Body Mass Index (BMI)
To find your Body Mass Index (BMI), which measures the ratio of weight to height and helps determine extent of
obesity, use the following formula:

BMI = Wt. (lbs) x 703
                  Ht (in)2


Grade 0: <19 (underweight)            Grade 3: 31-39 (very overweight)
Grade 1: 20-25 (healthy weight)      Grade 4: >39 (extremely overweight)
Grade 2: 26-30 (overweight)

Example: A 6ft man weighs 200 lbs: BMI = 200 X 703 / (72)2 = 27
Read more . . .

% Fat Content in the Diet
Fat = 9 calories/gram
Recommended daily fat content < 20%
Example: If a product contains a total content of 300 calories and 15 grams of fat, what % fat does it contain_
(1) 15 grams of fat X 9 cal/gram = 135 calories from fat
(2) 135/300 X 100 = 45% of calories from fat

Height/Weight Chart
The following is a chart of optimal body weight for men and women based on height and frame size. Frame size is determined by calculating the distance between the two bones in the elbow. By using the formulas below, you can easily determine whether you are small, medium, or large framed.

       Women                                   Men

Calculating Frame Size
To determine frame size, follow the method used by insurance companies:

1. Extend your arm in front of your body and bend it upward at a ninety degree angle until it is parallel to your body.
2. Keeping your fingers straight, turn the inside of your wrist to your body.
3. With your thumb and index finger, measure the distance between the two prominent bones on either side of your elbow.
4. Use the "medium size" frame chart below to determine your frame size. Anything less than the inches shown below is small-framed. Anything more than the inches shown in the chart is large-framed.

     Height        Bone Distance          Height           Bone Distance
      Men                (inches)               Women                (inches)                 
    5'2"-5'3"           21/2 to 27/8                    4'10"-4'11"            21/4 to 21/2
    5'4"-5'7"           25/8 to 27/8                    5'0"-5'3"                21/4 to 21/2
    5'8"-5'11"         23/4 to 3                       5'4"-5'7"                23/8 to 25/8
    6'0"-6'3"           23/4 to 31/8                    5'8"-5'11"              23/8 to 25/8
      6'4"                  27/8 to 31/4                    6'0"                       21/2 to 23/4

Target Heart Rate
Target heart rate or THR, refers to the level of intensity your body needs to maximize the benefits of exercise.  THR
is calculated by subtracting your age from 220 (your maximum heart rate), then multiplying the resulting number by
.6 and .8. These are your minimum and maximum heart rates. When exercising, you want to keep your heart rate in
this range to optimize your training benefits. Here's an example for a 30 year old individual:
THR = (220 - 30) X .6 and .8 = 114 to 152
For a 30 year old, the THR would be between 114 and 152 beats per minute.




Home I Topics I News I Links I Search I Reports I Books I Products I e-mail