Results will vary.Proper exercise techniques and proper dieting, meal planning, are necessary to achieve and maintain weight loss, muscle definition and optimum health. Always consult your physician before embarking on any exercise program, diet plan or meal plan with anyone or any company. 

The information on along with its affiliate partners is not intended to diagnose any medical condition or to replace the advice of a healthcare professional. Do not attempt to try any exercises on this Site if you experience any pain, joint pain,  or difficulty with exercises , sleep disorder or diet, stop immediately  and consult your healthcare provider or your physician.

The views and opinions of the authors/writers, trainers, experts and any other contributors expressed herein do not necessarily state or reflect the attitudes and opinions of
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Weight Loss and Fitness Calculators

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Daily Caloric Needs:

The calorie needs calculator provides you with estimate average  of how many Calories (or kilojoules) you need on a daily basis. It's a great calculator for both women and men.  

Keep in mind that if you are an athlete you will need to consume more calories base on your physical activity level

You've heard of this before base on scientific research that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound fat loss per week. Just keep in my that things don't actually work so efficiency when it comes to weight loss or weight gain, so don't let the numbers fool you. To access the Daily Caloric Needs Calculator Click HERE

Nutritional Needs Calculator:

After you figure out your ideal daily calorie needs, then you'll be able to use the nutritional need calculator  and convert it into grams of food. You'll be able to know your  calories in grams daily coming from Carbohydrates, Protein and Fats. Access the nutritional needs calculator HERE

Target Heart Rate:

Knowing and keeping track of your target heart rate can make a significant impact on how fast you lose weight and stay in great shape.  The target heart rate tool will help you determine your target heart rate zone as well as your maximum and minimum target heart rate range.

Typically,  your minimum target heart zone  rate is at 50% and your maximum target heart zone is at 85%.  When you exercise within that range or close to your max zone at least 20 -30 minutes you'll see the most results both aerobically and anaerobically.

Use your result from your calculation from the target heart rate calculator and determine what these numbers mean for you. Access the calculator HERE

Body Mass Index:

One of the major ways that doctors and health professionals are determining if you are overweight or underweight is through BMI.  BMI stands for body mass index and this tool is a very practical way to see where you weight is in relation to your age, height, gender and other people in your category.

You don't have to take BMI too seriously though because it's not the most accurate measurement for obesity. Yes, the information the body mass index calculator can conveniently give you a number usually between 15 and 35.

For instance, usually below a body mass index of 18.5 means that you are underweight, for a body mass index of 18.5 to 24.9, you are in the normal range acceptable.  A body mass index over 25 means that you are either overweight or obese. Access the Calculator HERE

Body Fat Percentage:

Body fat percentage is the name of the game. It is much better than body weight. Body weight does not take into consideration your muscle mass at all. The scary part is that many weight loss programs that you probably tried in the past or trying right now result in loss of muscle mass - whilst the person still maintains the same level of body fat percentage. That never makes sense to me, does it to you? Frankly, why would  you want to call someone a skinning fat person?

Your body fat is deposited in 3 man places, underneath your skin [subcutaneous], around internal organs [internal fat], and right  inside your muscle tissue [intramuscular fat].

Skinfold calipers [if you used them before] measure the subcutaneous fat, and from this, derive a body fat percentage. By the way the best way to really know your true body fat percentage is via under water weighing, which is non-existent in 95% commercial fitness facilities (too expensive)

Go Access the body fat percent calculator HERE

Ideal Weight :

Your ideal weight is based on your height, gender and genetic, not your scale. Everyone has an ideal weight that he or she feels healthy with lots of vigor and vitality. This ideal weight can fluctuate if you are overweight or underweight. Go to the Calculator HERE

Pace / Pedometer :

Pedometer is just an instrument that measure your walking distance over time.  Here are some rules of thumb for how fast you are walking. Calories burned per mile do not vary much at different walking speeds, so you do not need to be exact.

Daily Steps: You can use a pedometer to track your daily steps while you go to work or just walking around your house. You can use 1.5 miles or 2 miles per hour. It's up to you. The key is to measure the distance.

How do you know if you're taking an easy and healthy walk? Well, it's pretty simple. If you are walking to go to work or around the blocks in your area, and someone join you or wave at you, and you're able to converse without gasping for air, then you're fine.  As a rule of thumb, you want to use, 3 to 3.5 miles per hour for this.

So, how do you measure your pace? Go To The Pace/Pedometer Calculator HERE

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