• Click here for calories burned for all activities
  
• Click here for calories burned running

Use this very approximate Body Fat Calculator to estimate your percentage body fat. For an accurate assessment of your percentage body fat, arrange an appointment with our Fitness Director for a caliper test.

Weight:
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Waist:
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Hip:
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Neck:
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Body Mass Index

• To lose one pound, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.
• For runners: A key finding is that the total cost of running a given distance is approximately the same, whether the pace is fast or slow. For example, a person weighing 150 lbs running a distance of 5 miles at 12min/mile pace (60 minutes total) will consume appproximately the same amount of calories as a person running the same distance at 6 min/mile pace (30 minutes total).
• Are you working within your target heart rate zone? Your target heart rate zone (training zone) is the range between 60% and 80% of your maximum heart rate. Working within this zone gives you the maximum health and fat-burning benefits from your cardiovascular activity.

  Maximal heart rate generally declines with age from about 220 beats per minute in childhood to about 160 beats per minute at age 60. This fall in heart rate is fairly linear, decreasing by approximately 1 beat per minute per year. There is no strong evidence to suggest that training influences the decline in maximal heart rate. It should be remembered that individuals of the same age may have quite different maximal heart rates-therefore it is more accurate to calculate this value by undergoing a stress-test than by using an age-related formula.
  On the other hand, resting heart rate is greatly influenced by endurance training.
  The typical adult has a resting heart rate of about 72 bpm whereas highly trained runners may have readings of 40 bpm or lower.
  The training zone heart-rate values are calculated using the Karvonen formula:
  Heartrate = ((Max HR-Resting HR)*%X/100)+Resting HR. (where %X =%MAX, e.g. 60)

• The Basal Metabolic Rate (BMR) is the minimum number of Kilocalories (usually referred to as calories) your body requires to maintain itself if you were laying down all day and night (but not sleeping). Your Basal Metabolic Rate decreases as you age.
• The Active Metabolic Rate (AMR) is how many calories you might burn in a day according to your activity level.
• Interestingly, depriving yourself of food in hopes of losing weight decreases your BMR, a foil to your intentions! However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down.
• The BMI is the Body Mass Index and indicates under-, normal, and over-weight. Typically if your BMI is within the range 20 - 25 you are normal, The other ranges are as follows:

  Condition	BMI
  Underweight	< 18.5
  Normal	18.5 - 24.9
  Overweight	25 - 29.9
  Obese	> 30

• A heavier person burns more calories, so the same amount of physical activity can actually burn the same number of calories but more quickly. But remember, exercising harder and faster only increases the calories expended slightly. To burn more calories it is better to exercise for a longer time.

  Determining how many calories you burn is not an exact science. This number should only be used as an estimate of calorie expenditure.