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Free Diet Tools

1. Calculate Body Mass Index (BMI)

Enter your height and weight then select the Calculate button.  BMI helps determine the weight status of adults by measuring the ratio of weight compared to height.  For adults over age 20, a BMI less than 18.5 specifies you are underweight, anything between 18.5 and 24.9 is healthy, values between 25 and 29.9 mean you are overweight, and values greater than or equal to 30.0 indicate obesity.  Note:  Athletes may have a higher than normal BMI due to muscle.  Source:  United States Centers for Disease Control and Prevention.
Height:  feet Inches
Weight: Pounds

2. Calculate target heart rate

Enter your age, then choose the number of seconds and select the Calculate button.  Source:  American Heart Association.
Enter your age:
When exercising, your heart rate should be between and beats every seconds.
It should not exceed .

3. Calculate Body Fat Percentage

Enter the measurements below, then select the Calculate button.  Weightmania provides a more accurate version of this tool.  Source:  United States Navy and Air Force.
Neck size at narrowest point: inches 
Waist size at navel (men only): inches
Waist size at narrowest point (women only): inches
Hip size at widest point (women only): inches
%Body fat:
Bodyfat Chart

More on Body Mass Index (BMI)

Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI is a reliable indicator of body fatness for people. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat, such as underwater weighing and dual energy x-ray absorptiometry (DXA). BMI can be considered an alternative for direct measures of body fat. Additionally, BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.

BMI Formula
weight (lb) / [height (in)]2 x 703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs, Height = 5'5" (65")
Calculation: [150 / (65)2] x 703 = 24.96

BMI Weight Status
Under 19 Underweight
19 - 24 Normal
25 - 29 Overweight
30 - 39 Obese
40 or Over Extemely Obese

How reliable is BMI as an indicator of body fatness?

The correlation between the BMI number and body fatness is fairly strong; however it varies by sex, race, and age.
  • At the same BMI, women tend to have more body fat than men.
  • At the same BMI, older people tend to have more body fat than younger adults.
  • Highly trained athletes may have a high BMI because of increased muscularity rather than fatness.
BMI is only one factor related to risk for disease. For assessing someone's likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors:
  • Waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases).
  • Other risk factors for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).
If a person with a lot of muscle has a BMI over 25, is that still considered to be overweight?
According to the BMI weight status categories, anyone with a BMI over 25 would be classified as overweight and anyone with a BMI over 30 would be classified as obese.

It is important to remember that BMI is not a direct measure of body fatness. BMI is calculated from an individual's weight, which includes both muscle and fat. As a result, some individuals may have a high BMI but not have a high percentage of body fat. For example, athletes may have a high BMI because of increased muscularity rather than increased body fatness. Although some people with a BMI in the overweight range (from 25.0 to 29.9) may not have excess body fatness, most people with a BMI in the obese range (equal to or greater than 30) will have increased levels of body fatness.

Remember, weight is only one factor related to risk for weight related diseases. If you have questions or concerns about the appropriateness of your weight, you should discuss them with your healthcare provider.
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