Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.

To be successful at any muscle building plan that includes increased muscle growth and strength, you must have a smart nutritional strategy and training program. Help keep your muscle building goals on track and avoid adding excess fat by using the Activity Calculator to approximate the number of calories that activities such as weightlifting and running will use. For a more accurate daily calorie count of what you'll need to build muscle, use this calculator in conjunction with the Calorie Calculator.

Your basal metabolic rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day. The calculator determines your BMR using multiple factors, including height, weight, age, and gender.

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.