Health Calculator

Calculate regularly and be healthy and fit
  • Heart Rate
  • BMI
  • Body Fat %
  • BMR
  • Calories
  • Summary

Target Heart Rate Calculator

Maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR).

Resting Heart Rate

Lower Limit
 Upper Limit


Target heart rate is the approximate number of heart beats per minute at which your heart should beat during an exercise.

The rate at which your heart beats during exercise can be used to assess how hard you are working. When performing light to moderate exercise, your heart rate increases as your work rate increases. This ensures that blood gets to the muscles so that they can get the oxygen and nutrients they need to continue working.

Being able to measure one’s heart rate allows you to determine exercise intensity by taking one’s pulse during the workout and comparing it to your target heart rate.

A common method to determine one’s target heart rate is based on a percentage of your estimated maximum heart rate. Input your age in the prompt below and the calculator will produce a range in which to keep your heart rate during exercise.

Now that you know your target heart rate range, you can check your pulse at regular intervals (every 5 to 10 minutes) during the workout session and compare your exercise heart rate to your target heart rate. If your exercise heart rate is below the target range, increase your pace or effort slightly to achieve the proper intensity. If your exercise heart rate is above the target range, decrease your pace or effort slightly to remain with the range.

How Do You Feel During A Workout?

Exercising at an appropriate intensity should feel somewhat challenging, but it should also feel like you could continue on for a prolonged time period. If you are working at an intensity which is too easy , you will still receive some health benefits but you will not experience the calorie-burning effect and the aerobic benefit that you would if you were working at an appropriate intensity. If you are working too hard, you won’t last very long because you will become extremely fatigued and run the risk of injuring yourself in the process.

A quick, easy way to evaluate intensity is to check your ability to breathe and talk. You should be able to breathe fairly comfortably and rhythmically throughout all phases of a workout to ensure a safe and comfortable level of exercise, especially if you’re just beginning an exercise program. You should also be able to talk continuously, completing short sentences with no problem. If you cannot carry on a conversation, you may be working too hard. While you should challenge yourself, use this gauge of monitoring your ability to talk continuously for 10 – 20 seconds as an effective guideline.

Heart Rate Training Zones

Another way to evaluate your aerobic exercise intensity is to compare how you feel to an established guide, such as a heart rate training zone. For our purposes and for new exercisers, training target zones can be thought of as a traffic light where the green, yellow, and red lights correspond to the intensity of exercise. That is, the green training zone represents an appropriate level of intensity (light to moderate exercise) that indicates "continue," like a green traffic light. The yellow training zone indicates an intensity that is moderate to vigorous, and if performed for too long could result in fatigue. When training in the yellow zone (moderate to vigorous exercise), an exerciser should slow down or proceed with caution if the intensity feels too high, similar to the rules for a yellow traffic light. Lastly, exercising at a very vigorous pace or very high intensity reflects training in the red zone, which corresponds to a red traffic light, which means stop.

Exercise in the red zone may be harmful to beginners or people with health conditions and should be reserved for those who are experienced exercisers or under the care of a trained health professional.

Heart Rate Training Zones

Understanding your Target Heart Rate

It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.

More about Heart Rate and Health

Knowing your target heart rate is an essential tool to monitoring your fitness goals. Learn how to understand your heart rate and which level you should be aiming for.

The heart rate reveals a lot about your fitness and endurance health. It shows when you can push yourself a little more or when you should back off a bit.

Your target heart rate zone (according to the popular Karvonen method) is 60 to 85 percent of your maximum heart rate (which is calculated as 220 minus your age). The more fit you are, the higher percentage of your maximum heart rate you can safely hold, and the longer you can hold it. It's important to note that all heart rate numbers are measured in beats per minute (BPM).

Heart Rate calculator has two limits, Lower and Upper limit, which says, one has to exercise with upper limit of heart rate means with that maximum heart rate one should exercise Also one should not exceed the upper limit of heart rate. Lower limit of heart rate indicates the minimum heart rate that one should try to achieve during exercise.

Working in your target heart rate zone is the sweet spot for fat loss and aerobic capacity improvement. If you regularly workout at slightly less than your target heart rate (around 40 to 50 percent of your maximum heart rate), you slip into the active recovery zone, which is a good place to stay during recovery days or in between high-intensity intervals, but won't give you any results in terms of aerobic capacity training.

Body Mass Index Calculator

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.

KG, Centimeters
Lbs, Inches
Obese Above 30.0
Over Weight Between 25.0 to 29.9
Normal Between 18.6 to 24.9
Under Weight Below 18.5


What is BMI?

  • BMI stands for “Body Mass Index,” a ratio between weight and height.
  • BMI is a standard “tool” for estimating the ratio of body weight to body fat.
  • For older adults the BMI normal range is 18-25. The higher the BMI above the normal range (18-25), the greater the degree of overweight. Generally speaking an adult BMI of 27 is considered overweight and 30 or above is obese
    BMI exceeding 35 falls in the range of gross obesity
    BMI exceeding 40 falls in the range of morbid obesity
  • Carrying excess body fat, not muscle, puts one at a greater risk for health problems such as heart disease, cancer, diabetes and stroke.

Exceptions to BMI?

  • BMI is a better predictor of disease risk than body weight alone. However, there are certain people who should not use BMI as the basis for determining relative disease risk.
  • Competitive athletes and body builders, whose BMI is high due to a relatively larger amount of muscle. Women who are pregnant or lactating should not be advised to lose weight if their BMI is not within the normal range.
  • The BMI for children and teens is calculated the same way. But you must put the BMI on a growth chart to find out what it means. BMI greater than the 85th percentile for age is considered “at risk for overweight.” BMI greater than the 95th percentile is considered “overweight.” A BMI less than the 5th percentile is considered “at risk for underweight or malnutrition.”

Why is BMI important?

  • If your BMI is high, you may have an increased risk of developing certain diseases including:

    - high blood pressure
    - heart disease
    - high cholesterol and blood lipids (LDL)
    - Type 2 Diabetes
    - sleep apnea
    - osteoarthritis
    - female infertility
    - gastroesophageal reflux (GERD)
    - urinary stress incontinence
  • Prevention of further weight gain is important and weight reduction is desirable.

What should be BMI?

For Adults

  • Normal BMI 18.5 – 24.9
  • Underweight BMI < 18.5
  • Overweight BMI 25 – 29.9
  • Obesity BMI 30 – 39.9
  • Morbid Obesity BMI > 40

How can I improve my BMI?

Improving Your Health

  • Weight reduction is an important way to reduce your BMI and improve your overall health.
  • Even a modest 10% reduction from your current weight is beneficial to your health. For instance, a 5’2” female who weighs 150 pounds (BMI=27), can improve her health by losing as little as twelve pounds, reducing her BMI to 25.
    Tipping the Scales in Your Favor
  • The Energy Balance Equation is the key factor in the weight loss, weight gain puzzle.
  • Consistently consuming more energy (calories) than you burn will cause weight gain and burning more energy (calories) than you consume will cause weight reduction.

Remember These Tips:

Set Realistic Goals

  • The best way to lose weight and keep it off is to balance the foods you eat with daily physical activity.
  • Losing more than 1 to 2 pounds per week is unhealthy and greatly improves the chances of gaining the weight back.

Magic Pills and Potions:

  • There are none, so don’t waste your money or time.
  • If you eat a healthy diet and get the recommended 30 minutes or more of daily physical activity – excess weight will melt off (magician not included).
    For more information, please contact your doctor or registered dietitian.

BMI of less than 18.5kg/m2

A BMI of less than 18.5 indicates that you are underweight, so you may need to put on some weight. You are recommended to ask your Doctor or a dietician for advice.

BMI of less than 18.5kg/m2

BMI of 18.5 - 25kg/m2

A BMI of 18.5 - 25 indicates that you are at a healthy weight for your height. By maintaining a healthy weight, you lower your risk of developing serious health problems.

BMI of 18.5 - 25kg/m2

BMI of 25 - 30kg/m2

A BMI of 25 - 30 indicates that you are slightly overweight. You may be advised to lose some weight for health reasons. You are recommended to talk to your Doctor or a dietician for advice.

BMI of 25 - 30kg/m2

BMI of over 30kg/m2

A BMI of over 30 indicates that you are heavily overweight. Your health may be at risk if you do not lose weight. You are recommended to talk to your Doctor or a dietician for advice.

BMI of over 30kg/m2

Body Fat Calculator

Calculate your Body Fat as a percentage (lbs or kg - inches or cm).

Body Fat Percent

Information: Hip to Waist Ratio:

What does one’s shape says?

A waist to hip ratio of more than 0.95 for men and 0.85 for women may mean you're more likely to get heart disease and should be extra careful with your diet and lifestyle.

It's all related to the distribution of fat in the body.

'Apple' shaped people tend to store fat around their abdomen and are more likely to have health-related risks than people who are 'pear' shaped. It is commonly seen in males.

‘Pear’ shaped people tend to store fat around their buttocks. It is commonly seen in women’s.
Check if you may be at more risk of heart disease using the waist to hip ratio calculator.

How to measure


While standing relaxed, measure the smallest area around your waist. The smallest area is usually around the navel or belly button. After measuring, enter the number in the box labeled 'waist'.


Measure the largest area around your hips. The largest area is usually around your buttocks. After measuring, enter the number in the box labeled 'hip'. *Caution: Do not pull the measuring tape tight around your waist or hips.

Waist to Hip Ratio Calculator Metric Waist to Hip Ratio Calculator

Waist Circumference - in
Hip Circumference - in

Basal Metabolic Rate Calculator

Basal Metabolic Rate Calculation.
Lbs, Inches
KG, Centimeteres


Your BMR (Basal Metabolic Rate) is the estimated minimum level of energy required to sustain the body's vital functions when at rest. The Harris-Benedict formula is used to calculate the BMR (Basal Metabolic Rate).Basal Metabolic Rate, or BMR, is the amount of energy an organism uses when it is at rest.


Basal Metabolic Rate, or BMR, is the measurement of an organism's energy expenditure when at rest. In other words, when you're at rest, not digesting any food and at a comfortable temperature, it's the amount of energy it takes for your body to maintain life. About 70% of the energy we use every day is due to our organs functioning to keep us alive and healthy. The remaining 30% is broken down into digestion of food (10%) and energy needed for activity (20%).

Knowing your BMR can be useful if you're trying to gain or lose weight. Since BMR is a calculation of how much energy it takes to maintain life, consuming more kilocalories in a day than your BMR calls for can cause you to gain weight, while eating fewer kilocalories than your BMR requires is likely to cause you to lose weight. However, these numbers are also dependent upon how active you are. Since exercising burns calories, if you are very active, you will need more calories to sustain life versus someone who is not as active.

Caloric Usage Calculator
Calculate your total energy expenditure in calories using your calculated BMR.
Lightly Active
Moderately Active
Very Active
Extra Active
Calculated BMR
Calories Burnt
Health Summary
This is your calculated health summary.
Target Heart Rate:
Body Mass Index:
Body Fat:
Basal Metabolic Rate:


The information presented in this Calculator is offered as-is for informational and educational purpose only and is not a substitute for any professional judgments & advice.

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