Health Tools and Calculators

Runners
       
Age:      
Gender:  
Height:  
Feet Inches
 
Weight:  
Pounds  
 
Daily/Work
Activity Level:
     
Health Goal:      
Additional
Exercise:
     
  
Runners

 
 

 

Body Mass Index (BMI)
 

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Body Mass Index, commonly referred to as BMI, has become a recognized standard for predicting health risks associated with weight.
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Recommended Protein Intake Based on Estimated Lean Body Mass

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Most protein calculators on the Internet are based on total body weight, but the formulas are designed to calculate protein based on estimated lean body mass. Your lean body mass is your total weight minus the weight of your body fat. To estimate your body fat, the Boer Formula for lean body mass has been used. You can compare the lean body mass calculations here with the calculations based on your total weight in the next section.

Boer Formula
Males: Lean Body Mass (kg) = (0.407 * wtKg) + (0.267 * htCm) - 19.2
Females: Lean Body Mass (kg) = (0.252 * wtKg) + (0.473 * htCm) - 48.3

The Recommended Dietary Allowance (RDA) in the United States for the average person is 0.8 grams of protein per kilogram of lean body mass. This value is dependent upon a person's activity level, desired goals, and potential nutrient absorption issues related to certain medical conditions.
NOTE: The World Health Organization (WHO) is currently recommending a lower protein intake with a median of 0.66 grams per kilogram of lean body mass. (WHO Publication on Protein available here.)
If muscle gain or weight gain/loss is desired, please consult a health professional to determine the most accurate protein requirements to meet your goal.

 
 

Recommended Protein Intake Based on Actual Weight

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Your daily protein intake highlighted in green is based on the total body weight you have entered plus the activity and exercise levels you have selected in order to maintain the body weight you have entered. Please refer to the previous calculations to see the recommended protein intake based on your lean body mass.



Your normal activity level and exercise level determine the calculations, which can range from 0.66 grams/kg (WHO) or 0.8 grams/kg (RDA) to 1.2 grams/kg of your body weight. If muscle gain or weight gain/loss is desired, please consult a health professional to determine the most accurate protein requirements to meet your goal.

 
 

Energy Expenditure (REE and TEE)

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Your estimated energy expenditure is highlighted in green and is based upon the weight entered and the activity and exercise levels you have selected.

Basal Metabolic Rate (BMR) and Resting Energy Expenditure (REE) are sometimes used interchangeably, and are similar in that they both estimate the amount of energy (Calories/kilocalories) required to sustain life.
BMR is typically considered to be the amount of energy a person is expending at the time they awaken from sleep, where REE is the amount of energy a person is expending when at rest, such as sitting on the couch.
Total Energy Expenditure (TEE) is the amount of energy required to maintain your weight based on your estimated REE and activity level.
There are several different equations for calculating Energy Expenditure. For the calculations above, the Mifflin-St Jeor equations are used.

 
 

Target Heart Rate

(Beats Per Minute)
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