ESSENTIAL MATH FORMULAS

DESIRED BODY WEIGHT (DBW) SUBMAXIMAL STRENGTH ASSESSMENTS (see Table 10-25)
DBW = LBW ÷ (1 – DBF%) Pounds lifted ÷ % 1-RM = Predicted 1-RM
Step 1: 100% – Fat % = Lean body % Example: Individual can perform maximum of 10 repetitions
Step 2: Body weight x Lean body % = LBW (10-RM) with 150 pounds. What is his predicted 1-RM?
Step 3: 100% – Desired fat % = Desired lean % 10RM ÷ 0.75 = 1-RM
Step 4: LBW ÷ Desired lean % = DBW 150 pounds ÷ 0.75 = 200 pounds
Example: 200-pound individual with 30% body fat; How much will he or 1. Estimating 1-RM using the repetition table (See Table 10-25)
she weigh at 25% body fat? The example for option 1 is already on the sheet
ÎÎ 100% – 30% = 70% 2. Estimating 1-RM using prediction coefficients (see Table 10-27)
ÎÎ 200 pounds x 0.70 = 140 pounds LBW 1RM = pounds lifted x correlating coefficient
ÎÎ 100% – 25% = 75%
Example: A client does a bench press with 60lbs and performs
ÎÎ 140 pounds ÷ 0.75 = 187 pounds DBW
3 repetitions. What is their predicted 1RM?
3 repetitions = a coefficient of 1.08 for bench/chest press
WAIST-TO-HIP RATIO (WHR) 60lbs x 1.08 = 64.8lbs is the 1RM
Waist ÷ Hip = WHR
PREDICTED MAXIMAL HEART RATE
Example: Individual with 36-inch waist and 35-inch hip
circumference Fox, Naughton, Haskell: MHR = 220 - Age
36 in ÷ 35 in = 1.03 Tanaka, Monahan, Seals: MHR = 208 - (0.7 x Age)
Gellish et al.: MHR = 206.9 - (0.67 x Age).
BMI METRIC FORMULA Example: Calculate the maximum heart rate for a 42-year-old client
Fox, Naughton, Haskell: 220 - 42 = 178 bpm
Metric Formula: Weight (kg) ÷ Height2 (m)
Tanaka, Monahan, Seals: 208 - (0.7 x 42) = 179 bpm
Weight conversion:
weight in pounds ÷ 2.2 = weight in kg Gellish et al.: 206.9 - (0.67 x 42) = 179 bpm
Height conversion:
(height in inches x 2.54) ÷ 100 = height in meters KARVONEN FORMULA — HEART RATE RESERVE (HRR)

Example: BMI for a 5' 8", 196-pound individual Target HR (THR) = (HRR x % Intensity) + RHR
(5' x 12) + 8 = 68" 196 ÷ 2.2 = 89 kg Where: HRR = MHR – RHR
(68” x 2.54) ÷ 100 = 1.73 m Next, show the example
89 kg ÷ (1.73 m x 1.73 m) = 30 (rounded up) 34-year-old, resting heart rate = 62 bpm, 75% of HRR
Step 1: 220 - 34 = 186 bpm (max heart rate)
Step 2: 186 (Max HR) - 62 (resting HR) = 124 (HRR)
BMI STANDARD FORMULA
Step 3: 124 (HRR) X 0.75 (% HRR) + 62 (Resting HR) = 155 bpm
Standard Formula: (Target Heart Rate)
[ (Weight (lbs) x 703) ÷ Height (inches) ]
Example: 34-year-old, resting heart rate = 62 bpm, 75% of HRR
Height (inches)
ÎÎ 220 – 34 = 186 bpm
ÎÎ Multiply weight (lbs) by 703
ÎÎ 186 – 62 = 124
ÎÎ Convert the height into inches: feet x 12 + inches
ÎÎ (124 x 0.75) + 62 = 155 bpm
ÎÎ Divide (weight x 703) twice by the height in inches
Example: BMI for a 5' 8", 196 pound individual CALORIC (KCAL) VALUES PER GRAM (G)
ÎÎ 196 lbs x 703 = 137,788
Fat = 9 kcal/g Alcohol = 7 kcal/g
ÎÎ 137,788 ÷ 68 inches = 2026.3 (rounded up)
ÎÎ 2026.3 ÷ 68 inches = 29.7 = 30 (rounded up) Carbohydrates = 4 kcal/g Protein = 4 kcal/g
 TOTAL CALORIES AND PERCENTAGE OF CALORIES DAILY CALORIC DEFICIT NEEDED TO ACHIEVE
DESIRED WEIGHT LOSS IN SET TIMEFRAME
Nutrition label values: 36g carbohydrate, 11g protein, 8g fat
Total Calories: 1 pound body fat = 3,500 kcal
ÎÎ Calories from carbs: 36g x 4cal/g = 144 calories Step 1: (Desired Weight Loss (pounds) x 3,500 kcal/pounds) ÷ #
ÎÎ Calories from protein: 11g x 4cal/g = 44 calories Weeks = Weekly Caloric Deficit (kcal/week)
ÎÎ Calories from fat: 8g x 9 cal/g = 72 calories
Step 2: Weekly Caloric Deficit (kcal/week) ÷ 7 days /week = Daily
Total calories = 144 + 44 + 72 = 260 calories Caloric Deficit
Percentage of Calories: Example: Individual wants to lose 15 pounds in 20 weeks; What
ÎÎ Carb calories ÷ total calories = % of calories from daily caloric deficit is required to reach this goal?
carbohydrate 144 ÷ 260 = 55% (0.55) of calories ÎÎ (15 pounds x 3,500 kcal/pounds) ÷ 20 weeks =
from carbohydrate 2,625 kcal / week
ÎÎ Protein calories ÷ total calories = % of calories from protein ÎÎ 2,625 kcal/week ÷7 days/week = 375 kcal/day
44 ÷ 260 = 17% (0.169) of calories are from protein
ÎÎ Fat calories ÷ total calories = % of calories from fat
72 ÷ 260 = 28% (0.276) of calories are from fat

For additional information and guidance on these formulas,