Fitness Assessment Calculators

Determine Your Fitness Profile

Step 1: Determine Your Activity Level  (how hard, how long, how often you exercise)


Intensity : How hard you do exercise!


If your exercise results in: Your Intensity
Score is:
No change in pulse from resting level 0
Little change in pulse from resting level
(as in slow walking, bowling, yoga)
Slight Increase in pulse and breathing
(as in table tennis, active golf (no cart))
Moderate increase in pulse and breathing
(as in leasurely bicycling, easy continuous swimming,
rapid walking)
Intermittant Heavy Breathing and Sweating
(as in tennis singles, basketball and squash)
Sustained Heavy Breathing and Sweating
(As in jogging, cross-country skiing, rope skipping)













Duration : How long do you exercise?


If each session continues for: Your Duration
Score is:
Less than 5 minutes 0
5 - 14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-59 minutes 4
60 minutes or more 5









Frequency : How often do you exercise?


If you exercise:
Your Frequency
Score is:
Less than 1 time a week 0
1 time a week 1
2 times a week 2
3 times a week 3
4 times a week 4
5 or more times a week 5









Activity level = Intensity x duration x frequency



Assessing your activity index:


If your activity index is:
Your Estimated Level
of Activity is:
Less than 15 Sedentary
15-24 Low Active
25-40 Moderate Active
41-60 Active
Over 60 Highly Active









Step 2: Determine Body Composition (the ratio of body fat to bone and muscle)


Sensations of heaviness and clumsiness and the feeling that clothes no longer properly fit has

to with body composition.  Although weight does play some part in body composition how you assess

your weight will depend to some extent on your body build.  The smaller your body build is the

closer your weight should be to the lower end of an Ideal Weight Table.


Body Build : The size of your wrist gives a good indication of your body bulid.


Measure circumference of your wrist.  (Hint: Wrap a piece of string around wrist and measure distance

with a ruler.)


Body Build Measurements
Small Medium Large
Female 5.5 inches or less 5.6-6.2 inches 6.3 inches or more
Male 6.7 inches or less 6.8-7.4 inches 7.5 inches or more



Ideal Body Weight

Click here to determine your ideal weight from an Ideal Weight Table.




% Body Fat : A steady increase in weight over the years or an increase in your waist measurement are

both fairly acurate indications that a disproportional amount of extra weight is likely in the form of fat not muscle.

Where fat is located also makes a difference.  For example, there is a greater risk to your health, if there is

excess fat around your waist instead of lower down on upper thighs.


To determine your body fat click here.



Women %
Men %
Essential Fat Less than 8 Less than 5
Minimal Fat Weight 15 5
Most Athletes 12-22 5-13
Optimum Health 18-30 10-25
Optimum Fitness 16-25 12-18
Too Much Fat Greater than 30 Greater than 25









Body Mass Index (BMI): BMI is a variance of the height-weight table and it is based on the concept that a person's weight

should be proportional to height.  Although there ar some drawbacks to this method, this method is fairly accurate for those who

don't have an excess of muscle mass.


To determine your BMI click here.



If your BMI is:
You are considered:
Less than 18.5 Underweight
18.5-24.9 Normal
25-29.9 Overweight
30 to 34.9 Stage 1 Obese - Better watch!!**
35 to 39.9 Stage 2 Obese - OH NO!!! **
40 and greater Stage 3 Obese - Boy do I need Help! **








** Note: No matter where you stand there is hope.  Don't let your present results freak you out,  there is always something that can be done.  Start our Metabolic Bio Typing program now - don't wait.  You will be surprised and pleased at the results.  There are no supplements to take and no specialmeals to buy.