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July: Chandler Regional Hospital Reviews Basic Calculations for Health
July 12 , 2004 by Amy Andelora
Despite all the conflicting and confusing messages regarding dieting and wellness, sometimes it helps to go back to the basics.
Chandler Regional Hospital reviews these simple calculations to help people figure out what condition they are in, so they can better establish health and fitness goals.
Calculating Body Mass Index (BMI)
BMI is a measure of body fat based on height and weight for adult males and females. To calculate body fat, follow the following mathematical formula:
BMI = [(weight in pounds)/{(height in inches) x (height in inches)}] x 703 or:
weight in pounds _
(height in inches x height in inches) x 703
The National Institutes of Health categorizes results as follows:
Underweight = below 18.5;
Normal weight = 18.5 - 24.9;
Overweight = 25 - 29.9;
Obesity = 30 or greater
People who are overweight or obese are at greater risk for developing conditions like high blood pressure, high cholesterol, type 2 diabetes, heart disease, stroke, and certain cancers.
Even losing just 10 percent of your current weight will help to lower your risk of developing those diseases.
Talk to your doctor to determine your risk factors and whether or not you should lose weight.
Calculating Target Heart Rate
Heart rate is the number of times the heart contracts per minute. Achieving your target heart rate is key to maximizing effectiveness during aerobic exercise.
In general, a safe target rate is keeping an intensity level during workouts between an individual’s resting heart rate and maximum heart rate.
To determine maximum heart rate, women should subtract their age from 226 and men should subtract their age from 220.
Various target zones are recommended for different fitness goals. For example, to burn fat, it is recommended to stay at 60 – 70% of the maximum heart rate for at least 30 minutes, three times a week.
Calculating Caloric Requirements
Caloric intake refers to the amount of calories a person consumes in one day.
A general guideline for moderately-active male adults is 3,000 – 3,200, with this amount decreasing by nearly 1,000 calories after the age of 50. For moderately-active women, the general guideline is 2,100 – 2,300, with this amount decreasing by about 400 calories after the age of 50.
Although many factors like age, physical activity and lean body mass contribute to the actual caloric requirements of a person, a simple formula can be used depending on a person’s goals.
To lose fat, multiply 12 - 13 calories per lb. of bodyweight;
To maintain weight, multiply 15 - 16 calories per lb. of bodyweight;
To gain weight, multiply 18 - 19 calories per lb. of bodyweight.
Always talk with your doctor before changing your diet and exercise routine to make sure your program is safe and healthy for your specific needs.
