So, how much water should yo actually drink per day? Well, I am sure that you are familiar with the standard advice of medical professional to drink 8 glasses of water per day. This is standard advice and is necessary to replace fluids naturally lost every day.
What you may not realize is that your body’s water needs change from day to day depending on your activities and even on the temperature around you.
About 60% of your body is composed of water. If you use more water than you drink, you will become dehydrated. That is especially important to keep in mind when you start a new fitness routine. With increased heart rate and muscle use, your body may require more water than usual to stay healthy.
How the Calculator Works
By following a formula that balances weight with the intensity of your daily exercise regiment, our calculator will recommend how much water you need to consumer each day. It is possible to drink too much water but this is not a risk for the average person.
If you are exercising rigorously in a hot climate or for professional cyclists and runners there is some danger of flooding the body’s system with water that flushes out necessary nutrients such as sodium and electrolytes.
For this reason, youthful sports teams play ball games in the heat and distance runners often alternate drinking water with sports drinks that combine water with electrolytes.
Fitness and Water Consumption
It’s no accident that almost every diet and fitness experts tell you to drink a lot of water. It doesn’t matter whether your diet is low-carb or high-protein – you will see advice to drink at least eight glasses of water a day. When you consider your weight and the level of exercise you target, you may need twice as much water each day.
When you start a new diet regiment or fitness plan, use our Water Calculator to establish the minimum amount of water you need. Every system in your body needs fluids in the form of water to function properly. When you change your activity level, don’t forget to increase the water you drink.
Can Drinking Water Increase Metabolism?
There is scientific evidence that backs up claims that drinking water can help you lose weight. It was found people naturally drink more water when their exercise levels increase.
When you exert yourself you often feel thirsty. That’s a message from your body that more fluids are needed and something most of us know without conducting a study.
Drinking one or two full glasses of water before each meal will reduce your hunger. What researchers found was that drinking two cups of water increased the metabolic rate of those tested by as much as 30%.
The increase occurred within minutes of drinking the water and lasted for up to 45 minutes. An increase in metabolism means your body is using more calories of energy. Part of the increase may simply be due to extra energy required to heat the cold water you just drank.
Studies found dieters who increased their water consumption lost weight faster than dieters who followed the same diet plan but did not increase water intake. Studies have had mixed results and it’s likely the increase in metabolism is very small.
However, it could be a daily increase in the amount of water you drink could have an effect on how fast you are able to lose weight. There is certainly no harm in adding an extra glass of water with your meals.
The metabolic increase seems to work best with older dieters. That makes sense as metabolism tends to decrease with age. In young people, the slight increase in metabolism may be insignificant.
When you feel hungry you automatically reach for a snack. If you are on a diet for weight loss or a plan to build muscle strength and endurance, a snack may be more satisfying if you add a glass of water.
Use our BMI index calculator to determine if you are within a normal range of body mass for your height and weight. Body Mass Index doesn’t measure fat but provides you with a number that that indicates whether you are too thin or bordering on dangerous obesity.
BMI results can surprise you. If you have a roll around the mid-section of your body you may believe you are overweight. Entering your height and weight on our BMI index calculator may reveal your weight to be within the normal range. If this is the case, the best fitness program for you may be one that includes toning and strengthening exercises.
Each of the weight groups on the chart has variations. A very slender person might show as underweight or as normal weight based on a 1-2 inch difference in height. If your numerical BMI result is very near one of the lines that define weight categories it doesn’t indicate a problem but may be food for thought.
If you are a runner or a model your may find the BMI calculator index gives you a number in the underweight weight group. Because you have an activity or a profession that provides a good reason for this, it’s not a problem you need to solve.
One of the most useful highlights of the BMI calculator is in helping you face reality if you are overweight. Often weight gain is gradual and you might not recognize you have crossed from normal size to being seen as overweight. It’s also common for people to think of themselves as somewhat overweight when in fact they are in the obese category.
Why You Should Use This Calculator?
The term “body mass index” refers to the ratio of height to weight and dates back to a 1972 medical journal article. The interest in body fat ratios was growing due to increasing obesity in Western societies.
BMI was designed to provide a standard of measurement in population studies rather than for personal use. It is not accurate to use BMI as a medical diagnosis yet it is sometimes used in that way today.
The simplicity of using body mass index is the reason for the popularity of a BMI index calculator. Optimal weight is considered to be a BMI number of 18.5 to 24.9. Lower than 18.5 indicates someone who is underweight while a number exceeding 30 indicates obesity which is a known health risk.
What Does a BMI Result Tell You About Your Body?
The Body Mass Index Calculator basically reveals how thick you are and relates thickness to a weight average. Clearly, if you weigh 200 pounds your height will be a huge factor in weight management. A 6’2″ man is normal at 200 pounds while a man would be morbidly obese at the same weight if he was 5’5″ tall.
BMI was not intended to be used for diagnosis but only as a measurement of averages. If you are embarking on a new diet or fitness program, our calculator will help you understand where you are starting from. If you feel overweight and flabby but the BMI number is in the normal range, perhaps you need to focus on exercise first and diet second.
If you are struggling to fit into your old clothes and explaining it away as having gained a few pounds, the BMI number may give you a wake up call. A number that places you in the left half of the overweight category means you need to combine exercise and diet to bring your weight into the normal range.
If what you find is a number that places you near or in the obese category, it’s time to stop making excuses and embark on a serious diet and fitness program to protect your health.
Before you check out the basal metabolic rate calculator I want you to understand what it stands for for. Basically, basal metabolic rate (bmr) is a measurement of the energy needed by your body when you are resting. Your body’s systems need energy in the form of calories to function.
Even if you are lying in bed all day your body is burning calories to provide energy for your heart, lungs, nervous system, liver, kidneys, muscles and skin. Your age, height and weight determine how fast calories are burned when you body is at rest. This is measured by BMR.
Your Age and BMR
As a child many of us could eat whatever we wanted without gaining weight. Children are active with bodies at rest only while sleeping.
The BMR of a 45 year old woman will be lower than for the same woman at age 25. In practical terms this means fewer calories are expended naturally.
As you age it takes fewer calories to maintain body functions. Thus, if you eat food with the same caloric content at 45 as you ate when you were 25, you are at risk of weight gain.
Does Gender Affect BMR?
Gender does play a role in the basal metabolic rate. The mass index of your body is measured using a muscle:fat ratio. Men have a higher ratio of muscle to fat so will have a higher BMR.
Women have a lower percentage of muscle compared to fat in the body and thus have a lower BMR. Muscle is lean body mass and circulating the blood to feed muscle and the flexing of muscles as you move requires more energy to be expended.
On the other hand, fat cells can be sustained with very few calories. Anyone who is on a diet will agree with that. Height is also a factor in determining BMR and men are most often taller than women.
For both sexes there can be changes in BMR as the rate at which calories are burned is highly dependent on lifestyle and daily activities. BMR doesn’t simply change with gender as metabolic rates vary from one person to the next. Two women of approximately the same age and size can have quite different BMR numbers.
Changing Your BMR
Increasing metabolism is a goal of many dieters. Higher energy levels burn calories more quickly. If you begin to exercise on a regular schedule the exercise itself will increase your metabolism.
You will more efficiently use calories you consume. Your body will become leaner, fat deposits will be lower and you will be able to consume more food each day without gaining weight.
Individual differences in BMR are significant as people with the highest metabolic rates can burn as much as 30% more in calories per day than someone with a low rate. Exercise increases energy and energy leads to a higher metabolic rate.
Dieting and MBR
The standard diet plan focuses on reducing the calories in the food you eat. It seems to make sense as you would expend the same number of calories each day and by eating less you should lose weight.
Fasting or extreme dieting can have the opposite effect. It can lower the BMR of your body so that you require even less food to maintain weight.
This is the reason so many scientifically designed diet plans include certain food combinations and a number of small meals throughout the day. It’s an attempt to keep the BMR from decreasing.
Planned and Unplanned Changes Will Affect BMR
When you are angry or worried your body produces high levels of stress hormones. These can reduce your BMR and require you to consume fewer calories to maintain the same body weight.
Changes in temperature can affect your metabolic rate. In extreme cold, your body uses more energy (more calories) to maintain body heat. In extreme heat, the body may use less energy in an attempt to maintain fluids.
Use our BMR calculator to estimate your own resting metabolism and use that information in developing your diet and fitness plan.
Our max heart rate calculator is especially useful if you aren’t sure how hard to push yourself when exercising.
You know to expect an increased heart rate when you are pounding away on the treadmill or running up down the court in a pickup game of basketball.
If you are new to expending physical effort in an exercise program, the increase in heart rate may be alarming. On the other hand, if your heart rate doesn’t increase to a certain point you may not be exercising in a way that will achieve real results.
Fat Burning Exercise and Heart Rate
Burning fat is the goal of many who start an exercise program. Getting rid of excess body fat requires a sustained period of exercise. For this reason, your pulse rate needs to increase only to a point that can be comfortably maintained.
For a 30 year old male an average heart rate is from 98 to 118 beats per minute. In an exercise designed to lose fat he would increase his heart rate to 137 beats per minute maximum and maintain that heart rate through his exercise.
For a 30 year old female, the healthy heart rate is 95-114 on average and the increase during fat loss exercises would be to 133 maximum beats.
Doing the exercises faster would increase the heart rate more but you would not be able to sustain the movement for the time needed to burn off fat calories. One of the best fat burning exercises is a brisk period of walking each day.
Adjust your pace to increase your heartbeat to the limit set on the pulse rate calculator and maintain the pace rather than slowing down or breaking into a jog.
Aerobic exercises are meant to strengthen your heart. These are much like fat-burning activities as the movement must be continued and the increase in heart rate maintained for a period of time.
Exercises such as cycling, walking and swimming are considered aerobic. They must be maintained for at least 20 minutes to produce benefits. You will breathe deeper and faster while doing aerobics.
This will increase your blood flow and deliver more oxygen to body to muscles and tissues. Aerobic exercise can also improve your mood as endorphins are released that provide a feeling of well-being. Endorphins are a natural pain killer and often aches and pains you felt before exercising will be much improved after an aerobic workout.
What is Anaerobic Exercise?
Anaerobic exercise is almost the opposite of aerobics. Where aerobic exercise is moderate movement over a long period of time – anaerobic is vigorous and short term effort.
An anaerobic exercise lasts only a few minutes before your body is unable to continue as it uses oxygen and works muscles at a rate higher than your body can maintain.
Anaerobic exercises are high intensity and include sprinting, jumping rope, and weight lifting. Short periods of intense effort produce lactose in the muscles which leads quickly to muscle fatigue.
Anaerobic exercise routines combine short periods of exertion with recovery periods. Stretching the muscles before and after exercising in this way is a necessity to avoid pain and damage because anaerobic exercise is targeted to specific muscle groups.
These are the fitness routines that require repetitive groups of exercises. Beginners start with less repetition and fewer sets of repetition and increase the exercise as strength improves. Often a fitness routine that focuses on heart health and strength will alternate days of aerobic and anaerobic exercises.
Use our calculator to determine what level of effort you are using in your exercise program. Increasing your heart rate 10 beats per minute will allow you walk longer while a rapidly beating heart will make you take time to catch your breath and recover frequently. Knowing the maximum safe pulse rate will tell you when it’s time to rest.
The following (see below) calorie burning calculator will clear up any confusion you have about exercises that help you burn the most calories. The basic platform of any diet is to expend more calories than you consume.
The types of food you eat and other factors like your metabolism play a vital role in fitness and affect both weight loss and fitness but in the end if you consume more calories than you use, you will gain weight.
Using Calories of Energy
When you are lying down doing nothing your body is using energy in the form of calories. Your body is never totally still even when you are sleeping as your natural body process of breathing and the contracting of various muscles uses caloric energy.
During a full night’s sleep (8 hours) a 150 lb person will burn less than 500 calories. You won’t lose weight by sleeping a lot, obviously, but if you use the other 16 hours a day wisely losing or maintaining weight isn’t as difficult as you might think.
Our activity calculator will help you decide how much and what type of exercise is needed to use up the calories you eat every day. If you have been sedentary for years, you will be surprised at how much food you can consume every day if you exercise diligently.
You know when you exercise more than usual, your appetite increases. That is your body’s way of telling you to add more calories to replace those you have used during vigorous exercise.
Which Exercises Are Best for Burning Calories?
Vigorous exercising burns more than 7 calories per minute. Running and rowing are examples of activities that burn calories quickly. If your choice for fitness is rigorous exercise you can maintain weight and fitness by exercising just three times a week.
Moderate exercise such as swimming or brisk walking burns 4-7 calories per minute. While the energy used is not as high, moderate exercise can be more pleasant for the average person. A long, brisk walk or jog can include a partner or you can listen to music while you are moving along.
These exercises don’t require the focus of more vigorous activities and are easier on the body. This is important if your focus is getting into shape. A long fast walk or jog five times a week is the activity choice for many who prefer moderate forms of exercise.
The level of activity you choose is critical if you are starting a new fitness routine. You can easily choose the type of exercise by looking at the activity calculator.
Exercises that burn the most calories per hour are rigorous exercises. If you are beginning a fitness routine, starting with one of those methods will lead to muscle pain and other problems.
Establishing a Routine
You can use the calorie burning calculator to design a routine that begins with light exercises that burn minimal calories and increase the level of exercise as your body become stronger.
Your weight plays an important role in your fitness routine. If you are overweight you should begin exercising slowly so your body can become used to more movement. A medical checkup is important for anyone beginning to exercise after months or years of sedentary living.
Use this activity calculator to design your own personal exercise routine. Start with one light exercise and add to it week after week. If you are overweight you will burn off excess fat.
If you are average weight you will build and tone muscle, increase breathing capacity and feel stronger in general. Even better, regular exercise to burn calories will allow you eat more of the healthy foods you love without gaining weight.
Bodybuilders suggest use of a protein calculator to help you select the proper nutrition when you embark on a fit program aimed at increasing the muscle mass of your body.
Including adequate protein in your daily diet is a must for body builders and for anyone who want to increase muscle strength, power or speed.
Most fitness trainers recommend consuming several small meals through the day rather than three meals a day diet that we are accustomed to. This can be difficult to fit into a busy workday but provides a steady source of nutrients and places less strain on your digestive system.
Our Protein Calculator will provide with a range of protein intake per day based on your body weight and on your fitness goals. If your recommended protein intake is 150-180 grams per day, the amount of protein per meal could mean eating quite a bit of meat if you consume three meals a day.
If you set a schedule of six meals a day, you will need only 25-30 grams of protein in each meal. You can have your standard breakfast lunch and dinner as usual but add mid-morning, mid-afternoon and evening snacks that are high protein foods.
Replace your snacks of donuts, chips and fruit with protein packed nuts, trail mix, raisins and cheese to meet your protein needs. You’ll find energy will last throughout the day and the mid-afternoon slump won’t be part of your workday.
High Protein Diet
A high protein diet is not the same as a low carbohydrate diet. Proteins are composed of 22 amino acids that act to repair and to build body tissue. Protein is essential in our daily diet as they support the health of skin, hair and internal organs.
Most of us have sufficient protein in our normal diets but increasing the amount of daily exercise may require an increase in protein intake.
While there are diets that proposed increasing protein while greatly decreasing fat and carbohydrates in the diet, this is not the method most often suggested by medical personnel or experienced fitness trainers.
Instead, they recommend carefully balancing protein intake to aid in reaching your goal in fitness and adjusting the amount of protein to your level of exercise.
What Foods Are Included in High Protein Diets?
You probably know which foods are high in protein. These are the meats, beans, nuts and other energy producing and hunger reducing foods. When you eat high protein foods you often find you feel full for a longer period of time. This is due to the lack of sugar that is common with foods identified as high carb.
Red meat is a good source of protein but health professionals recommend eating red meat in moderation. Vegans often consume high protein diets because so many meals include legumes as a meat substitute. A vegan diet may not include all of the proteins necessary to build stronger muscles.
Managed Protein Intake is Best Recommendation
It is possible to include too much protein in your diet. Using our protein calculator will help you avoid doing that. A diet that consists mainly of protein can cause a strain on kidney function.
A side effect of a high protein diet seldom mentioned is an increase in energy that results from a high-protein, low-carbohydrate diet. This energy increase is often relied on by athletes preparing for events and a pleasant surprise for dieters.
A high protein diet when combined with few carbohydrates eliminates the highs and low of blood sugar common with those foods.