percentage, and level of activity. Use this calculator to determine your LBM (your total body weight, not counting any number of calories burned each day, including those burned through exercise). Your TDEE is the number of calories you should consume each day to maintain your weight. In the Presets section, click on "Bulk" Click on "Bulk" if you want to gain weight, or "Cut" if you want to lose weight, and the form will determine a new suggested daily caloric intake for you.

UNITS
Imperial (lbs.)	Metric (kgs.)

WEIGHT
BODY FAT %(Click here to Calculate.)

ACTIVITY LEVEL

ACTIVITY MULTIPLIER

Presets
Deficit Surplus

RESULTS

LBM (Lean Body Mass)

(LBM)

BMR (Basal Metabolic Rate)

(BMR)

TDEE (Total Daily Energy Expenditure)

(TDEE)

TOTAL CALORIES

Protein		0 kcal
Carbs		0 kcal
Fat		0 kcal

CALCULATE YOUR TARGET HEART RATE

The medically-based Karvonen formula below is the most precise method to calculate target heart rate because it takes into account your resting heart rate.

YOUR AGE

LEVEL OF EXERCISE

For fat reduction, the recommended exercise intensity is 60%~70%.
For cardiopulmonary function improvement, the recommended exercise intensity is 70%~80%.

RESTING HEART RATE

Calculate Your Average Resting Heart Rate

1.Find your pulse with your fingers, not your thumb, while lying in bed before you get up in the morning.

2.Count your pulse for 15 seconds and multiply by four, or 30 seconds and multiply by two. Example:

If you count 32 beats in 30 seconds, your resting heart rate is 64 BPM (32 x 2).

3.Record your heart rate for five days.

4.Add the five days' resting heart rates together and divide by five to find your average resting heart rate.

CALCULATE

Reset

YOUR MAXIMUM HEART RATE:

YOUR IDEAL TARGET HEART RATE::

Zone 1 - Healthy Heart Zone: 50% - 60% of your Max Hr

Easiest, Most Comfortable Zone

Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.

Zone 2 - Temperate Zone: 60% - 70% of your Max Hr

Cruise Zone – you can train for extended periods of time in this zone 75% - 85% of all calories from fat as fuel, 6 – 10 calories per minute

Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.

Zone 3 - Aerobic Zone: 70% - 80% of your Max Hr

Transition Zone – from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation

Exercise Benefits: Improved overall functional capacity with increase in the number and size of blood vessels, increased vital capacity, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in size and strength of the heart, improvements in cardiac output and stroke volume.

Zone 4 - Threshold Zone: 80% - 90% of your Max Hr

Max Calorie Burn Zone

Exercise Benefits: Max fat burn, but you must be fit enough to train with some oxygen present for additional fat burn. No fat burning if exercising above fat burning heart rate. High total calories. burned during exercise, high carbohydrates as source of calories. Improved VO 2 and higher lactate tolerance.

Peak Race Zone – Athlete Only Zone!

Easiest, Most Comfortable Zone

Exercise Benefits: Highest total calories burned, but lowest percentage of fat calories. Lactate tolerance zone. This zone is only for the very healthy and fit!!! Spending too much time in this zone, even for elite athletes can be painful, cause injuries and lead to over training, which leads to poor performance!