Muscle Science

To build your muscles, you need to know your muscles. This anatomy chart can help you do just that.

Calculator Guidelines

The calculators below are just guidelines…… Please contact our Nutrition Consultant Leanne, for a consultation.

Body Mass Index Calculator

Knowing your BMI can help adult men and women understand their overall health. Use the BMI calculator to determine your body mass index by inputting your height and weight below.
Calculate
Metric Imperial
Your Body Mass Index is
?
These calculations are based on averages.

Understanding your Body Mass Index

Now that you know your body mass index you are one step closer to mastering your overall health. Find out how to understand your BMI

If your BMI is below 18.5:

Your BMI is considered underweight. Keep in mind that an underweight BMI calculation may pose certain health risks. Please consult your healthcare provider for more information about BMI calculations.

If your BMI is between 18.5 – 24.9:

Your BMI is considered normal. This healthy weight helps reduce your risk of serious health conditions and means you’re close to your fitness goals.

If your BMI is above 30:

Your BMI is considered overweight. Being overweight may increase your risk of cardiovascular disease. Consider making lifestyle changes through healthy eating and fitness to improve your health.

Body Fat Calculator

Use a tape measure to determine your waist, hip and neck circumference. Then input your gender and measurements below to receive a body fat index based on average values. The body fat index is not an indicator of fitness level since the calculation is made with no regard to height or weight.
Calculate
Metric Imperial
Your Body Fat is
?
These calculations are based on averages.

Body Fat Percentage Categories

Classification Woman (% Fat) Men (% Fat)
Essential Fat 10-12 % 2-4 %
Athletes 14-20 % 6-13 %
Fitness 21-24 % 14-17 %
Acceptable 25-31 % 18-25 %
Obese 32 % 25 %

Calorie Intake Calculator (BMR)

Your body needs energy to carry out daily activities. This energy comes from the foods we eat. These foods are measured in units of calories. The following calculator is to be used for maintenance.
Calculate
Metric Imperial
Target Daily Caloric Intake
?
These calculations are based on averages.

Calories in common Fruits

Food Size Calores
Apple 1 small 80
Banana 1 medium 101
Orange 1 71
Strawberry 1 cup 53

Calories in common Vegetables

Food Size Calores
Brocoli 1 cup 40
Carrots 1 cup 45
Eggplant 1 cup 38
Lettuce 1 cup 7

Calories in common Foods

Food Size Calores
Bread 1 slice 75
Beef 1 slice 120
Egg large 79
Pizza 1 slice 180
Hamburger 1 280

Calories in common Beverages

Food Size Calores
Coca-cola 1cup 97
Diet Coke 1 cup 3
Milk, low-fat 1 cup 104
Milk 1 cup 150
Orange Juice 1 cup 115

One Rep Max Calculator

Use the calculator below for any lift to estimate your one-rep max based on the amount of weight you can lift on a given move, and the number of clean reps you can achieve before muscle failure
Calculate
Metric Imperial
Your One-Rep Max is
?
These calculations are based on averages

1RM stands for One Repetition Maximum. It is the maximum amount of weight that one can lift for a given exercise. Using the one rep maximum, you can determine your max strength for your muscles based upon exercises being performed.