Sai Calculator

How to Use the SAI Calculator

The SAI Calculator is a tool designed to help you calculate important health metrics such as BMI, BMR, TDEE, and more, based on your personal data. Follow this step-by-step guide to effectively use the calculator.

Step 1: Input Your Personal Information

• Height (cm): Enter your height in centimeters. Make sure that it is within the valid range of 120 to 250 cm to ensure accurate results.
• Weight (kg): Enter your weight in kilograms. Your weight should be between 30 and 300 kg.
• Age (years): Enter your age in years, within the range of 15 to 100 years.
• Gender: Select your gender from the options available. You can choose either ‘Male’ or ‘Female’.
• Activity Level: Choose your activity level from the given options ranging from ‘Sedentary’ to ‘Extra active’. Each option corresponds to a numerical value (1.2 to 1.9) representing your daily activity level.

Ensure that all fields are filled correctly as they are required for the calculations.

Step 2: Understand the Calculated Results

• BMI (Body Mass Index): Your BMI will be calculated using the formula weight / pow(height/100, 2). A BMI value is provided with one decimal point.
• BMR (Basal Metabolic Rate): Based on your gender, height, weight, and age, the BMR is calculated using the formula:
  • For males: 10 * weight + 6.25 * height - 5 * age + 5
  • For females: 10 * weight + 6.25 * height - 5 * age - 161

  The result will be displayed as the number of calories you need per day to maintain your current weight without any additional activities.

• TDEE (Total Daily Energy Expenditure): This value represents the calories you burn each day, taking into account your activity level. It is calculated with the formula bmr * activityLevel.
• Weight Status: Your weight status will be determined based on your BMI value:
  • ‘Underweight’ if BMI < 18.5
  • ‘Normal weight’ if BMI < 25
  • ‘Overweight’ if BMI < 30
  • ‘Obese’ if BMI ≥ 30
• Maintenance Calories: This is the same as your TDEE, representing the calories needed to maintain your current weight.
• Weight Loss Calories: Calculated by subtracting 500 calories from your TDEE, indicating a caloric intake level to potentially lose weight.
• Weight Gain Calories: Calculated by adding 500 calories to your TDEE, indicating a caloric intake level to potentially gain weight.

Each result is formatted appropriately with relevant units and decimal precision where necessary.

Step 3: Apply and Interpret Results

Use the calculated values to understand more about your health and dietary needs. For example, use your TDEE to manage your calorie intake based on your health goals such as maintaining, losing, or gaining weight. Adjust your activities and diet as necessary, and consider consulting with a healthcare or nutrition professional for personalized guidance.

By leveraging the SAI Calculator’s comprehensive outputs, you can make informed decisions to enhance your well-being.