Gratis Online Rekenmachines & AI-Tools

Body Mass Index (BMI) is calculated as weight in kilograms divided by height in meters squared: BMI = kg / m squared. Imperial formula: (lbs x 703) / (inches squared). WHO classifications: underweight below 18.5, normal 18.5 to 24.9, overweight 25.0 to 29.9, obese class I 30.0 to 34.9, obese class II 35.0 to 39.9, obese class III 40 and above. For example, someone 5 foot 10 inches (70 inches) weighing 170 lbs: (170 x 703) / 4900 = 24.4, classified as normal. BMI limitations: does not distinguish muscle from fat (bodybuilders often classify as overweight), does not account for age, sex, or ethnicity (BMI thresholds for Asian populations are lower: overweight at 23, obese at 27.5 per WHO Asia-Pacific guidelines). For a more complete picture combine with: waist circumference (over 102 cm men or 88 cm women indicates increased cardiometabolic risk), body fat percentage (measured via DEXA scan, bioelectrical impedance, or skinfold calipers), and waist-to-hip ratio.

Daily caloric needs depend on basal metabolic rate (BMR) multiplied by activity factor. The Mifflin-St Jeor equation is most accurate: Men BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age years) + 5; Women BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age years) - 161. Multiply BMR by activity factor: sedentary 1.2, lightly active (1 to 3 days exercise per week) 1.375, moderately active (3 to 5 days per week) 1.55, very active (6 to 7 days per week) 1.725, extremely active (twice daily training or physical job) 1.9. Example: 35-year-old woman, 65 kg, 165 cm, moderately active: BMR = 650 + 1031 - 175 - 161 = 1345; TDEE = 1345 x 1.55 = 2085 kcal per day for maintenance. For weight loss, create a deficit of 500 to 750 kcal per day (targets 0.5 to 1 kg loss per week); for weight gain, create a surplus of 250 to 500 kcal per day with resistance training. Very low calorie diets (under 1200 kcal women, 1500 kcal men) should only be followed under medical supervision.

Body fat percentage measurement methods range widely in accuracy and cost. Gold standards: DEXA scan (Dual-Energy X-ray Absorptiometry, accuracy plus or minus 1 to 2 percent, cost 50 to 150 dollars per scan), hydrostatic weighing (plus or minus 1 to 2.5 percent, available at university labs), BOD POD air displacement plethysmography (plus or minus 1 to 2.7 percent, cost 45 to 85 dollars). Consumer methods: skinfold calipers using 3-site (Jackson-Pollock) or 7-site protocol in expert hands plus or minus 3 to 4 percent, cost 15 to 40 dollars for calipers. Bioelectrical impedance analysis (BIA) via smart scales (Withings, Tanita): plus or minus 4 to 8 percent, strongly affected by hydration status (measure fasted morning, same hydration conditions). Navy circumference method: free, plus or minus 3 to 5 percent. Smart mirrors with body scanning: plus or minus 2 to 4 percent (Naked Labs, Mirror). Healthy body fat ranges (American Council on Exercise 2026): men essential 2 to 5 percent, athletes 6 to 13 percent, fitness 14 to 17 percent, average 18 to 24 percent; women essential 10 to 13 percent, athletes 14 to 20 percent, fitness 21 to 24 percent, average 25 to 31 percent. Trend matters more than absolute number: track monthly under consistent conditions.

Target heart rate zones use maximum heart rate (MHR) as the reference. Simple estimation: MHR = 220 - age (Fox formula); more accurate: MHR = 208 - (0.7 x age) (Tanaka formula). Target zones: warm-up and recovery 50 to 60 percent MHR, fat-burning zone 60 to 70 percent MHR, aerobic zone 70 to 80 percent MHR, anaerobic threshold 80 to 90 percent MHR, VO2 max zone 90 to 100 percent MHR. Example for 40-year-old: MHR = 208 - (0.7 x 40) = 180 bpm. Aerobic zone = 126 to 144 bpm. American Heart Association 2025 recommends 150 minutes per week moderate-intensity (zone 2 to 3) OR 75 minutes vigorous (zone 4+), plus 2 days resistance training. For endurance athletes, 80 to 20 polarized training is optimal: 80 percent easy pace (zone 2, below 70 percent MHR), 20 percent hard (zone 4 to 5). Heart rate variability (HRV) measured by wearables (Whoop, Garmin, Apple Watch) is increasingly used to gauge recovery: higher HRV indicates better recovery and readiness. Individual variation is high — for precise zones, perform a threshold test (graded exercise test on bike or treadmill) at a sports medicine lab or use FTP (functional threshold power) testing for cyclists and runners.

Daily water needs depend on body weight, activity, climate, and diet. The National Academy of Medicine recommends: men 3.7 liters (125 oz) per day, women 2.7 liters (91 oz) per day, including water from all sources (beverages and food provide about 20 percent of total). Practical calculation: 30 to 40 ml per kg body weight for sedentary adults, plus 500 to 1000 ml per hour of exercise depending on sweat rate and environmental conditions. Example: 70 kg adult sedentary: 2100 to 2800 ml per day. Athletes need more: an endurance runner losing 1.5 liters per hour during hot weather training may need 5 to 7 liters total daily. Signs of adequate hydration: pale yellow urine (color chart 1 to 3 out of 8), urination every 2 to 4 hours during day, absence of thirst as primary signal. Excessive hydration (over 1 liter per hour for extended periods) can cause hyponatremia (dangerously low blood sodium), especially in endurance events — marathon runners have died from this. For exercise over 1 hour, use electrolyte replacement (sodium 300 to 700 mg per liter, potassium 80 to 200 mg per liter). Caffeine and alcohol have mild diuretic effects but still contribute net water. Older adults (over 65) have reduced thirst sensation and should proactively drink — dehydration is a common cause of falls and confusion in seniors.