5 Effective Weight Management Tools & Resources
Use this collection of weight management tools and resources to calculate your BMI, Ideal Weight, Waist-to-Hip Ratio, Resting Metabolic Rate, & Daily Recommended Calories to reach your body transformation goals
BMI (Body Mass Index) is a number calculated by dividing a person’s weight by height. It is used as a health risk screening tool to measure overweight and obesity. BMI is correlated with % body fat. A high BMI can indicate a greater risk of developing diseases and health conditions associated with obesity.
A healthy BMI ranges from 18.5 – 24.9. This should be your goal when achieving an optimal weight. While some athletes and weight lifters may have a higher BMI due to their increased muscle mass, most people can use the BMI calculator as a guide for achieving a healthy weight.
Ideal Weight Table
Use this table to estimate your ideal weight. Start by locating your height (in the left column). Follow the row across to see the weight ranges for the healthy, overweight and obese categories. Your Ideal Weight will be the range in the Healthy (blue) category.
Resting Metabolic Rate Calculator
The Resting Metabolic Rate (RMR) is how much energy your body needs to function at rest. This includes all bodily functions including digestion, breathing and thinking. Use this calculator to estimate how many calories you need to maintain your weight at rest. This calculation is just an estimate and has an accuracy of +/- 300 calories.
Calorie Intake Calculator
How many calories do you need to reach your goals? For weight loss: create a calorie deficit by consuming less calories than you burn each day. For weight gain: create a calorie surplus by consuming more calories than you burn each day.
As an estimate, a reduction or addition of 500 calories/day (3500 cal/week) will result in loss or gain of 1 pound per week.
For weight loss, the minimum recommended calories per day is 1200 calories (women) & 1600 calories (men).
Use this calculator to estimate the number of calories that you burn each day based on your level of activity.
Waist-to-Hip Ratio Calculator
A high waist-to-hip ratio has been correlated with chronic diseases and fat located in the midsection.
Waist Measurement: place a measuring tape around the shortest part of your waist (just above the belly button – keep the belly relaxed, don’t draw it in).
Hip Measurement: place a measuring tape around the widest part of your hips (around the butt).
Plug these numbers in the calculator and check your results.
For Women: a ratio less than 0.81 is healthy.
For Men: a ratio less than 0.96 is healthy.