How long have you been dreaming about….. Getting a slim waistline without having to slog for hours in the gym...
The Health Calculator
Health Calculator by Radiant Health
The first step to getting to your goal, is to know where you currently stand. Our Health Calculator helps you to count what counts.
You can use the Health Calculator to know your Body Mass Index, your Basal Metabolic Rate, your Total Daily Energy Expenditure, Minimum Recommended Daily Calories (MRDC), Workout Calories, Rest Calories, Weeks to Goal (Number of weeks to reach goal weight), Obesity Class and other relevant health information.
So What’s Your Health Status?
What is BMI?
Body Mass Index (BMI) is a measure that uses your weight & height to find out if your body weight is ideal for your height.
Basically, BMI is a person’s weight in kilograms divided by height in meters square. In most people, a high BMI can be an indicator of high body fat. BMI is used to screen for weight categories that may lead to health problems.
However, it is not diagnostic of the body fatness or fitness or health of an individual. Example : Even a person who has more muscle mass will have a higher body weight, but may be very fit & healthy.
BMI Measures
- Underweight : <18.5
- Normal : 18.5 to 24.9
- Overweight : 25 to 29.9
- Obese Class I : 30 to 35
- Obese Class II : 35 to 39.9
- Obese Class III : 40 & above
Understand Your BMI and Body Fat Percentage
Underweight:
If your BMI is below 18.5, you fall in the Underweight category. This might indicate that you are not consuming a well-balanced diet, which can lead to a deficiency of nutrients that your body needs to grow and function well. Example, Iron is important for the formation of hemoglobin which carries oxygen from lungs to the cells of the body. A deficiency may lead to anemia, which can cause tiredness & irritability and in some cases even infertility or other issues.
Normal:
If your BMI score is between 18.5 to 24.9 , it indicates that you fall in the normal or ideal weight range, which is good. We wish that you maintain this with a balanced diet and a structured exercise plan. You may be aware that with age and due to neglect or inactivity there is muscle loss & the metabolism slows down. So, follow our blog tips on nutrition & exercise and use our recipes to stay healthy & fit as a fiddle. Or consult us for our special program if you wish to further upgrade your health & fitness quotient.
Overweight:
If your BMI falls in the range of 25 to 29.9, you fall in the Overweight category. Though not obese, we still need to take care as being overweight puts us to a moderate risk of developing disorders like blood pressure, insulin resistance, fatty liver that are irreversible. Losing excess weight through a balanced diet & exercise program can not only help you to reduce your weight but it also lowers the risk of future diseases and helps you guard against slow metabolism.
Obese Class I:
If your BMI score is between 30 to 35, you fall in the Obese Class I category. You need to be aware that it is no longer just about the excess weight but this may lead to increased risk towards cardiovascular diseases, diabetes, and other obesity related lifestyle diseases. At this point weight loss is a necessity and not a choice.
Obese Class II:
If your BMI score is between 35 to 39.9 you fall in the Obese Class II category. You need to be aware that it is no longer just about the excess weight but this may lead to increased risk towards cardiovascular diseases, diabetes, and other obesity related lifestyle diseases. At this point weight loss is a necessity and not a choice.
Obese Class III:
If your BMI Score is above 40, you fall in the Obese Class III or Morbidly Obese category. You need to be aware that it is no longer just about the excess weight but this may lead to drastically increased risk towards cardiovascular diseases, diabetes, and other obesity related lifestyle diseases. At this point weight loss is a necessity and not a choice.
Our Diet programs will help you to meet your health & fitness goal & sustain your results in the right way.
What is BMR?
BMR stands for Basal Metabolic rate. This, in simplest terms, is the number of calories (energy) your body burns at rest. As the name indicates, Basal means fundamental. It is essentially the sum of all the energy your body uses each day to simply stay alive & maintain its vital functions like breathing, digestion, cardiovascular function, brain function & all other day to day tasks that your body does to maintain itself.
TDEE stands for Total Daily Energy Expenditure. This is an estimate of the total calories that your body burns over and above your BMR, depending on your activity level. Simply stated, TDEE is the total number of calories you burn through all of your activities throughout the day.
What is TDEE?
No matter which diet you’re following, a prerequisite for all weight loss is calorie deficit. That means, you have to eat fewer calories that you burn. And if your goal is to gain muscle mass, you need to eat more calories that you burn.This is based on the law of thermodynamics & since it is pure science, no one can escape this.
Why do we calculate BMR & TDEE?
You need energy to fuel your daily activities. When that energy is not available from the foods you are eating, you’ll tap into stored body fat to provide that energy.
Likewise, if you consume more energy than what your body burns, that energy has to go somewhere. The result is that, depending on what you eat more & whether you work-out or not, it gets converted into both body fat as well as muscle mass.
By calculating your BMR & TDEE , we arrive at a number which allows us to formulate a suitable diet plan that puts you in a calorie deficit ,if you want to lose weight or puts you in a surplus, if you want to gain or simply to know how much to eat in order to maintain your present body weight & body composition.
BMR is simply a starting point. Adjusting your macros- Protein, Carbohydrates & Fats, as per your goal is the further work that we do before planning your custom diet plan. And as your body changes, so does your BMR & so does your diet plan.
What is Body Fat Percentage?
Your Body Fat percentage indicates the percentage of your body weight that is fat. Example: If you weigh 60 kgs & have 15 kgs of fat, then your fat percentage is 25% . Let’s say you follow a structured diet & exercise routine & lose 3 kgs of fat, now your Body weight is 57 kgs & your fat percentage has come down to 21%.
Not only does your body fat percentage change when you lose or gain fat. It also changes when you lose or gain muscle. Therefore, fat percentage is indicative also of a person’s health & fitness level.
What’s a healthy fat percentage for Men & Women:
| CLASSIFICATION | MEN | WOMEN |
|---|---|---|
| Essential Body Fat % | 2- 4% | 9-11% |
| Athlete | 6-13% | 14-20% |
| Fit | 14-17% | 21-24% |
| Normal | 18-25% | 25-31% |
| Over-fat/Obese | 26% + | 32% + |
Why is it required to be calculated?
As compared to BMI or Body Weight which do not reflect much about a person’s fitness level, Body fat percentage is a more accurate way of assessing an individual’s fitness levels. Even a person who appears to be thin & may fall in the ideal body weight category may have a higher fat percentage & lesser lean body mass. Whereas a muscular person with a higher weight may have less body fat. Let us see this with an example:
Ajay is a fitness freak. He eats well, does weight training & cardio regularly. His height is 5’10” & His weight is 80 kgs. So his BMI is 25.2, which puts him in the overweight category. However, his fat percentage is 15% as he has only 12 kgs of body fat. This puts him in the category of ‘Fit’ people.
Since his higher weight is due to more muscle mass, his weight doesn’t put him at a risk that is associated with having higher body fat percentage or with being overweight. Therefore weight or BMI is not a precise way to assess one’s health status.
How to Calculate your fat percentage?
There are several methods of calculating your Fat percentage. 3 of the most common methods are:
Bio-electrical Impedance Analysis – It’s a scale plus handheld device which involves measuring your body’s resistance to a light electrical current for calculating your fat percentage. These instruments are available for checking your fat percentage at several gyms. Though not 100% accurate, you can use it for a rough estimate.
Body Fat Caliper & Skin-fold Testing –This method uses calipers to measure the thickness of your skin at various points on your body (like pinching). The measurements are added together and fed through a couple of equations that ultimately give you a body fat percentage. This method is subject to a lot of errors in estimation.
DEXA scan (Dual Energy X-Ray Absorptiometry) – This method uses full-body X-ray to help calculate your body fat percentage. Can be expensive, though its closest to accurate.
If your fat percentage is above the ‘Fit’ category for your gender, then your goal should be to improve your body composition by lowering your fat percentage to fall in the Fit or Athletic zone.
Our Diet programs will help you to meet your health & fitness goal & sustain your results in the right way.
The Ideal Weight Chart given below will help you assess if you require to lose weight. You are considered overweight when your body weight 10-20% in excess of your Ideal Body Weight. If your weight exceeds 30% of your ideal weight (weight that’s higher than the overweight range), then you are suffering from obesity.
When there is an excess of food consumption than required by the body, this excess food gets converted to fat & gets deposited as layers below our skin. In an obese person, the fat deposits are way beyond what the body can handle.
Even if a person consumes 100 extra calories/day it would come to an extra 36,500 calories in a year which means almost 4.75 kg weight gain in a year!! 100 extra calories could mean 2 cookies, 2 thin chapatis, 2 tsps of Ghee, a small mithai, 1 slice of bread etc.
| Height (feet and meters) | Ideal weight for men (kilos) | Ideal weight for women (kilos) | Overweight if in the Range (for men) | Overweight if In the range (for women) |
|---|---|---|---|---|
| 5′ 0″ (1.523 m) | 51 – 54 | 51 – 54 | 54 – 59.4 | 54 – 59.4 |
| 5′ 1″ (1.548 m) | 52 – 55 | 52 – 55 | 55 – 60.5 | 55 – 60.5 |
| 5′ 2″ (1.574 m) | 56 – 60 | 53 – 57 | 60 – 66 | 57 – 62.7 |
| 5′ 3″ (1.599 m) | 58 – 62 | 54 – 58 | 62 – 68.2 | 58 – 63.8 |
| 5′ 4″ (1.624 m) | 59 – 63 | 56 – 60 | 63 – 69.3 | 60 – 66 |
| 5′ 5″ (1.650 m) | 61 – 65 | 58 – 61 | 65 – 71.5 | 61 – 67.1 |
| 5′ 6″ (1.675 m) | 62 – 67 | 59 – 62 | 67 – 73.7 | 62 – 68.2 |
| 5′ 7″ (1.700 m) | 64 – 68 | 61 – 65 | 68 – 74.8 | 65 – 71.5 |
| 5′ 8″ (1.726 m) | 66 – 71 | 62 – 67 | 71 – 78.1 | 67 – 73.7 |
| 5′ 9″ (1.751 m) | 68 – 72 | 64 – 68 | 72 – 79.2 | 68 – 74.8 |
| 5′ 10″ (1.777 m) | 69 – 75 | 66 – 70 | 74 – 82.5 | 70 – 77 |
| 5′ 11″ (1.802 m) | 71 – 76 | 67 – 72 | 76 -83.6 | 72 – 79.2 |
| 6′ 0″ (1.827 m) | 73 – 79 | 68 – 74 | 79 – 86.9 | 74 – 81.4 |
| 6′ 1″ (1.853 m) | 73 – 81 | 73 – 81 | 81 – 89.1 | 81 – 89.1 |
| 6′ 2″ (1.878 m) | 77 – 84 | 78 – 83 | 84 – 92.4 | 83- 91.3 |
| 6′ 3″ (1.904 m) | 80 – 86 | 80 – 85 | 86 – 94.6 | 85 – 93.5 |
This is an approximate measure, because some people, especially the ones who do regular exercise & are otherwise fit, may weigh more due to more of lean body mass. Other more accurate way to assess your fitness is Body Fat percentage, which is the amount of fat weight present in your body.
During your Weight Loss Transformation program, we focus on reducing your body fat percentage. If you’re on a Weight Gain Transformation program then we focus on increasing your lean body mass (healthy weight).
Our Diet programs will help you to meet your health & fitness goal & sustain your results in the right way.
Waist to hip ratio is a good way of determining your risk of weight-related health issues. To calculate your waist to hip ratio, get a flexible measure tape. Make sure you’re not wearing any bulky clothes. Measure your hip circumference around the widest point of your hips. Then measure yourself around your waist, at or just above your belly button. Enter the two values into the calculator and your result will be processed.
A waist-to-hip ratio greater than 1.0 is indicative of a higher than normal risk of developing heart disease or other lifestyle diseases. A healthy WHR for women is under 0.80 and a healthy WHR for men is 0.90 or less.
Example:
To get a clear idea about how this works, use this example:
- Waist to Hip ratio of: Priya
- Waist measurement: 30”
- Hip measurement: 39”
- WHR: 0.77
Priya has a WHR that falls in the normal range.
If she gains weight and/or belly fat, her WHR will change. This is what it might look like:
- Waist to Hip ratio of: Priya
- Waist measurement: 35”
- Hip measurement: 40”
- WHR: 0.88
This weight gain has now put her in a higher risk category for conditions like heart disease. But she can change her risk profile by losing excess weight. If she reduces her body fat, her WHR numbers change favorably as well.
Remember, your hip circumference or waist size, and waist to hip ratio do not cause disease .They don’t indicate that you necessarily will get heart disease or any other illness.
These measurements are simply guidelines used by the healthcare professionals to predict your possible risk of disease. Since, the lifestyle that causes a person to be overweight or obese, is also a lifestyle that causes several imbalances & eventually diseases.
Our Diet programs will help you to meet your health & fitness goal & sustain your results in the right way.
