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Diet Calculator

Calculate Body Mass Index, BMI, percent body fat, lean body mass, waist-to-hip ratio, waist-to-height ratio, daily calorie and protein requirements

Enter your height, weight, and other information, then click "Calculate".

  English Units Metric Units
Height   feet      inches     centimeters  
Weight  pounds    kilograms     
Waist  inches    centimeters  
Neck  inches    centimeters  
 Hips (Female)   inches    centimeters  
Sex Male       Female
Level
of
Activity
sedentary   Passive activities:
Watching TV, working on the computer, reading, driving a car 
moderate  Lively activities:
One hour per day walking, swimming, jogging, tennis 
active Vigorous activities:
Two hours or more per day moving furniture or playing sports 
Body Mass Index     kg / m2
Waist-to-Height ratio        
Waist-to-Hip ratio        
Percent Body Fat             
Lean Body Mass             


Where to measure female circumferences for the body fat calculation - US-Navy formula
Where to measure male circumferences for the body fat calculation - US-Navy formula

Measurements for Body Mass Index & Body Fat Calculation

  • Abdomen : Horizontal at the level of the navel. This is not the minimal width.
  • Neck : Inferior to the larynx with the tape sloping slightly downward to the front.
  • Height : Is measured without shoes.

All measurements in cm, measured to the nearest 0.5 cm ( inch).



  • Abdomen : Horizontal, at the level of minimal abdominal width.
  • Hip : Largest horizontal circumference around the hips.
  • Neck : Inferior to the larynx with the tape sloping slightly downward to the front.
  • Height : Is measured without shoes.

All measurements in cm, measured to the nearest 0.5 cm ( inch).


What do the numbers mean ?

  • Body Mass Index (BMI) - The BMI is the ratio of your weight to the square of your height. The number is proportional to your body shape. Generally, the number is small for thin people and large for fat people. People with a BMI 25 or greater are considered overweight, unless they have a very muscular body. The BMI does not consider the fat/muscle ratio, and a healthy, muscular individual with a low percentage of body fat may be classified obese using the BMI formula.

    If your BMI is 25 or greater, and your Waist-to-Height ratio is less than 0.5 and your Percent Body Fat is in the "athlete" or "fitness" category, you are probably muscular and not fat.

    BMI does not take into consideration how the weight is distributed.

    Underweight BMI less than 18.5
    Normal weight BMI 18.5 to 24.9
    Overweight BMI 25 to 29.9
    Obese BMI 30 or greater

  • Waist-to-Height Ratio - The Waist-to-Height ratio is determined by dividing the waist circumference by the height. Waist-to-Height ratios of 0.5 or greater are indicative of intra-abdominal fat for both men and women and are associated with a greater risk of cardiovascular disease.

  • Waist-to-Hip Ratio - The waist-to-hip ratio (WHR) is a simple, yet accurate, method for determining your body fat pattern. WHR is determined by dividing the waist circumference by the hip circumference. Waist circumference is defined as the smallest circumference between the rib cage and belly-button. Hip circumference is defined as the largest circumference of the hip-buttocks region.
    Ideally, men should have a waist-to-hip ratio of 0.95 or less. Men with WHR values exceeding 1.00 are considered apples; those with less than 1.00 are deemed pears.
    Ideally, women should have a waist-to-hip ratio of 0.8 or less. Women with WHR values above 0.80 are considered apples, those with scores less than 0.80 are designated as pears.
    Having an apple shape (carrying extra weight around the stomach) is riskier for your health than having a pear shape (carrying extra weight around your hips or thighs). This is because body shape and health risk are linked. If you have more weight around your waist you have a greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their hips.

  • Percent Body Fat - The percent body fat is calculated using the formulas developed by Hodgdon and Beckett at the Naval Health Research Center in 1984. The formulas require the measurements to be in centimeters with an accuracy of 0.5 cm. However, the form above has been adjusted to accept measurements in inches. Men and women require different methods for measuring because men accumulate fat mostly in the abdomen (the "apple" body shape or "beer belly"), while women accumulate fat in their abdomen and hips (the "pear" body shape). The equations take this into consideration.

    The formula for men is:
    %Fat=495/(1.0324-0.19077(log(waist-neck))+0.15456(log(height)))-450

    The formula for women is:
    %Fat=495/(1.29579-0.35004(log(waist+hip-neck))+0.22100(log(height)))-450

    The American Council on Exercise uses the following categories based on percentage of body fat :
      Women Men
    Essential fat    10-12% 2-4%
    Athletes 14-20% 6-13%
    Fitness 21-24% 14-17%
    Acceptable 25-31% 18-25%
    Obese 32% or more 26% or more

  • Lean Body Mass - This is derived by subtracting the calculated value of body fat from the total weight.
    Lean Body Mass = Weight (100 - %BodyFat)

  • Calories per day - The minimum number of Calories per day is calculated based on height and sex according to the guidelines of the Institute of Medicine. When the BMI is 25 or greater, the minimum number of Calories is reduced by 15% to obtain a diet that is not very severe and can be maintained for many months without adverse effects by persons with normal health. The number of Calories may need to be increased depending on the level of activity, but increasing them by more than 15% may not result in loss of weight. To lose weight, your intake of carbohydrates should be less than 60 grams per day (no more than 240 Calories) distributed throughout the day.

  • Grams of protein per day - This value is calculated from the maximum normal BMI, your height, and your level of activity. It corresponds to 0.8 grams of protein per Kilogram of body weight which is the Recommended Dietary Allowance (RDA) for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of the diet, including essential fatty acids and carbohydrates should be proportioned to provide the minimum required Calories per day. For men and women of equal height the caloric requirements are lower for women, but the protein requirements are the same for both men and women. This means that, in general, women's diets should be richer in protein than men's diets. Any diet should always include at least the minimum amount of protein to prevent loss of muscle tissue when the caloric intake is reduced. A typical high-protein diet would derive 30% of the Calories from protein, 30% from fat, and 40% from carbohydrate. A low carbohydrate weight-loss diet generally derives 25% of the Calories from protein, 65% from fat, and 10% from carbohydrate. The tables below show that these percentages provide more than the minimum protein requirement for 2000- and 1800-calorie diets. The U.S. Government Recommended Diet is used as the basis for the "% Daily Values" that are listed on the "Nutrition Facts" labels in food products.

High-Protein Diet

 Protein    Fat    Carbohydrate
Calories 30% 30% 40%
2000 600 Cal 600 Cal 800 Cal
150 g 67 g 200 g

Low Carbohydrate Weight-Loss Diet

 Protein    Fat    Carbohydrate
Calories 25% 65% 10%
2000 500 Cal 1300 Cal 200 Cal
125 g 144 g 50 g
 
1800 450 Cal 1170 Cal 180 Cal
113 g 130 g 45 g

U.S. Government Recommended Diet

 Protein    Fat    Carbohydrate
Calories 15% 30% 55%
2000 300 Cal 600 Cal 1100 Cal
75 g 67 g 275 g


When evaluating diet advertisements, keep in mind that the Federal Trade Commission has determined that any product claims are false if they state that you can lose more than two pounds per week for more than four weeks without diet and exercise.
FTC Facts for Consumers


References

  • Harvard School of Public Health - Nutrition Source.
    Provides information on diet and nutrition
     
  • Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002).
    A 900-page, comprehensive assessment of nutritional needs from the Food and Nutrition Board and the Institute of Medicine.
     
  • Michael R. Eades, M.D., and Mary Dan Eades, M.D., "Protein Power", Bantam Books, 1996.
    Describes a low carbohydrate diet that has had great clinical success in reducing obesity and normalizing insulin levels.
    The book explains the biochemistry and metabolic pathways that are the basis for the diet.
     
  • Barry Sears, Bill Lawren, "The Zone: A Dietary Road Map to Lose Weight Permanently", ReganBook, 1995.
    Advocates a diet with 30% protein, 30% fat, and 40% carbohydrates.
     
  • S.D. Hsieh, H. Yoshinaga, T. Muto, Int. J. Obes. Relat. Metab. Disord., 2003 May;27(5):610-6.
    Waist-to-height ratio, a simple and practical index for assessing central fat distribution and metabolic risk in Japanese men and women.
     
  • J. Hodgdon, and M. Beckett, "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height".
    Reports No. 84-29 and 84-11. Naval Health Research Center, San Diego, Cal. 1984.