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National Council on Strength and Fitness

Trainer Calculators

NCSF Trainer Calculators allow you to easily calculate essential information such as Target Heart Rate, Resting Metabolic Rate, 1 Rep Max and many other values both you and your client need to know. Enhance your services and expertise by providing detailed calculations of some of the most sought after information in the personal trainer profession. Don’t waste time with lengthy, long-hand calculations; simply plug in a few numbers and click “calculate” to find the answers.

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Harris-Benedict Method RMR calculates the number of calories expended to maintain the body during normal resting conditions. For most individuals, RMR represents 60% to 70% of the daily caloric need. Knowing the metabolic rate is paramount to the establishment of daily caloric intake guidelines for individual clients.

Resting Metabolic Rate

Harris-Benedict Method

Gender
Height
 
Weight
Age

Lean Mass Formula

The larger the body size, the more calories it takes to sustain it. This relationship is reflected in all RMR equations. The Lean Mass Formula is based on the relationship between Lean Mass and an individual's RMR.

Resting Metabolic Rate

Lean Mass Formula

Enter Subject's Fat-Free Mass

Information

The energy calculators can be used to predict caloric need based on activity participation. The Dietary Guidelines for Americans suggest percentile ranges for energy yielding nutrients to support health. The current recommendations include <30% calories from fat, 15-20% calories from protein, and 55-60% calories from carbohydrate. Although these guidelines encompass values appropriate for a large percentage of the population, individual variations exist. These variations increase with training volume and intensity. Additionally the percentage method of tracking nutrients is very difficult. In addition to knowing total calories consumed per day a person would have to know total calories consumed from each energy nutrient and the math to convert it to percentage of total calories. Tracking grams of energy is often easier as food labels express food energy by grams.

The following calculators provide for caloric adjustments specific to body size and activity performance and provide recommendations in grams and calories of individual energy sources as well as the collective energy distribution in the recommended diet. To use the calculators simply enter in the data requested in the specified unit. When entering body weight the unit of measure is in pounds. The fat recommendation is expressed as a percentage. To determine the activity status used for energy recommendations refer to the activity descriptors. They will provide assistance in classifying the amount of work performed in a week’s time. The energy recommendations are expressed in ranges of gram of energy per kilogram of bodyweight which allows for further refinement of the activity status. Selecting numbers within the range that correspond to the most accurate work rate will provide the closest actual energy need.

Activity Descriptors

Sedentary

Limited physical movement per day.

Low Level Physical Activity

No structured exercise program but routinely engage in activities of a physical nature such as house work, gardening, lawn work, bowling, golf, and/or walking.

Moderate Level Physical Activity

Structured physical activity performed at least three times a week including aerobic training for period of 20- 30 minutes sustained. Exercise intensity less than 75% or resistance training or sports of a continuous nature performed two times per week.

Any combination of the previous or sports performed at least three times a week such as basketball, tennis or soccer. Continuous exercise performed for at least 30 minutes more than 3 times per week or moderate level resistance training performed at least three times per week.

High Level Physical Activity

Any combination of the previous in addition to moderate level resistance training or structured exercise performed the majority of the week including moderate-high intensity aerobic training or continuous sports played or practiced most days of the week.

Two or more hours of any structured exercise program or continuous movement sport participation or mod-heavy resistance training performed at least four days per week or sports conditioning in addition to resistance training two or three times per week.

Competitive Level

Competitive athlete training – includes resistance training conditioning sports practice and sport participation most days of the week.

Daily Energy Nutrient Intake

Weight
Activity Level
Daily Protein Requirement See Activity Descriptors
Select a number in this range
Daily Carbohydrate Requirement See Activity Descriptors
Select a number in this range
Daily Need and Daily Fat Intake Requirement
Recommended Fat Intake

Information

All human function requires oxygen to execute the required metabolic response. The specific amount of oxygen depends on the intensity of the activity. At rest, the body is said to utilize only 3.5 ml · kg-1 · min-1 of oxygen or 1 MET. We also know that for every liter of oxygen the body utilizes it expends roughly 5 calories. With this information we can predict the caloric requirement for almost any activity.

Estimating Caloric Expenditure

Weight
MET intensity
Duration (minutes)

Information

Instead of establishing body weight goals based upon arbitrary data the fitness professional can calculate an appropriate body weight using the Target Body Weight Formula, which uses body fat percentage to compute body weight goals. The calculator also provides a breakdown of fat mass and fat free mass based on current body fat percentage input.

Target Body Weight

Current Body Fat %
Weight
Goal Body Fat %

Information

Find the body composition of a client quickly and easily by entering your 3-site skin fold readings into the Body Fat Calculator. Percentage of fat is calculated by the formula of Siri.

Body Fat Calculator

Gender

Information

BMI is a quick and easy method for providing a guide in determining if one's weight is appropriate for one's height. As in the case with girth measurements and height weight tables, BMI does not provide a differentiation of fat and non-fat weight. For most adults however there is a clear correlation between elevated BMI and negative health consequences. When BMI climbs above 27 kg/m2, the risk of developing cardiovascular disease rises dramatically. It is suggested that adults maintain a BMI below 25 kg/m2. When BMI is between 25 kg/m2 and 27 kg/m2 one can be considered somewhat overweight with a slightly elevated risk and when it climbs above 27 kg/m2 the risk for suffering negative health outcomes is significantly higher.

Body Mass Index (BMI)

Height
 
Weight

Information

Target Heart Rate Zones have been established to assist individuals determining the correct aerobic exercise intensity. THRZs have been established to optimize gains in cardiorespiratory fitness and should be prescribed to meet the needs of each individual client.

Target Heart Rate

Training Zones

Age
Resting Heart Rate

Information

Determining a person’s strength can be done accurately using a prediction of one repetition maximum formula. The formula converts the maximal repetitions of a given resistance into a one repetition prediction. Ideally the number of repetitions of a particular exercise is performed to volitional failure (technique breakdown) using 10 or less repetitions for the highest level of accuracy. Higher repetition ranges are still viable for predictive value but the estimation of error increases with the repetition number due to the reduced stabilizer contribution.

Use the following formula to predict the one repetition max for the movement performed with resistance. Once the maximum value for one repetition has been determined the resistance for multiple repetitions can be predicted accurately, as well as the progressions for resistance to be used in the future.

1 Rep Max Prediction Equation

Weight Used for Assessment
Number of Complete Reps

Information

The prediction of multi-repetition maximum calculator allows for users to identify the appropriate resistance used based on strength capabilities. Input the one repetition max and the desired number of repetitions and the calculator will provide the resistance that should equate to performance end points. If the one repetition maximum is not known it can be calculated by using the 1RM calculator.

To successfully stress the body for positive physiological adaptation and goal attainment, the principles of progressive overload must be employed correctly. The multi-repetition calculator allows users to identify the appropriate weight used for a designated number of repetitions. This helps prevent training at intensities which are too high or too low. Enter the one repetition max or predicted maximal resistance for a single controlled contraction as well as the desired number of repetitions to be used for the exercise. The calculator will output the resistance that should be used for the desired number of repetitions entered.

Multi-Repetition Prediction Equation

Maximum Calculator

1 RM weight
Number of desired Reps

Information

The Percentage of Max Effort Calculator predicts the amount of work performed expressed as a percentage of capacity. For instance an individual performing 12 repetitions using 70% of 1RM is lifting at a 95% effort. Using this formula identifies percentage of capacity and enables for a progressive model.

Percentage of Max Effort

Number of Repetitions
Select percentage of 1 RM

Information

Daily energy expenditure is based on several factors including a person’s size, sex, food intake, and physical activity participation. To identify the amount of calories needed to gain, lose, or maintain weight one must know how many calories they expend per day. The Daily Caloric Need calculator takes into account all relevant information including RMR, thermic effect of food and physical activity status to reliably predict your daily caloric expenditure.

Daily Caloric Need

Gender
Height
 
Weight
Age
Carbohydrate Intake
Protein Intake
Alcohol Intake
Current Activity Status

Information

Determining Heart Rate Max is necessary to accurately identify an exerciser’s relative training zones for improved cardiorespiratory fitness or for competitive event preparation. Heart rates correlate to oxygen uptake during aerobic exercise and therefore aerobic activities above 50% of VO2max can be used to set exercise training zones. As the heart becomes more conditioned it can perform the same workload using less beats, explaining why elite competitors actually experience a decline in Maximal Heart Rate.

Predicted Maximal Heart Rate

Gender
Age
Smoker

Information

VO2max can be predicted from different levels of physical activity. The more maximal the effort, the better the predictive value, as heart rates and VO2max best correlate at higher training intensities. Factors that determine VO2max prediction include the amount of work completed per measure of time as well as heart rate response to different levels of effort. Individuals who are physically fit can use maximal tests like the Astrand treadmill protocol or the 1.5 mile run test. Less fit individuals can determine their relative VO2max via the one (1) mile walk test with ending heart rate. Once the VO2max has been determined, the HR training zones can be determined.

VO2max – Volume of Oxygen

Method

Information

Determining the amount of calories burned during physical or daily activity is vital to any exerciser’s health and fitness goals. The use of VO2max in conjunction with heart rate provides an accurate measurement of the amount of oxygen utilized during activity. The specific amount of oxygen depends on the intensity of the activity; for every liter of oxygen the body utilizes it expends roughly 5 calories. As the heart becomes more conditioned it can perform the same workload using less beats resulting in increased efficiency. This calculator will predict caloric expenditure based on the intensity and duration of the exercise coupled with the individual’s current cardiovascular fitness level.

Exercise Energy Expenditure

VO2max
Age
Weight
Minutes
Measured Heart Rate
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Resting Metabolic Rate
The estimated RMR is ?? kcals/day
Resting Metabolic Rate
The estimated RMR is ?? kcals/day
Daily Energy Nutrient Intake

Daily Protein Requirement

(g/kg of bodyweight), (calories)

Daily Carbohydrate Requirement

(g/kg of bodyweight), (calories)

Daily Need and Daily Fat Intake Requirement

Subject's Total Fat %: ??


*The World Health Organization (WHO) has set lower limits (15%) and upper limits (30%) for total fat.

Daily Fat: grams
  calories
 
Total Need: calories/day
 
Recommendations
Sugar: ≤
Saturated Fat: ≤
Fiber: 20-35 g/day
METS to Calories Conversation
Calories: ??
Target Body Weight
Subject's Current Fat Mass: ?? lbs
Subject's Fat Free Mass: ?? lbs
Subject's Goal Body Weight: ?? lbs
Body Fat Calculator
Subject's Body Fat: ??

Risk Category Men (% body fat) Women (% body fat)
Essential 3-5.9 11-14.9
Healthy 6-19.9 15-26.9
Moderate Risk 20-24.9 27-31.9
High Risk ≥ 25 ≥ 32
Body Mass Index
Subject's BMI: ?? kg/m2

Category BMI (kg/m2)
Underweight ≤ 18.5
Normal 18.5-24.9
Overweight 25.0-29.9
Obese Class I 30.0-34.9
Obese Class II 35.0-39.9
Obese Class III ≥ 40
Target Heart Rate
Estimated maximum heart rate: ?? beats * min-1

Target Heart Rate Zones

Heart Rate Max Method (recommended range 75%-90%)

50% 75%
55% 80%
60% 85%
65% 90%
70% 95%

Karvonen Formula

Heart Rate Reserve Method (recommended range 60%-80%)

50% 75%
55% 80%
60% 85%
65% 90%
70% 95%
1 Rep Max Prediction
Estimated 1 RM: ?? lbs
Multi-Repetition Prediction
Estimated Workout Weight: ?? lbs
Percentage of Max Effort
% of Max Capacity: ??
Daily Caloric Need
Estimated Daily Calories Needed: ??
Predicted Maximal Heart Rate

Max Heart Rate: beats * min-1

Low Intensity Steady State: to beats * min-1 (<65% of VO2max)

Moderate Steady State & Intervals: to beats * min-1 (60-80% VO2max)

High Intensity Intervals & Tempo Training: to beats * min-1 (~85% of VO2max)

Interval Training (High Intensity Intervals; HIT): to beats * min-1 (> 85% VO2max)

VO2max - Volume of Oxygen
VO2max: ml * kg-1 * min-1

Aerobic Fitness Classification (ml * kg-1 * min-1)

MEN
Age 20-29 30-39 40-49 50-59 60+
Above Average ≥46.8 ≥44.6 ≥41.8 ≥38.5 ≥35.3
Average 42.5-46.7 41.0-44.5 38.1-41.7 35.2-38.4 31.8-35.2
Below Average <42.4 <40.9 <38.0 <35.1 <31.7
 
WOMEN
Age 20-29 30-39 40-49 50-59 60+
Above Average ≥38.1 ≥36.7 ≥33.8 ≥30.9 ≥29.4
Average 35.2-38.0 33.9-36.6 30.9-33.7 28.3-30.8 25.9-29.3
Below Average <35.1 <33.8 <30.8 <28.2 <25.8
Caloric Expenditure
Caloric Expenditure: ?? calories
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