Your BMI is an objective
scientific measure, that uses your height and weight. You can calculate your
BMI by dividing your weight in kilograms by the square of your height in
meters. In other words the algebraic expression for BMI is:
The interactive menu
planner is designed to guide daily food and meal choices based on one
day's calorie allowance. It may be used in advance to plan a meal, or at
the end of a day to add up total calories, as well as fat, and
carbohydrates consumed.
To Use the Menu Planner
Choose your total number
of calories for the day, and then choose a meal. For each meal you are
provided options of food choices according to the foods groups included
in the American Dietetic Association (ADA) exchange list. Once you
select a specific food item, you will also need to choose the number of
servings consumed. The servings are based on the ADA exchange list. For
example, if you consumed 3 oz. lean beef, you would enter 3 servings.
Since the nutrients for
the different foods included in this menu planner are based on the ADA
exchange list, they may differ from the Nutrition Facts Food Label and
the Dietary Guidelines For Americans.
To Make Changes to a
Previously Selected Meal
Choose the meal to be
changed under Select Calories and a Meal, then click the food item to
the right of the page under Meal Menu.
To change a meal item
quantity, click on to the serving size and adjust the amount
accordingly.
To add a food, select
the appropriate food item and enter the number of servings.
To delete a food,
select the appropriate food item and choose 0 servings.
The Menu Planner will
automatically adjust the Meal Selections at the bottom of the page, as
well as Calories Used, Calories Remaining, Total Fat and Carbohydrate
under Select Calories and a Meal.
This page includes a simple “JavaScript” program to
calculate your exact BMI (in metric measurements) and a height versus weight
chart that will approximate your BMI (in English measurements).
To use the program enter your height in meters and
weight in kilograms, in the boxes below, and then click “Calculate.” For
those unfamiliar with the “MKS” system, listed below are relevant unit
conversion factors, and an example of English to metric unit conversion.
1 inch = 2.54 cm
1 meter = 100 cm
1 lb = 0.45359237 Kg
For example:
5 feet 8 inches = 5 ft (12 in /
ft) + 8 in = 68 inches
68 in (2.54 cm / in) = 172.72 cm
172.72 cm (1 meter / 100 cm) = 1.7272
meters
and
139 lbs (0.45359237 Kg / 1 lb) =
63.0493853 Kg
your calculated BMI is
If your BMI is below 20:
This indicates a lean BMI, which means you have a low amount of body fat. If
you are an athlete, this can be desirable. If you are not an athlete, a lean
BMI can indicate that your weight may be too low which may lower your
immunity. If your BMI and body weight are low, you should consider gaining
weight through good diet and exercise habits, to increase your muscle mass.
If your BMI is between 20 and 22:
This indicates the ideal, healthy amount of body fat, which is associated
with living longest, and the lowest incidence of serious illness.
Coincidentally, it seems this ratio is what many individuals perceive to be
the most aesthetically attractive.
If your BMI is between 22 and 25:
This is still considered an acceptable range, and is associated with good
health.
If your BMI is between 25 and 30:
You are considered “Hefty” and should finds ways to lower your weight,
through diet and exercise. You are at increased risk for a variety of
illnesses at your present weight. You should lose weight by changing your
diet and exercising more.
If your BMI is over 30:
This indicates an unhealthy condition, your excess “Prosperity” is putting
you at risk for heart disease, diabetes, high blood pressure, gall bladder
disease and some cancers. You should lose weight by changing your diet and
exercising more.
BMI
Height (in)
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
Weight
(lbs)
4'10"
4'11"
5'0"
5'1"
5'2"
5'3"
5'4"
5'5"
5'6"
5'7"
5'8"
5'9"
5'10"
5'11"
6'0"
6'1"
6'2"
6'3"
6'4"
100
21
20
20
19
18
18
17
17
16
16
15
15
14
14
14
13
13
13
12
105
22
21
21
20
19
19
18
18
17
16
16
16
15
15
14
14
14
13
13
110
23
22
22
21
20
20
19
18
18
17
17
16
16
15
15
15
14
14
13
115
24
23
23
22
21
20
20
19
19
18
18
17
17
16
16
15
15
14
14
120
25
24
23
23
22
21
21
20
19
19
18
18
17
17
16
16
15
15
15
125
26
25
24
24
23
22
22
21
20
20
19
18
18
17
17
17
16
16
15
130
27
26
25
25
24
23
22
22
21
20
20
19
19
18
18
17
17
16
16
135
28
27
26
26
25
24
23
23
22
21
21
20
19
19
18
18
17
17
16
140
29
28
27
27
26
25
24
23
23
22
21
21
20
20
19
19
18
18
17
145
30
29
28
27
27
26
25
24
23
23
22
21
21
20
20
19
19
18
18
150
31
30
29
28
27
27
26
25
24
24
23
22
22
21
20
20
19
19
18
155
32
31
30
29
28
28
27
26
25
24
24
23
22
22
21
20
20
19
19
160
34
32
31
30
29
28
28
27
26
25
24
24
23
22
22
21
21
20
20
165
35
33
32
31
30
29
28
28
27
26
25
24
24
23
22
22
21
21
20
170
36
34
33
32
31
30
29
28
27
27
26
25
24
24
23
22
22
21
21
175
37
35
34
33
32
31
30
29
28
27
27
26
25
24
24
23
23
22
21
180
38
36
35
34
33
32
31
30
29
28
27
27
26
25
24
24
23
23
22
185
39
37
36
35
34
33
32
31
30
29
28
27
27
26
25
24
24
23
23
190
40
38
37
36
35
34
33
32
31
30
29
28
27
27
26
25
24
24
23
195
41
39
38
37
36
35
34
33
32
31
30
29
28
27
27
26
25
24
24
200
42
40
39
38
37
36
34
33
32
31
30
30
29
28
27
26
26
25
24
205
43
41
40
39
38
36
35
34
33
32
31
30
29
29
28
27
26
26
25
210
44
43
41
40
38
37
36
35
34
33
32
31
30
29
29
28
27
26
26
215
45
44
42
41
39
38
37
36
35
34
33
32
31
30
29
28
28
27
26
220
46
45
43
42
40
39
38
37
36
35
34
33
32
31
30
29
28
28
27
225
47
46
44
43
41
40
39
38
36
35
34
33
32
31
31
30
29
28
27
230
48
47
45
44
42
41
40
38
37
36
35
34
33
32
31
30
30
29
28
235
49
48
46
44
43
42
40
39
38
37
36
35
34
33
32
31
30
29
29
240
50
49
47
45
44
43
41
40
39
38
37
36
35
34
33
32
31
30
29
245
51
50
48
46
45
43
42
41
40
38
37
36
35
34
33
32
32
31
30
250
52
51
49
47
46
44
43
42
40
39
38
37
36
35
34
33
32
31
30
255
53
52
50
48
47
45
44
43
41
40
39
38
37
36
35
34
33
32
31
260
54
53
51
49
48
46
45
43
42
41
40
38
37
36
35
34
33
33
32
265
56
54
52
50
49
47
46
44
43
42
40
39
38
37
36
35
34
33
32
270
57
55
53
51
49
48
46
45
44
42
41
40
39
38
37
36
35
34
33
275
58
56
54
52
50
49
47
46
44
43
42
41
40
38
37
36
35
34
34
280
59
57
55
53
51
50
48
47
45
44
43
41
40
39
38
37
36
35
34
285
60
58
56
54
52
51
49
48
46
45
43
42
41
40
39
38
37
36
35
290
61
59
57
55
53
51
50
48
47
46
44
43
42
41
39
38
37
36
35
295
62
60
58
56
54
52
51
49
48
46
45
44
42
41
40
39
38
37
36
300
63
61
59
57
55
53
52
50
49
47
46
44
43
42
41
40
39
38
37
Under-weight
Healthy-weight
Hefty
Prosperous
Grossly Prosperous
Body Mass
Index (BMI)
Body mass index, or BMI, is a new term to most people. However,
it is the measurement of choice for many physicians
and researchers studying obesity. BMI uses a mathematical
formula that takes into account both a person's height and
weight. BMI equals a person's weight in kilograms divided by
height in meters squared. (BMI=kg/m2).
Risk
of Associated Disease According to BMI and Waist Size
BMI
Waist less than or equal to
40 in. (men) or
35 in. (women)
Waist greater than
40 in. (men) or
35 in. (women)
18.5 or less
Underweight
--
N/A
18.5 - 24.9
Normal
--
N/A
25.0 - 29.9
Overweight
Increased
High
30.0 - 34.9
Obese
High
Very High
35.0 - 39.9
Obese
Very High
Very High
40 or greater
Extremely Obese
Extremely High
Extremely High
Borg Perceived Exertion Scale
Borg
Perceived Exertion Scale
The Borg Perceived Exertion Scale
gives you an idea of how hard your exercise feels. If it feels
light (less than 12), you should increase the pace of your
exercise, walking, biking, swimming, etc. If the exercise feels
hard (14 or greater, you need to slow the pace. Exercise should
feel somewhat hard (12-13).
RPE Rating
Relative Perceived Exertion
6
.
7
Very, Very Light
8
.
9
Very Light
10
.
11
Fairly Light
12
.
13
Somewhat Hard
14
.
15
Hard
16
.
17
Very Hard
18
.
19
VERY, Very Hard
20
If I do more I'll die!
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