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Body Calculations for Health and Fitness
There are a lot more important things than what that number on the scale says. On this page, you’ll find helpful ways to measure and calculate things like body fat, body mass index, frame size, caloric needs, and waist to hip ratio to determine how truly healthy you actually are.
WAIST TO HIP RATIO:
This is one of the most important measurements to know. Your waist-to-hip ratio tells you your risk of developing life-threatening diseases such as diabetes, cardiovascular disease, cancer, and fertility issues. To find your waist-to-hip ratio, simply follow these steps:
1.) Measure the circumference of your waist one inch above your navel = waist
2.) Measure the circumference of your hips at the widest portion of the buttocks = hip
3.) Plug your numbers into the following equation: Waist divided by Hip
The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) states that women with waist-to-hip ratios of more than 0.8, and men with more than 1.0, are at increased health risk for the above diseases.
FRAME SIZE:
Your frame size gives you a much more realistic picture of what you should weigh. The term ‘big-boned’ really is prevalent in many people today. There are three classifications of frame sizes: small, medium, and large. To determine where you fall, simply follow the steps below:
1.) Measure the circumference of your wrist using your thumb and middle finger. Find your number below:
If your fingers overlap: you have a small frame
If your fingers touch, but do not overlap: you have a medium frame
If your fingers do not touch: you have a large frame
From here, look at the following chart to see where your weight should be:
BODY MASS INDEX:
Your body mass index shows you your health based on your height, relative to your weight, and those are the only two numbers accounted for. I think frame size is a much better approach, but here is the general formula for finding your body mass index, followed by a chart to see where your numbers fall below it:
(Weight (in pounds) X 703) ÷ (Height (in inches))²
BODY FAT PERCENTAGE:
Aside from your waist-to-hip ratio, your body fat percentage is the second most important number you should know in regards to your health. There are tons of different ways to measure this, the most accurate being underwater weighing. Since most of us don’t have the resources to do that, nor do we have bioelectric impedance machines or skin calipers, I’d like to show you a way to mathematically compute your body fat percentage. In all methods of calculations, there is a margin of error. The best thing to do is to stick with the same method, at the same time, and under the same circumstances each time you measure your body fat. Once you find your number, please compare it to the chart below.
Height - measure barefoot
Weight - weigh yourself in the morning, naked, after going to the bathroom, and before eating/drinking
Waist (Men) – measure horizontally, placing the tape across your navel
(Women) – measure horizontally, placing the tape across the smallest part of your waist
Neck - measure below the larynx with the tape sloping slightly downward to the front.
Hips (Women only) – Largest horizontal circumference around the hipsInsert your numbers into the following formula (you will need a scientific calculator to input LOG). If you don’t have a scientific calculator, use this online body fat percentage calculator here.
MEN: all measurements in inches:
%Fat = 86.010*LOG(abdomen – neck) – 70.041*LOG(height) + 36.76
WOMEN: all measurements in inches:
%Fat = 163.205*LOG(abdomen + hip – neck) – 97.684*LOG(height) – 78.387
CALORIC NEEDS FOR WEIGHT LOSS:
Everyone is different when it comes to calories. A calorie is simply not a calorie. Below is a great “rule of thumb” for caloric needs that works for the general population wanting to lose weight, but you may find it is too much and thus needs to be reduced, or is too little and needs to be upped a bit. Start with the recommended daily allotment from the below formula and adjust as needed. Again, this is for those wanting to lose weight and should bring you to a 1-2 pound weight loss per week:
Caloric intake = Goal weight X (hours working out per week + 9.5)
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The information presented is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
