# Medical Weight Loss Resources

### Log Book

Track your progress on our weight loss log book below.

### Nutrition Plans

Easy to follow nutrition plans for any caloric intake.

### Workouts

Here are some at home workouts that will challenge anyone.

#### Basal Metabolic Rate

(BMR) Calculator estimates your basal metabolic rate—the amount of energy expended while at rest in a neutrally temperate environment and in a post-absorptive state (meaning that the digestive system is inactive, which requires about 12 hours of fasting).

BMR Calulator

#### Macro Calculator

This calculator can provide a range of suggested values for a person’s macronutrient and Calorie needs under normal conditions.

Macro Calculator

#### Target Heart Rate

(THR) range values are often calculated to maintain exercise intensity at a desired level. This calculator automatically calculates THR ranges.

The Karvonen formula is often used for this purpose and calculates results as a function of heart rate reserve (HRR) and maximum heart rate (HRmax).

• HRR = HRmax – HR rest
Where HRrest is the resting HR of the individual

HRmax may be calculated by a maximal exercise test (value to be entered into the calculator directly) or by using an age-predicted formula.

There are two formulae currently favored:

1. HRmax = 220 – age (which is reported to be simpler to use)
2. HRmax = 206.9 – (0.67 x age) (reported to be more accurate

The target HR range is calculated as follows:

• THRR= (HRR x desired training intensity) + HRest

Target HRmax (THRmax) is calculated as follows:

• THRmax= (desired training intensity) x (HRmax)

For example, if calculating THRR for a 45-year-old with a resting HR of 72bpm, whereby training intensity is 40-59%:

1. HRR = [(220 – 45) – 72] = 103bpm
2. THHR = 103 * 0.4 + 72 = 113.2 bpm and 103 * 0.59 + 72 = 132.77 bpm
3. THHR = 113 – 133bpm