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Women's Sports Medicine Center Health and Fitness Calculators
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Body Mass Index
Weight (lbs)
Height (inches)
Health Risk
Weight (lbs)
Height (inches)
Waist circumference (in)
Sex
Female
Male
Energy Expenditure
Weight (lbs)
Activity
Sitting (resting metabolic rate)
Bicycling <10 mph (general leisure)
Bicycling 10-11.9 mph (leisure, slow, light effort)
Bicycling 12-13.9 mph (leisure, moderate effort)
Bicycling 14-15.9 mph (racing, fast, vigorous effort)
Bicycling 16-19 mph (racing/not drafting) or>19 mph drafting (very fast)
Bicycling>20 mph (racing, not drafting)
Cycling (stationary, 50 watts, very light effort)
Cycling (stationary, 100 watts, light effort)
Cycling (stationary, 150 watts, moderate effort)
Cycling (stationary, 200 watts, vigorous effort)
Cycling (stationary, 250 watts, very vigorous effort)
Calisthenics (home exercise, light or moderate effort)
Calisthenics (vigorous effort, pushups, pullups, situps)
Dancing (aerobic, ballet or modern)
Dancing (low impact aerobic)
Dancing (high impact aerobic)
Inactivity (sitting quietly, watching t.v., reading, talking on phone, riding in a car)
Inactivity (standing quietly)
Running 5 mph (12 min mile)
Running 5.2 mph (11.5 min mile)
Running 6 mph (10 min mile)
Running 6.7 mph (9 min mile)
Running 7 mph (8.5 min mile)
Running 7.5 mph (8 min mile)
Running 8 mph (7.5 min mile)
Running 8.6 mph (7 min mile)
Running 9 mph (6.5 min mile)
Running 10 mph (6 min mile)
Running 10.9 mph (5.5 min mile)
Running (running stairs)
Rowing (machine, 150 watts, vigorous effort)
Rowing (machine, 200 watts, very vigorous effort)
Skiing (cross country, 2.5 mph, slow or light effort, ski walking)
Skiing (cross country, 4.0-4.9 mph, moderate speed and effort)
Skiing (cross country, 5.0-7.9 mph, brisk speed, vigorous effort)
Skiing (cross country,>8 mph, racing)
Skiing (cross country, hard snow, uphill, maximum)
Skiing (downhill light effort)
Skiing (downhill moderate effort)
Skiing (downhill vigorous effort, racing)
Stairmaster 4000 PT manual program level 2 (number of lights)
Stairmaster 4400 PT manual program level 2 (number of lights)
Stairmaster 4000 PT manual program level 4 (number of lights)
Stairmaster 4400 PT manual program level 4 (number of lights)
Stairmaster 4000 PT manual program level 6 (number of lights)
Stairmaster 4400 PT manual program level 6 (number of lights)
Stairmaster 4000 PT manual program level 8 (number of lights)
Stairmaster 4400 PT manual program level 8 (number of lights)
Stairmaster 4000 PT manual program level 10 (number of lights)
Stairmaster 4400 PT manual program level 10 (number of lights)
Stairmaster 4000 PT manual program level 12 (number of lights)
Stairmaster 4400 PT manual program level 12 (number of lights)
Stairmaster 4000 PT manual program level 14 (number of lights)
Stairmaster 4400 PT manual program level 14 (number of lights)
Stairmaster Stepmill 7000 PT exercise stage 2
Stairmaster Stepmill 7000 PT exercise stage 4
Stairmaster Stepmill 7000 PT exercise stage 6
Stairmaster Stepmill 7000 PT exercise stage 8
Stairmaster Stepmill 7000 PT exercise stage 10
Stairmaster Stepmill 7000 PT exercise stage 12
Stairmaster Stepmill 7000 PT exercise stage 14
Swimming leisurely (not lap swimming)
Swimming Backstroke (general)
Swimming Breaststroke (general)
Swimming Butterfly (general)
Walking 2 mph (level, slow pace, firm surface)
Walking 2.5 mph (firm surface)
Walking 3 mph (level, moderate pace, firm surface)
Walking 3.5 - 4 mph (level, brisk, firm surface)
Walking 4.5 mph (level, firm surface, very very brisk)
Walking (racewalking)
Duration (mins)
Target Heart Rate
Age
Resting Heart Rate (RHR)
(taken while sitting for 15 secs x 4)
Fitness Level:
Just starting out and pretty out of shape
Exercise occasionally or lightly
Exercise regularly (vigorously)
Sex
Female
Male
Total Calorie Needs
Weight (lbs)
Age
Activity Level:
Sedentary
Slightly Active (sporadic exercise)
Moderately active (walks a lot, regular exercise)
Very active (athlete)
Carbohydrate needs
Protein needs
Fat needs
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