Eman

Calculate your Body Mass Index (BMI) by clicking on imperial or metric, enter your height and weight and then click the calculate button.

The body mass index (BMI) can be used to assess levels of obesity according to ‘cut- offs’ for adults in each category. These categories are set by the World Health Organisation and are as follows:

Body mass index, WHO classifications

<18.5 Kg/m 2 Underweight, Thin
18.5 - 24.9 Kg/m 2 Healthy weight, Healthy
25.0 - 29.9 Kg/m 2 Grade 1 obesity, Overweight
30.0 - 39.9 Kg/m 2 Grade 2 obesity, Obesity
>40.0 Kg/m 2 Grade 3 obesity, Morbid Obesity

When using BMI it is important to remember it gives a measure of your weight relative to your height and is not a direct measure of fatness, but rather an estimate of fatness. In some individuals the BMI may be high, suggesting obesity, yet the person may have a body build with plenty muscle and little fat. A good example of this would be a large, heavy and fit rugby player who has very well developed muscles. At the other extreme, an old person may have a normal or low BMI but may still have a high proportion of body fat. This is possible because the amount of lean (muscle) tissue in the body decreases, as we get older.

When combined with a healthy diet, moderate intensity physical activity can help you to maintain a stable weight. Moderate level activity is the equivalent of brisk walking.

This calorie expenditure calculator provides you with a rough guide to how many calories you will burn (energy expenditure) if you participate in 30 minutes of activity at a moderate intensity. Actual calorie expenditure will vary between individuals, so the figures are not exact.

When calculated, the average weight you select, in either imperial or metric measures, and the activity you choose, will reveal the amount of calories you burn off.

Calorie Expenditure Calculator Select activity select an activity from the drop-down - select an activity - Backpacking with 10lb. Load Badminton Bicycling, 10 mph (6 minutes/mile) Bicycling, 13 mph (4.6 minutes/mile) Bowling Dancing (slow) Gardening, moderate Golfing (walking, w/o cart) Hiking, no load Housework Ironing Jogging, 5 mph Mopping Mowing Raking Running 08 mph Scrubbing the floor Shopping for groceries Skipping rope Snow shovelling Stair climbing Swimming (25 yards/minute) Swimming (50 yards/minute) Tennis Trimming hedges Vacumming Walking, 3 mph Washing the car Weeding Window cleaning Your weight choose imperial or metric, and enter your weight, or the nearest value to it Imperial - select a weight - 6 stone 6 pounds 7 stone 1 pounds 7 stone 12 pounds 8 stone 9 pounds 9 stone 4 pounds 10 stone 1 pounds 10 stone 10 pounds 11 stone 7 pounds 12 stone 2 pounds 12 stone 13 pounds 13 stone 8 pounds 14 stone 5 pounds 15 stone 10 pounds 17 stone 2 pounds 18 stone 8 pounds 20 stone 0 pounds 21 stone 6 pounds Metric - select a weight - 41 kgs 45 kgs 50 kgs 55 kgs 59 kgs 64 kgs 68 kgs 73 kgs 77 kgs 82 kgs 86 kgs 91 kgs 100 kgs 109 kgs 118 kgs 127 kgs 136 kgs

*Adapted from the British Heart Foundation.

Healthy living isn’t just about eating the right food in the right quantities or about getting the right amount of physical activity. For genuine, all-round health, you need to think about both your diet and your activity levels.
In this area you’ll find interactive tools, namely our bmi (body mass index) calculator and our calorie expenditure calculator. These allow you to assess how healthy you really are.

Calorie expenditure calculator
For a rough guide to how many calories you will burn if you participate in 30 minutes of physical activity at a moderate intensity (remember daily recommendation!) use our calorie expenditure calculator.

BMI calculator
Or use our bmi calculator (body mass index calculator) to check out your weight for height and see how it compares with recommendations for health.

Food and health quizzes
In order to help you think about how healthy you really are, why not check out our quizzes in the physical activity and healthy eating sections entitled: how active are you? and how healthy is your diet?

• set activity goals and reward yourself once you have achieved them
• try to change an inactive choice for an active one: take the stiars instead of the lift; walk to the next bus stop on the way home; wash the car by hand instead of taking it to the car wash
• walk or cycle for short errands rather than taking the car (e.g. cycle to the paper shop)
• be active to music - it’s amazing how quickly the time will go
• choose activities that you enjoy doing. Physical activity should never be a chore.
• watch only the TV programmes you really want to see and do something active in between
• throw away the remote control!
• hang your coat upstairs so that you go up again to get it
• take the dog for an extra walk
• remember that the best time for you to exercise or be active is always the most convenient time for you
• write down how good you felt the last time you did some physical activity and keep it on hand to read whenever you feel that you’re too tired to get motivated
• don’t lose your routine when you go on holiday. Walk to explore the area, swim in the sea, go dancing at night
• stick reminders in key places (refrigerator, computer) to remind you to do activity or ask a friend to send email or phone reminders
• keep comfortable shoes and clothes in a place that you spend a lot of time - the car, work, even a friends house. That way, you’ve never got an excuse not to be active
• if you are unwell it may be best to avoid doing a lot of activity during this period. Once you have recovered gradually build up your activity again.

• find an activity buddy. Activity is more fun when there is more than one
• get into active socialising. Instead of sitting chatting with a friend, go out for a walk together
• make the commitment to do some activity with a friend, such as go for a walk twice a week
• be an active role model for your family and start to do some activities that you can all enjoy together
• enlist a friend or a group of friends to help you by getting active together