Waist to Hip Ratio

The distribution of fat on a person’s body is very important in determining their risk of certain diseases such as coronary heart disease (CHD) and cardio-vascular disease (CVD). Research has shown that fat around the stomach is more likely to be associated with risk of CHD and CVD compared to fat distributed around the hips and buttocks.

The terms “apple shaped” and “pear shaped” bodies relate to the distribution of body fat. People who carry more fat around the waist, chest, and abdomen, have “apple-shaped” bodies; whilst those who carry more weight around their hips, thighs, and buttocks have “pear-shaped” bodies. Although the “apple shape” lends itself to a higher risk of health conditions such as CVD and CHD, individuals with pear shaped bodies still have a risk of these conditions too.

Measuring Waist-to-Hip ratio

Using a tape measure:

1. Measure your waist at its narrowest (usually around the belly-button or just above it).
2. Measure your hips at the widest part around the buttocks.

To calculate waist-to-hip ratio, divide the waist measurement by the hip measurement. Take that number and compare it to the chart below to assess the health risk category.

Body Mass Index

The Body Mass Index (BMI) is one of the most recognised ways to determine a healthy goal for weight loss and weight management. The BMI relates to a person’s height and weight. The BMI does have some limitations because it does not account for the different types of body tissue that contribute to a person’s weight and therefore well-muscled people can often show up as being overweight when in fact they are not. Use this BMI calculator to see what your ideal body weight is, simply enter your details. 

A person with a BMI of less than 18.5 is considered underweight and we cannot advise such a person to join the program.

A person with a BMI of between 18.5 and 24.9 is considered within the normal body weight range and we would recommend also utilising the Waist to Hip ratio and body fat calculations to determine whether or not this person is suitable to join the program.

It is possible that a person within the "normal" BMI range simply wants to lose 1 or 2 kilos on the program, and this would be acceptable provided they do not move into the underweight range at any stage. 

Total Daily Energy Expenditure and Basal Metabolic Rate

The Total Daily Energy Expenditure (TDEE) determines your approximate daily calorie requirement by combining your Basal metabolic rate (BMR) and daily activity level.

Basal metabolic rate (BMR) refers to the minimum level of energy required to sustain vital functions such as breathing, digestion and circulation. We all need a certain number of calories to function, so it's important not to reduce your calories below your BMR when you're trying to lose weight.

Remembering that if you consume less calories than you expend each day, in theory you would lose weight as the body has to make up for the energy deficit by consuming body fat.

Use the calculator below to see you results