# Fitness Calculations

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### Karvonen Equation for Target Heart Rate Range Calculation

The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. Staying within this range will help you work most effectively during your cardio workouts.

The typical way we calculate MHR is with the formula 220-age. This formula is a bit controversial because it doesn’t reflect the differences in heart rate according to age;

the formula overestimates the max heart rate for younger athletes, and underestimates the max heart rate for older athletes.
A more accurate formula, offered in a study published in the journal, Medicine & Science in Sports & Exercise, is

#### 206.9 – (0.67 x age)

The Equation:

THR= [(MHR – RHR) X % intensity] + RHR

### Definitions:

THR =Target Heart Rate

MHR =Maximum Heart Rate 206.9 – (0.67 x age)

RHR =Resting Heart Rate (bpm when at rest)

BPM =Beats Per Minute

HRR =Heart Rate Reserve (Difference between MHR and RHR)

% Intensity =Usually 60 and 80 percent

Here is an example of the Karvonen formula for a 23 year old person with a resting heart rate* of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you’ve been resting for a while).

206.9 – (0.67 x 23 (age)) = 191
191 – 65 (resting heart rate) = 126 (heart rate reserve)
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (resting heart rate) = 172
The target heart rate zone for this person would be 147 to 172

You only have one life, choose to live it.

## KARVONEN FORMULA WORKSHEET

Take your heart rate first thing in the morning in a lying position before rising.

Count how many beats in one minute.  Do this for 5 consecutive days.

Day 1__________

Day 2__________

Day 3__________

Day 4__________

Day 5__________

Total of all 5 days___________  divide by 5 = _________________________

Now, (206.9 – (0.67 x 23 (age)) = _____________________

____________________ minus ____________________ = ______________________

_________ x .50 = _________ + _________ = __________  (Your Target Heart Rate at 50%)

x .65 = _________ + _________ = ________  (Your Target Heart Rate at 65%)

x .70 = _________ + _________ = ________  (Your Target Heart Rate at 70%)

x.75 = _________+ _________ = ________  (Your Target Heart Rate at 75%)

x .80 = _________ + _________ = ________  (Your Target Heart Rate at 80%)

x .85 = _________ + _________ = ________  (Your Target Heart Rate at 85%)

x .92 = _________ + _________ = ________  (Your Target Heart Rate at 92%)

## Finding Your Daily Caloric Needs:

Calculating your Basal Metabolic Rate (BMR)     Total Daily Energy Expenditure (TDEE)

Men: BMR = 66.5 + (13.75 X wt in kg) + (5.003 X ht in cm) – (6.775 X age in years)

Women: BMR = 655.1 + (9.5663 X wt in kg) + (1.85 X ht in cm) – (4.676 X age in years)

Note: 1 inch = 2.54 cm. — Height in inches x 2.54 = Height in centimeters                                                                                                                                                                                                                                      1 kilogram = 2.2 lbs. — Weight in pounds / 2.2 = Weight in kilograms

Example:

You are female,                                                                                                                                                                                                                                                                                                                                   You are 30 years old,                                                                                                                                                                                                                                                                                                                        You are 5′ 6 ” tall (167.6 cm)                                                                                                                                                                                                                                                                                                           You weigh 120 lbs. (54.5 kilos)

Your BMR = 655.1 + 521.36 + 310.06 – 140.28 = 1346.24 -or- 1346 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

###### Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example: Your BMR is 1346.24 calories per day                                                                                                                                                                                                                                                                           Your activity level is moderately active (work out 3-4 times per week)                                                                                                                                                                                                                             Your activity factor is 1.55

Your TDEE = 1.55 X 1346.24 = 2086.67 -or- 2087 calories/day

##### Katch-McArdle formula (BMR based on lean body weight)

If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men’s formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women. BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:

You are female You weigh 120 lbs. (54.5 kilos)

Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)

Your lean mass is 96 lbs. (43.6 kilos)

Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:

Your activity level is moderately active (work out 3-4 times per week)

Your activity factor is 1.55 Your TDEE = 1.55 X 1312 = 2033 calories

Take the guesswork out of your calculations and take control of your life! There are too many variables in our daily fitness lives to leave something simple and easily determined, to chance.

Visit us at Imprint Fitness if you have any questions and to contact us directly.

Happy calculating & I’ll see you around the gym!

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