BMI is a measure of body fat based on height and weight.

Formula: BMI = weight (kg) / [height (m)]²

or

BMI = weight (lb) / [height (in)]² x 703

Steps:

1. Measure your weight in kilograms (kg) or pounds (lb).
2. Measure your height in meters (m) or inches (in).
3. Apply the appropriate formula above.

Example (Metric):

Weight = 70 kg, Height = 1.75 m

BMI = 70 / (1.75)² = 70 / 3.0625 = 22.86

Example (Imperial):

Weight = 155 lbs, Height = 69 inches

BMI = (155 / (69)²) x 703 = (155 / 4761) x 703 = 22.88

BMI Categories: Source

• 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

WHR is the ratio of your waist circumference to your hip circumference. It is used as an indicator of health risk.

Formula: WHR = Waist Circumference / Hip Circumference

Steps:

1. Measure your waist circumference at the smallest point of your waist, usually just above the navel.
2. Measure your hip circumference at the widest part of your hips.
3. Divide the waist measurement by the hip measurement.

Example:

Waist = 30 inches, Hips = 38 inches

WHR = 30 / 38 = 0.79

WHR Categories: Source

• Men:
  • Excellent: < 0.85
  • Good: 0.85 - 0.90
  • Average: 0.90 - 0.95
  • At Risk: > 0.95
• Women:
  • Excellent: < 0.75
  • Good: 0.75 - 0.80
  • Average: 0.80 - 0.85
  • At Risk: > 0.85

THR is a range of heart rates that you should aim for during exercise to get the most benefit.

Formulas:

1. Maximum Heart Rate (MHR): MHR = 220 - Age

2. Target Heart Rate Range:

   • Lower end: MHR x 0.5
   • Upper end: MHR x 0.85

Steps:

1. Calculate your Maximum Heart Rate (MHR) by subtracting your age from 220.
2. Calculate the lower end of your THR range by multiplying your MHR by 0.5 (50%).
3. Calculate the upper end of your THR range by multiplying your MHR by 0.85 (85%).

Example:

Age = 30

MHR = 220 - 30 = 190

Lower end of THR = 190 x 0.5 = 95

Upper end of THR = 190 x 0.85 = 161.5

THR Range: 95 - 162 beats per minute (approximately)

Note: These calculations are estimates. Consult a healthcare professional for personalized advice.

Source