B.M.R
BMR stands for Basal Metabolic Rate and defines the rate that your body uses energy when you are resting in order to keep important functions in your body going.
There are different formulas for calculating the BMR, which is based upon your gender.
BMR Formula for Women: (447.6+ (9.2 x (weight*/2.2)) + (3.1 x (height*/0.39)) - (4.3 x age in years))
BMR Formula For Men: (88.3 + (13.4 x (weight*/2.2)) + (4.8 x (height*/0.39)) - (5.7 x age in years))
The BMR can help calculate, using both your BMR and your activity level, on how to lose weight. If you want to lose weight, then you have to reduce the calorie requirement than the BMR test indicates.
B.M.I
BMI is used to check the body fatness in people.
The formula for BMI is (your weight in kilograms/your height in centimeters)^2.
You use the BMI to categorize weight, into underweight, average, overweight, and obese, which tells what category you fall under based on the whole population.
But, one of the biggest flaws of the BMI test is that the test doesn't take in account of one's muscle mass (lean fat). And muscle weighs more than fat. So you could have fine weight. But because the muscle increases your weight, your weight might become really high. Thus, your BMI would be higher.
Calorie Counter (Calculator)
The Calorie Counter estimates the calories that you need to consume in a day, either to maintain or lose or gain the weight that you have currently.
Here is a link for a Calorie Calculator:
http://www.calculator.net/calorie-calculator.html?ctype=standard&cage=15&csex=f&cheightfeet=5&cheightinch=3&cpound=130&cheightmeter=180&ckg=60&cactivity=1.375&printit=0&x=61&y=9
The way to use a calorie counter is to calculate how many calories you need to eat in a day, depending on if you want to maintain, gain, or lose weight. Then, you need to keep track of all the calories that you are eating in a day to make sure that the total amount of calories you are eating are close to the amount of calories that the calorie calculator calculated for you.
Percent Body Fat
The body fat percentage is a measure of the fitness level, since it's the only measurement that calculates a person's composition without regarding the height or the weight.
There are many tools that are used to calculate your body fat percentage. Such as, skin calipers (pinching skin and measuring the thickness of the skin fold), Bio electrical Impedance (sending electrical impulses through body and measuring how long it takes for the impulses to respond back), Hydrostatic Weighing (underwater weighing), DEXA - Dual Energy X-Ray Absorptiometry (uses x-ray beams with differing intensities to calculate the measure of bone mineral density), and Air-Displacement Plethysmography (sit in a small space and measure how much air is being displaced by one).
Here are the ideal ranges of body fat percentages, based on gender.
Categories Women Men
Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
Obese 32%+ 25%+
The Cooper 12 Minute Run/Walk Test
This test is used to monitor the development of an athlete's aerobic endurance and to get an estimation of their VO2 max.
This is how you do the test:
The athlete warms up for 10 minutes. Then, the assistant commands "Go" and starts the timer while the athlete continues the test. Next, the assistant informs the athlete of the remaining time at the end of each lap. Finally, the assistant blows the whistle when the 12 minutes have elapsed and records the distance that the athlete ran to the nearest 10 meters.
Here's an image of the Cooper Test's chart: