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.


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

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