Below are the BMI weight status categories for adults 20 years and older. References Weir, C. B., & Jan, A. (2022). BMI Classification Percentile And Cut Off Points. In StatPearls. StatPearls Publishing.

Use the scale below to assess the perceived effort of the activity. When lifting weights, evaluate the effort of the intended muscle group, not the entire body. Mavropalias, G. (2023). A 0-10 perceived effort scale for exercise projects and research. https://doi.org/10.17605/OSF.IO/7KU9A

How does this work? This basal metabolic rate (BMR) calculator is based on the Harrison Benedict formula, the most well-known and consistent formula available, given only age, sex, height, and weight. We then multiply the BMR with the activity factor:

Heart rate reserve is a fitness indicator and a more accurate way to find your target heart rate, especially for exercise. Heart rate reserve is the difference between your maximum (peak) heart rate and your resting heart rate. Your maximum heart rate is the number of beats per minute your heart can reach during exercise.…