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1c:["$","p",null,{"children":[["$","strong",null,{"children":"BMI = weight (kg) / height (m)²"}],["$","br",null,{}],"or",["$","br",null,{}],["$","strong",null,{"children":"BMI = (weight (lbs) / height (inches)²) × 703"}]]}]
1d:["$","h3",null,{"children":"BMI Categories"}]
1e:["$","div",null,{"className":"bg-blue-50 dark:bg-blue-900 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"font-semibold text-blue-800 dark:text-blue-200 mb-4","children":"📊 BMI Classifications:"}],["$","ul",null,{"className":"text-blue-700 dark:text-blue-300 space-y-2","children":[["$","li",null,{"children":[["$","strong",null,{"children":"Underweight:"}]," BMI less than 18.5"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Normal weight:"}]," BMI 18.5-24.9"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Overweight:"}]," BMI 25-29.9"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Obese (Class I):"}]," BMI 30-34.9"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Obese (Class II):"}]," BMI 35-39.9"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Obese (Class III):"}]," BMI 40 or higher"]}]]}]]}]
1f:["$","h3",null,{"children":"BMI Example"}]
20:["$","p",null,{"children":[["$","strong",null,{"children":"Person:"}]," 70 kg, 175 cm tall"]}]
21:["$","ul",null,{"children":[["$","li",null,{"children":"Height in meters: 175 cm = 1.75 m"}],["$","li",null,{"children":"BMI = 70 ÷ (1.75)² = 70 ÷ 3.06 = 22.9"}],["$","li",null,{"children":["$","strong",null,{"children":"Result: Normal weight range"}]}]]}]
22:["$","h3",null,{"children":"BMI Limitations"}]
23:["$","div",null,{"className":"bg-yellow-50 dark:bg-yellow-900 border border-yellow-200 dark:border-yellow-700 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"text-yellow-800 dark:text-yellow-200 font-semibold mb-3","children":"⚠️ BMI Doesn't Account For:"}],["$","ul",null,{"className":"text-yellow-700 dark:text-yellow-300 space-y-2","children":[["$","li",null,{"children":"Muscle mass vs fat mass"}],["$","li",null,{"children":"Body composition differences"}],["$","li",null,{"children":"Age-related changes"}],["$","li",null,{"children":"Bone density variations"}],["$","li",null,{"children":"Athletic build considerations"}]]}]]}]
24:["$","h2",null,{"children":"2. Basal Metabolic Rate (BMR)"}]
25:["$","h3",null,{"children":"BMR Calculation Methods"}]
26:["$","h4",null,{"children":"Mifflin-St Jeor Equation (Most Accurate)"}]
27:["$","div",null,{"className":"bg-green-50 dark:bg-green-900 rounded-lg p-6 my-6","children":[["$","h5",null,{"className":"font-semibold text-green-800 dark:text-green-200 mb-4","children":"🔥 BMR Formulas:"}],["$","ul",null,{"className":"text-green-700 dark:text-green-300 space-y-2","children":[["$","li",null,{"children":[["$","strong",null,{"children":"Men:"}]," BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Women:"}]," BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161"]}]]}]]}]
28:["$","h4",null,{"children":"Harris-Benedict Equation (Alternative)"}]
29:["$","ul",null,{"children":[["$","li",null,{"children":[["$","strong",null,{"children":"Men:"}]," BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Women:"}]," BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)"]}]]}]
2a:["$","h3",null,{"children":"BMR Example"}]
2b:["$","p",null,{"children":[["$","strong",null,{"children":"Male:"}]," 30 years old, 80 kg, 180 cm"]}]
2c:["$","ul",null,{"children":[["$","li",null,{"children":"BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5"}],["$","li",null,{"children":"BMR = 800 + 1,125 - 150 + 5 = 1,780 calories/day"}],["$","li",null,{"children":["$","strong",null,{"children":"This is the minimum calories needed for basic body functions"}]}]]}]
2d:["$","h2",null,{"children":"3. Total Daily Energy Expenditure (TDEE)"}]
2e:["$","h3",null,{"children":"Activity Level Multipliers"}]
2f:["$","div",null,{"className":"bg-purple-50 dark:bg-purple-900 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"font-semibold text-purple-800 dark:text-purple-200 mb-4","children":"🏃‍♂️ Activity Factors:"}],["$","ul",null,{"className":"text-purple-700 dark:text-purple-300 space-y-2","children":[["$","li",null,{"children":[["$","strong",null,{"children":"Sedentary (desk job, no exercise):"}]," BMR × 1.2"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Light activity (1-3 days/week):"}]," BMR × 1.375"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Moderate activity (3-5 days/week):"}]," BMR × 1.55"]}],["$","li",null,{"children":[["$","strong",null,{"children":"High activity (6-7 days/week):"}]," BMR × 1.725"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Extreme activity (2x/day, intense):"}]," BMR × 1.9"]}]]}]]}]
30:["$","h3",null,{"children":"TDEE Example"}]
31:["$","p",null,{"children":"Using the previous BMR example (1,780 calories) for a moderately active person:"}]
32:["$","ul",null,{"children":[["$","li",null,{"children":"TDEE = 1,780 × 1.55 = 2,759 calories/day"}],["$","li",null,{"children":["$","strong",null,{"children":"This is the total calories needed to maintain current weight"}]}]]}]
33:["$","h2",null,{"children":"4. Body Fat Percentage"}]
34:["$","h3",null,{"children":"Body Fat Categories"}]
35:["$","div",null,{"className":"bg-orange-50 dark:bg-orange-900 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"font-semibold text-orange-800 dark:text-orange-200 mb-4","children":"📏 Body Fat Ranges:"}],["$","div",null,{"className":"grid grid-cols-1 md:grid-cols-2 gap-4","children":[["$","div",null,{"children":[["$","h5",null,{"className":"font-medium mb-2","children":"Men"}],["$","ul",null,{"className":"text-orange-700 dark:text-orange-300 text-sm space-y-1","children":[["$","li",null,{"children":"Essential fat: 2-5%"}],["$","li",null,{"children":"Athletes: 6-13%"}],["$","li",null,{"children":"Fitness: 14-17%"}],["$","li",null,{"children":"Average: 18-24%"}],["$","li",null,{"children":"Obese: 25%+"}]]}]]}],["$","div",null,{"children":[["$","h5",null,{"className":"font-medium mb-2","children":"Women"}],["$","ul",null,{"className":"text-orange-700 dark:text-orange-300 text-sm space-y-1","children":[["$","li",null,{"children":"Essential fat: 10-13%"}],["$","li",null,{"children":"Athletes: 14-20%"}],["$","li",null,{"children":"Fitness: 21-24%"}],["$","li",null,{"children":"Average: 25-31%"}],["$","li",null,{"children":"Obese: 32%+"}]]}]]}]]}]]}]
36:["$","h3",null,{"children":"Body Fat Estimation Methods"}]
37:["$","ul",null,{"children":[["$","li",null,{"children":[["$","strong",null,{"children":"DEXA scan:"}]," Most accurate (±1-2%)"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Hydrostatic weighing:"}]," Very accurate (±2-3%)"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Bioelectrical impedance:"}]," Convenient (±3-5%)"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Skinfold calipers:"}]," Skill-dependent (±3-5%)"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Navy method:"}]," Uses circumference measurements"]}]]}]
38:["$","h3",null,{"children":"Navy Body Fat Formula"}]
39:["$","p",null,{"children":[["$","strong",null,{"children":"Men:"}]," 495 / (1.0324 - 0.19077 × log(waist - neck) + 0.15456 × log(height)) - 450"]}]
3a:["$","p",null,{"children":[["$","strong",null,{"children":"Women:"}]," 495 / (1.29579 - 0.35004 × log(waist + hip - neck) + 0.22100 × log(height)) - 450"]}]
3b:["$","h2",null,{"children":"5. Calorie Calculations for Weight Goals"}]
3c:["$","h3",null,{"children":"Weight Loss Calculations"}]
3d:["$","div",null,{"className":"bg-red-50 dark:bg-red-900 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"font-semibold text-red-800 dark:text-red-200 mb-4","children":"📉 Weight Loss Guidelines:"}],["$","ul",null,{"className":"text-red-700 dark:text-red-300 space-y-2","children":[["$","li",null,{"children":["$","strong",null,{"children":"1 pound of fat = 3,500 calories"}]}],["$","li",null,{"children":[["$","strong",null,{"children":"Safe weight loss:"}]," 1-2 pounds per week"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Daily deficit:"}]," 500-1,000 calories"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Minimum calories:"}]," 1,200 women, 1,500 men"]}]]}]]}]
3e:["$","h3",null,{"children":"Weight Loss Example"}]
3f:["$","p",null,{"children":[["$","strong",null,{"children":"Goal:"}]," Lose 1 pound per week"]}]
40:["$","ul",null,{"children":[["$","li",null,{"children":"TDEE: 2,500 calories/day"}],["$","li",null,{"children":"Target deficit: 500 calories/day"}],["$","li",null,{"children":"Target intake: 2,500 - 500 = 2,000 calories/day"}],["$","li",null,{"children":["$","strong",null,{"children":"Expected loss: 1 pound per week"}]}]]}]
41:["$","h2",null,{"children":"6. Macronutrient Distribution"}]
42:["$","h3",null,{"children":"Standard Macronutrient Ratios"}]
43:["$","div",null,{"className":"bg-cyan-50 dark:bg-cyan-900 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"font-semibold text-cyan-800 dark:text-cyan-200 mb-4","children":"🍽️ Macro Guidelines:"}],["$","div",null,{"className":"grid grid-cols-1 md:grid-cols-3 gap-4","children":[["$","div",null,{"children":[["$","h5",null,{"className":"font-medium mb-2","children":"Balanced Diet"}],["$","ul",null,{"className":"text-cyan-700 dark:text-cyan-300 text-sm space-y-1","children":[["$","li",null,{"children":"Protein: 15-25%"}],["$","li",null,{"children":"Carbs: 45-65%"}],["$","li",null,{"children":"Fat: 20-35%"}]]}]]}],["$","div",null,{"children":[["$","h5",null,{"className":"font-medium mb-2","children":"Weight Loss"}],["$","ul",null,{"className":"text-cyan-700 dark:text-cyan-300 text-sm space-y-1","children":[["$","li",null,{"children":"Protein: 25-35%"}],["$","li",null,{"children":"Carbs: 35-45%"}],["$","li",null,{"children":"Fat: 20-30%"}]]}]]}],["$","div",null,{"children":[["$","h5",null,{"className":"font-medium mb-2","children":"Muscle Gain"}],["$","ul",null,{"className":"text-cyan-700 dark:text-cyan-300 text-sm space-y-1","children":[["$","li",null,{"children":"Protein: 25-30%"}],["$","li",null,{"children":"Carbs: 40-50%"}],["$","li",null,{"children":"Fat: 20-30%"}]]}]]}]]}]]}]
44:["$","h3",null,{"children":"Protein Requirements"}]
45:["$","ul",null,{"children":[["$","li",null,{"children":[["$","strong",null,{"children":"Sedentary adults:"}]," 0.8g per kg body weight"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Active adults:"}]," 1.2-1.4g per kg"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Strength training:"}]," 1.6-2.2g per kg"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Endurance athletes:"}]," 1.2-1.4g per kg"]}]]}]
46:["$","h2",null,{"children":"7. Ideal Weight Calculations"}]
47:["$","h3",null,{"children":"Popular Ideal Weight Formulas"}]
48:["$","h4",null,{"children":"Devine Formula"}]
49:["$","ul",null,{"children":[["$","li",null,{"children":[["$","strong",null,{"children":"Men:"}]," 50 kg + 2.3 kg × (height in inches - 60)"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Women:"}]," 45.5 kg + 2.3 kg × (height in inches - 60)"]}]]}]
4a:["$","h4",null,{"children":"Robinson Formula"}]
4b:["$","ul",null,{"children":[["$","li",null,{"children":[["$","strong",null,{"children":"Men:"}]," 52 kg + 1.9 kg × (height in inches - 60)"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Women:"}]," 49 kg + 1.7 kg × (height in inches - 60)"]}]]}]
4c:["$","h3",null,{"children":"Healthy Weight Range"}]
4d:["$","p",null,{"children":"Based on BMI 18.5-24.9, calculate the weight range for your height:"}]
4e:["$","ul",null,{"children":[["$","li",null,{"children":[["$","strong",null,{"children":"Lower limit:"}]," 18.5 × (height in meters)²"]}],["$","li",null,{"children":[["$","strong",null,{"children":"Upper limit:"}]," 24.9 × (height in meters)²"]}]]}]
4f:["$","h2",null,{"children":"8. Waist-to-Hip Ratio"}]
50:["$","h3",null,{"children":"WHR Formula and Interpretation"}]
51:["$","p",null,{"children":["$","strong",null,{"children":"WHR = Waist circumference ÷ Hip circumference"}]}]
52:["$","div",null,{"className":"bg-gray-50 dark:bg-gray-700 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"font-semibold mb-4","children":"Risk Categories:"}],["$","div",null,{"className":"grid grid-cols-1 md:grid-cols-2 gap-4","children":[["$","div",null,{"children":[["$","h5",null,{"className":"font-medium mb-2","children":"Men"}],["$","ul",null,{"className":"text-sm space-y-1","children":[["$","li",null,{"children":"Low risk: < 0.95"}],["$","li",null,{"children":"Moderate risk: 0.95-1.0"}],["$","li",null,{"children":"High risk: > 1.0"}]]}]]}],["$","div",null,{"children":[["$","h5",null,{"className":"font-medium mb-2","children":"Women"}],["$","ul",null,{"className":"text-sm space-y-1","children":[["$","li",null,{"children":"Low risk: < 0.80"}],["$","li",null,{"children":"Moderate risk: 0.80-0.85"}],["$","li",null,{"children":"High risk: > 0.85"}]]}]]}]]}]]}]
53:["$","h2",null,{"children":"Health Calculation Best Practices"}]
54:["$","h3",null,{"children":"Measurement Tips"}]
55:["$","div",null,{"className":"bg-blue-50 dark:bg-blue-900 border border-blue-200 dark:border-blue-700 rounded-lg p-6 my-6","children":[["$","h4",null,{"className":"text-blue-800 dark:text-blue-200 font-semibold mb-3","children":"📏 Accurate Measurements:"}],["$","ul",null,{"className":"text-blue-700 dark:text-blue-300 space-y-2","children":[["$","li",null,{"children":"Weigh yourself at the same time each day"}],["$","li",null,{"children":"Use a calibrated scale on a hard, level surface"}],["$","li",null,{"children":"Measure circumferences with a flexible tape measure"}],["$","li",null,{"children":"Take measurements at consistent body positions"}],["$","li",null,{"children":"Record measurements regularly for trend analysis"}]]}]]}]
56:["$","h3",null,{"children":"When to Consult Professionals"}]
57:["$","ul",null,{"children":[["$","li",null,{"children":"Significant weight loss or gain goals"}],["$","li",null,{"children":"Medical conditions affecting metabolism"}],["$","li",null,{"children":"Eating disorder concerns"}],["$","li",null,{"children":"Athletic performance optimization"}],["$","li",null,{"children":"Pregnancy or breastfeeding"}]]}]
58:["$","h2",null,{"children":"Common Health Calculation Mistakes"}]
59:["$","div",null,{"className":"bg-red-50 dark:bg-red-900 border border-red-200 dark:border-red-700 rounded-lg p-6 my-6","children":[["$","h3",null,{"className":"text-red-800 dark:text-red-200 font-semibold mb-3","children":"❌ Avoid These Errors:"}],["$","ul",null,{"className":"text-red-700 dark:text-red-300 space-y-2","children":[["$","li",null,{"children":"Relying solely on BMI for health assessment"}],["$","li",null,{"children":"Setting unrealistic weight loss goals"}],["$","li",null,{"children":"Ignoring muscle mass in calculations"}],["$","li",null,{"children":"Not accounting for age and gender differences"}],["$","li",null,{"children":"Using outdated or inaccurate formulas"}],["$","li",null,{"children":"Forgetting to adjust calculations as you progress"}]]}]]}]
5a:["$","h2",null,{"children":"Conclusion"}]
5b:["$","p",null,{"children":"Health calculations provide valuable insights, but they're tools to guide decisions, not definitive health assessments. Use multiple metrics together, track trends over time, and remember that health is multifaceted. Combine these calculations with regular medical check-ups, proper nutrition, exercise, and adequate rest for comprehensive health and wellness."}]
5c:["$","div",null,{"className":"bg-blue-50 dark:bg-blue-900 border border-blue-200 dark:border-blue-700 rounded-lg p-6 mt-8","children":[["$","h3",null,{"className":"text-blue-800 dark:text-blue-200 font-semibold mb-3","children":"🏥 Calculate Your Health Metrics"}],["$","p",null,{"className":"text-blue-700 dark:text-blue-300 mb-4","children":"Use our comprehensive health calculator to determine your BMI, BMR, calorie needs, and other vital health metrics."}],["$","$Ld",null,{"href":"/calculator/health","className":"bg-blue-600 hover:bg-blue-700 text-white px-6 py-2 rounded-lg font-medium transition-all inline-block","children":"Open Health Calculator"}]]}]
5d:["$","div",null,{"className":"mt-12","children":[["$","h2",null,{"className":"text-2xl font-bold text-gray-800 dark:text-white mb-6","children":"Related Articles"}],["$","div",null,{"className":"grid grid-cols-1 md:grid-cols-2 gap-6","children":[["$","$Ld",null,{"href":"/blog/unit-conversion-guide","className":"bg-white dark:bg-gray-800 p-6 rounded-lg shadow hover:shadow-lg transition-all","children":[["$","h3",null,{"className":"font-semibold text-gray-800 dark:text-white mb-2","children":"Unit Conversion Guide"}],["$","p",null,{"className":"text-gray-600 dark:text-gray-300 text-sm","children":"Master metric, imperial, and scientific conversions"}]]}],["$","$Ld",null,{"href":"/blog/statistics-calculator-guide","className":"bg-white dark:bg-gray-800 p-6 rounded-lg shadow hover:shadow-lg transition-all","children":[["$","h3",null,{"className":"font-semibold text-gray-800 dark:text-white mb-2","children":"Statistics Calculator Guide"}],["$","p",null,{"className":"text-gray-600 dark:text-gray-300 text-sm","children":"Learn data analysis and probability calculations"}]]}]]}]]}]
5e:["$","$L64",null,{"children":["$L65",["$","$L66",null,{"promise":"$@67"}]]}]
60:[["$","meta","0",{"charSet":"utf-8"}],["$","meta","1",{"name":"viewport","content":"width=device-width, initial-scale=1"}]]
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