Okay, I'm finally going to come out with this: I recently decided that I want to go to school for sports nutrition and be a coach. So today, while my boys are on their way home from a father/son bonding trip to Flagstaff, I started my research. Along the way, I found this awesome, awesome tool: A Healthy Body Calculator.
Age: 28 years
Height: 5' 4"
Weight: 132 pounds
Breast feeding: No
(hours/day) 8 hours - Sleep
13 hours - Very Light / Sedentary
2 hours - Light
0 hours - Moderate
1 hours - Heavy
Calorie distribution: Fat 30 percent
Protein 10 percent
Carbohydrate 60 percent
Weight goal: Lose 1 pound per week
Elbow breadth: 3 inches
Waist circumference: 31 inches
Hip circumference: 35 inches
(Insert neat chart that didn't copy over)
Healthy body weight range is: 108 to 132 pounds
You are within the healthy body weight range
This is a healthy weight for you based on your height, gender and pregnancy status.
The weight range does not consider your level of fitness. If you are an athlete, your weight goal based on your percent body fat would be a better indicator of what you should weigh.
Body Frame Size
You have a large frame size for your height
Your skeletal frame size is most easily measured where there is little overlying skin and muscle, such as at your wrist or elbow. The elbow breadth could be more accurately measured by placing a calipher (a pliers-like instrument used to measure thickness), on the prominent bones on either side of your elbow.
Persons with a small frame should weigh closer to the lighter end of their healthy body weight range.
Persons with a medium frame should weigh toward the middle of their healthy body weight range.
Persons with a large frame should weigh closer to the heavier end of their healthy body weight range.
Body Mass Index
(Insert neat chart that didn't copy over)
Your BMI: 23
Body Mass Index calculates how much body fat you have.
Lean BMI means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight by eating more food and exercising to increase your amount of muscle.
Healthy BMI means you have a healthy amount of body fat for your age.
Overfat means your amount of body fat is too high which puts you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers. You should consider losing weight by eating less food and exercising to decrease your amount of body fat.
If you are a trained athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh. If you entered a current percent body fat that is lean, you will not get a BMI calculation.
Waist to Hip Ratio
Ratio: 0.89 - Apple shape: increased health risk (I have to insert that I think this is because it wanted me to measure an inch above my belly button which is where some - really gross alert - excess skin from previously weighing 70 lbs more hangs on my body. I'm not sure this is accurate...)
This tells you where most of your body fat is located.
Apple shape (a ratio of .80 or greater) means your body fat is located above your waist which indicates a higher health risk for diabetes, heart disease, high blood pressure and some cancers.
Pear shape (a ratio of less than .80) means your body fat is located below your waist which indicates a lower health risk, but fat located in the lower half of the body may be harder to lose during weight loss.
Your Nutrition Facts
Calorie Daily Value 1,990 Calories from Fat 600
Total Fat 66 g
Saturated Fat 22 g
Cholesterol 300 mg
Sodium 2,400 mg
Potassium 3,500 mg
Total Carbohydrate 299 g
Dietary Fiber 25 g
Sugars 50 g
Protein 50 g
Vitamin A 5,000 IU Vitamin C 60 mg
Calcium 1,000 mg Iron 18 mg
Vitamin D 400 IU Vitamin E 30 IU
Thiamin 1.5 mg Riboflavin 1.7 mg
Niacin 20 mg Vitamin B-6 2.0 mg
Folate 400 mcg Vitamin B-12 6 mcg
Biotin 300 mcg Pantothenic Acid 10 mg
Phosphorus 1,000 mg Iodine 150 mcg
Magnesium 400 mg Zinc 15 mg
Copper 2 mg
The calories, fat, saturated fat, carbohydrate and protein are customized to your calorie distribution and are adjusted according to your weight goal (gain or lose) as you indicated on page 2. Note, the lowest calorie recommendation is 1,200 calories per day.
Food labels contain the amount of calories and nutrients per serving of food. To achieve your weight goal, subtract the calories and grams of fat on the labels of food you eat from the calories and grams of fat in Your Nutrition Facts as a maximum recommended daily amount. For foods not labeled, such as fresh fruits and vegetables, the calories and grams of fat are low as long as you don’t add fat or deep fry these nutritious foods.
The remaining nutrients are the Daily Values on US food labels. With the exception of pregnant women who need 30 mg of iron per day. This level can best be reached with an iron supplement. Talk to your doctor about this.
See? Didn't I tell you this was the coolest thing ever???
PS you are likely to hear a lot more about nutrition, as I research this course of study. It fascinates me.
PPS I've had an awesome, luxurious weekend. Read a gigantic novel, hung out with Kiera, watched Elaine's hubby Nate's band Preposterous! Theory play at the Monkey Box downtown, go to sleep when I want, wake up when I want, baked some bread, baked some muffins, putter around the house, etc. I even did some (very light) yoga! But I'm ready for my boys to be home. I'll let Johnny fill you in on the adventures of their weekend (poor Ash got altitude sickness!).
PPPS Oh! I'm so excited! Joyce - who I mentioned a few posts ago who's hubby is doing Javelina Jundred this November - is a certified personal trainer who know does it for fun. She volunteered to help me set up a strength training plan for this training cycle. How cool is that!