Calculate Your Current And Ideal Health Condition

Bravo to Jeffrey Clymer for taking the effort to design a simple page for you and I to check the important statistics concerning our fitness conditions. Before beginning, you’ll need to know 5 things.

  1. Weight in pounds
  2. Height in feet and inches
  3. Waist
  4. Sex
  5. Age

If you only know your weight in kg, just go to and convert it. For example, I’m 65kg so i just enter the terms ’65kg in pounds’ and search. Viola, I get the results converted. The picture above is the example. Do the same for height and waist, if you need to convert.

After that you just enter the details and you will get the results. Here’s mine.

Here’s a little bit on what each of the results mean.

  • Body-Mass Index (BMI)
  • is a statistical measure of the weight of a person scaled according to height. Below is the table used by the World Health Organization to define the weight status of adults.

    I’m at 22.3, so I guess I’m still safe. =)

  • Waist-to-Height Ratio (WHtR)
  • The ratio between waist girth and height indicates the degree to which fat has accumulated around the waist. Below are the cutoff values for WHtR.

    I’m at 46.1%. Still fine. =)

  • Body Fat
  • Below is the table recommended by the American Council on Exercise.

    I’m at 12.9%. I wanna be athletic so I gotta jog more.

  • Basal Metabolic Rate (BMR)
  • is the amount of energy expended while at rest in a neutrally temperate environment. The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin.

    So it means that I gotta consume more than 1652 kcal per day to maintain the functions of my vital organs. I always thought that eating less would help until I found out my BMR.

  • Surface Area
  • My body’s surface area is at 1.75 m2.

  • Willoughby Athlete Weight & Waist
  • David P Willoughby, found out that the ideal WHtR is 45.8%.

    Thanks to Willoughby, I now have a figure to work towards. I gotta gain 16 pounds and lose 0.2 more inches to be at my ideal proportion.

Fitness Nutrition

21 Common Facts About Food And Health

  1. Dried fruits are digested as fast as fresh fruits. Why?
  2. Because dried fruits are rich in nutrients, have a smaller quantity of water, but they are digested just as fast as the fresh fruits. The only difference between fresh and dried fruits is that the dried ones have have more calories and sugar for each 100g (up to 60%-70%).

  3. The more you exercise, the less healthy you’ll be. Why?
  4. Because your body becomes more fragile through over-exercising.

  5. The fruits used for cookies contain no vitamins. Why?
  6. Because vitamins are deteriorated by heat.

  7. Body lotion prevents cellulite. How come?
  8. Because most body lotions and creams contain Q10 coenzyme or fruit acids. They stimulate blood circulation and help the body absorb more nutrients.

  9. If you chew the food for a longer time, you eat less. How come?
  10. Because the information of satiety takes about 15 minutes to reach from your stomach to your brain. If you chew slower you will eat less in the same time as you used to and the intestinal transit is faster.

  11. Even if it’s rich in calories, honey helps you lose weight. Why?
  12. Because if you drink one glass of water with 1 teaspoon of honey, your blood sugar level will rise and it will lower your appetite. 100 g of honey contains 350 calories.

  13. Wine is NOT recommended in diets. Why?
  14. Because any alcohol stimulates the production of gastric juice which increases your appetite.

  15. Spices WILL NOT help you lose weight. Why?
  16. Because they speed up your metabolism and yes, your body burns more energy, but we are talking about a few calories, less then 50. To lose 1 pound of body fat, you have to burn 3500 calories more than you consume.

  17. Alcohol has more calories then the sugar. Why?
  18. Because alcohol has 7 calories/1g and sugar only has 4 calories/1g. But the alcohol calories are “fake” Because they cannot be immediately transformed into energy. Your body needs extra vitamins and proteins for that.

  19. Lemons are NOT the richest fruits in vitamin C. Why?
  20. Because the kiwi has 80 mg of vitamin C/100g of fruit, compared to the lemon with only 50mg of vitamin C/100g of fruit.

  21. Apple skin has more antioxidants than the pulp.
  22. Caffeine prevents calcium absorption.
  23. You must eat the meat and the greens together. Why?
  24. Because the greens help you assimilate the proteins from the meat. Adding starch rich vegetables to your meal, like potatoes, will also help.

  25. You can gain weight if you drop your diet medication. Why?
  26. Because diet pills only make you eat less or prevent the fat absorption, but they don’t take care of the problem.

  27. Frozen fruits and vegetables have the same nutritional values as the fresh ones.
  28. Diets can affect your period. Why?
  29. Dieting that leaves you at an excessive low body weight can result in having no period, a condition known as amenorrhea. When you’re extremely underweight, or when you lose a substantial amount of weight quickly, your body’s hormonal functions can be thrown off and interrupted.

  30. Fresh fruit juice CANNOT be substituted for the whole fruit. Why?
  31. Because the juice has less vitamin C and A. When they are destroyed by light, the juice has no more dietary fibers.

  32. Vitamin supplements DO NOT make you gain weight. Why?
  33. Because they will increase your appetite and it could make you gain weight, but only if you overeat.

  34. The daily basic of vitamins and minerals CANNOT be obtained from vegetables and fruits alone. Why?
  35. Because they do have sufficient quantities of vitamin C, carotene and folic acid. For example, vitamin B can only be found in milk and meat.

  36. Wheat bread has almost the same calories as normal bread.
  37. However, wheat bread is better, but for different reasons: it has more vitamins and fibers.

  38. Anti-cellulite creams DOES NOT help you get rid of cellulite for good. How come?
  39. Because they can only act on the surface. They only improve the skin’s aspect.


Should I count calorie or carbohydrate intake?

Weighing Machine

Ever since I started my freelancing, I’ve been able to use my time efficiently for important matters such as health. I’ve been attending a nearby gym to exercise daily, arranging my own food and having enough sleep every night. I rarely exercised when I was in university and because of that, I grew a balloon belly. When I started working, I became more conscious of my health. I realized that my eating pattern was important. After all, we are what we eat. And so, I started noticing the nutrition facts located in every pack of food that I buy. I did some research and found out that we should count the calories instead of carbs.

Weight loss is ONLY possible when there is a calorie deficit. I can eat simply anything that I want but unless I eat less calories, nothing will change. Knowing how much carbs or fat you’re eating doesn’t help because it doesn’t take into consideration everything you’re eating. Everything put into the body requires energy to burn, whether it be vegetables, fruit or a hamburger and fries. It all counts when you’re trying to lose weight.

Here are 2 basic things that you can do.

  1. Calculate your daily calorie needs
  2. The American Cancer Society has this nifty tool to calculate your daily calorie needs. Just enter your weight in pounds, gender, lifestyle activity level and you will get the number of your daily calorie needs to maintain your current weight. To lose weight, enter the desired weight and get the recommended calorie needs. Here’s a screenshot of my daily calorie needs.

    calorie need

  3. Anne Collins’s Calorie Table
  4. Congrats to Anne Collin who has made a huge collection of calorie tables divided into 8 different categories which are

    • Alchohol
    • This includes beer, cocktails, spirit, wine …

    • Soft Drinks
    • Coffee, milk, juice, coke, soda, shakes …

    • Eating Out
    • Burritos, Chinese, fast food, pizzas, sandwiches, sushi, tacos …

    • Snack Foods
    • Cakes, candies, chewing gum, chocolates, cookies, ice cream …

    • Meats
    • Beef, chicken, duck, lamb, pork, steaks, turkey, veal, venison …

    • Fish
    • Anchovies, caviar, clams, squid, salmon, tuna …

    • General Food
    • Apples, beans, bread, cereals, dairy products, vegetables, fruits …

    • Food Nutrients
    • Calories in carbs, fat and protein

Basically, just avoid refined carbohydrates and sugar. Refined sugar is sugar in processed food which is bad carbs. Sweetness from fruits is much more healthier and enjoyable. Also learn to enjoy whole foods like brown rice, wholemeal breads and wholemeal pasta. Reason is they are full of fibre and will fill you up for a lot less calories because you’ll be eating less. Drink a lot of water when eating fibre to prevent constipation.

ASC Calorie Need Calculator
Calculate your daily calorie needs.

Table of calories
Huge collection of calorie content in food.