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A title for these calculator results that will help you identify it if you have printed out several versions of the calculator.

Choose US or Metric units.

Select your gender.

Your current scale weight.

Your height. Use feet (ft) and inches (in) if units is US or centimeters (cm) if units is Metric.

Your current age.

Your one minute resting heart rate (RHR), averaged over 3 to 5 mornings. Use the 'Resting Heart Rate Average Calculator' to help calculate your average RHR then enter the resulting one minute number here. If that calculator is not available, use your index and middle fingers to find your pulse at the side of your neck or on your wrist before getting out of bed in the morning or after sitting down and relaxing for at least 5 minutes. Count the number of heart beats for 1 full minute. Do this for 3 to 5 mornings or days, calculate the average and enter your result here.

Your waist measurement at its narrowest point (usually right above the belly button).

Your hip measurement at its widest point.

The width of your elbow. Hold your dominant arm straight out in front of you then bend your elbow 90 degrees, pointing your fingers straight up. Keep your fingers straight and hold your thumb towards you. From the under side of the bent arm, use calipers to measure the distance between the two prominent bones on either side the elbow. If you don't have calipers, use your opposite thumb and index finger to find the two prominent bones of your bent elbow. Measure the distance between the thumb and index finger by carefully maintaining the distance and holding them against a tape measure or ruler.

Choose the level that best describes how active you are throughout an average day.

Choose the fitness goal closest to your actual goal.

Your approximate Body Mass Index (BMI), which is a representation of the amount of body fat. The lower the number the more toward underweight you tend to be; the higher the number the more toward overweight you tend to be.

Your BMI weight classification. Some people have a higher than average amount of lean mass. BMI results will not be as accurate for those people.

Your waist measurement in proportion to your hip measurement. 100% means your waist and hips are the same measurement. Greater than 100% means your waist is thicker than your hips. Less than 100% means your hips are thicker than your waist.

Pear shaped bodies carry more weight around the hips; apple shaped bodies carry more weight around the waist.

Pear shaped bodies tend to be lower risk for heart disease than apple shaped bodies.

Your calculated frame size (Small, Medium, or Large).

Height and Frame Size are used to determine your Ideal Weight range.

The approximate percentage of your body's mass that is made up of fat.

The portion of your weight that is lean (not fat).

Resting Metabolism (RMR) (also known as Basal Metabolism or BMR) is the minimum calories your body needs each day just to perform its most basic functions.

The average number of calories you burn per day and per hour.

Exercise at an intensity that will keep your heart rate within this range to best meet your fitness goal.

Based on your age, this is your maximum heart rate. Even during high intensity exercise you should not let your heart rate go above this number.