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).
Macro Calculator
This calculator can provide a range of suggested values for a person’s macronutrient and Calorie needs under normal conditions.
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:
- HRmax = 220 – age (which is reported to be simpler to use)
- 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%:
- HRR = [(220 – 45) – 72] = 103bpm
- THHR = 103 * 0.4 + 72 = 113.2 bpm and 103 * 0.59 + 72 = 132.77 bpm
- THHR = 113 – 133bpm
Amazon Links For Recommended Items:
- Food Scale
- Food Prep Containers
- MCT Oil
- Plant-Based (Protein Powder)
- Whey Based (Protein Powder)
- “It’s Not a Diet” (Book)
- “Atomic Habits” (Book)