Calculators & Formulas
Body Mass Index
Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides a general indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems. Click below to find out your BMI!
Calories Burned Calculator
This calculator calculates an estimate of the number of calories burned in various activities. Simply put in your weight and the duration of your exercise and click the calculate button. Scroll down the various activities to find the activity you are interested in viewing.
Target Heart Rates
To receive the benefits of physical activity, it’s important not to tire too quickly. Pacing yourself is especially important if you’ve been inactive.Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. Below is a chart from the American Heart Association detailing general guidelines for measuring target heart rates for the average person within the specified age range.
| Age | Target HR Zone 50–85 % |
Average Maximum Heart Rate 100 % |
| 20 years | 100–170 beats per minute | 200 beats per minute |
| 25 years | 98–166 beats per minute | 195 beats per minute |
| 30 years | 95–162 beats per minute | 190 beats per minute |
| 35 years | 93–157 beats per minute | 185 beats per minute |
| 40 years | 90–153 beats per minute | 180 beats per minute |
| 45 years | 88–149 beats per minute | 175 beats per minute |
| 50 years | 85–145 beats per minute | 170 beats per minute |
| 55 years | 83–140 beats per minute | 165 beats per minute |
| 60 years | 80–136 beats per minute | 160 beats per minute |
| 65 years | 78–132 beats per minute | 155 beats per minute |
| 70 years | 75–128 beats per minute | 150 beats per minute |
To figure out Maximum Heart Rate just take 220- age= Max. Heart Rate
Fat Burning Zone
In order to calculate your fat burning zone, you start by calculating your maximum pulse ( 220 -your age). This calculates your maximum heart rate that you should not exceed when exercising. However it is important to stay within the zone percentages in order to burn fat optimally.
EXAMPLE: 30 year old female, overweight and beginner to working out
220-30= 190bpm (Max. Heart Rate)
190 x .55(minimum heart rate)= 104.5bpm
190 x .65(maximum heart rate)= 123.5bpm
The number your heart rate then needs to stay between while exercising would be 104.5 and 123.5 bpm (or 55% and 75% of your maximum heart rate). If you are athletic and in good shape, your heart rate zone should stay between 104.5 and around 162 bpm(55% and 85%).
