James Smith Fitness Calculator


James Smith Fitness Calculator is a tool that measures an individual’s physical fitness based on various factors such as age, weight, height, body mass index (BMI), and exercise habits. These calculators are designed to provide a snapshot of an individual’s fitness level, and they can help people determine if they need to make lifestyle changes to improve their health.

Fitness is an important aspect of our lives. It is a measure of our physical and mental health, and it plays a crucial role in our overall well-being. In recent years, the use of james smith free calorie calculator has become increasingly popular as people seek to understand their fitness levels and improve their health.

There are several types of fitness calculators, each of which measures different aspects of fitness. Some of the most popular fitness calculators include:

  1. BMI Calculator – This calculator measures an individual’s body mass index (BMI), which is a measure of body fat based on height and weight. A BMI of 18.5-24.9 is considered healthy, while a BMI of 25-29.9 is considered overweight, and a BMI of 30 or higher is considered obese.
  2. Heart Rate Calculator – This calculator measures an individual’s heart rate, which is the number of times their heart beats per minute. A healthy resting heart rate is between 60-100 beats per minute, while a resting heart rate above 100 beats per minute may indicate a health problem.
  3. Calorie Calculator – This calculator measures the number of calories an individual needs to maintain their current weight based on their age, weight, height, and activity level. It can also provide a recommended calorie intake for weight loss or weight gain.
  4. VO2 Max Calculator – This calculator measures an individual’s maximum oxygen uptake, which is a measure of their cardiovascular fitness. A high VO2 max indicates good cardiovascular health, while a low VO2 max may indicate poor cardiovascular health.
  5. Strength Calculator – This calculator measures an individual’s strength based on their ability to lift weights. It can help individuals track their progress as they work to increase their strength over time.

Fitness calculators are widely available online, and they are easy to use. Most james smith macro calculator require individuals to input basic information such as their age, weight, and height, and they provide instant results based on this information. Some james smith weight calculator may also require individuals to input additional information such as their exercise habits, diet, and medical history.

The use of fitness calculators has several benefits. Firstly, they provide individuals with a better understanding of their fitness level. This information can help individuals identify areas where they need to make lifestyle changes to improve their health. For example, if an individual’s BMI is in the overweight or obese range, they may need to make changes to their diet and exercise habits to achieve a healthy weight.

Secondly, James Smith Calculator can help individuals track their progress over time. By using a fitness calculator regularly, individuals can see if their fitness level is improving or declining. This can provide motivation to continue making lifestyle changes to improve their health.

Finally, fitness calculators can help individuals set realistic fitness goals. By understanding their current fitness level, individuals can set achievable goals that will help them improve their health over time. For example, an individual who has a low VO2 max may set a goal to increase their cardiovascular fitness by participating in regular aerobic exercise.

However, it is important to note that fitness calculators are not perfect. They provide a snapshot of an individual’s fitness level at a specific point in time, and they may not take into account all factors that can affect an individual’s health. For example, a fitness calculator may not take into account an individual’s family history of disease, which can increase their risk of certain health conditions.

Additionally, fitness calculators should not be used as a substitute for professional.

Fitness Fallacies

I want to dispel many common beliefs that you’ve probably been led to believe in your life so far. This will be like your bible – refer to it any time a charlatan or zealot tries to convince you to believe in one of their fallacies. With every word you read here, you’ll become less vulnerable to the bullshit. If they keep on chatting rubbish, just feel free to throw the actual book at them – it’s why I opted to publish it in hardback.

Just before we get going, I want to make you aware that beliefs are everywhere and they influence you every day, even if you’re not religious. If you have been wrong about any of the fallacies I’m about to talk about, please realize I was wrong about most of these before too. The reason human beings have evolved so far beyond other species and animals is our ability to tell stories and get others to believe them.

This is something I learned from Yuval Noah Harari’s trilogy of books – Sapiens, Homo Deus and 21 Lessons for the 21st Century. It’s incredibly difficult to get 10,000 people to go to war unless they all believe in the same story. A man in the sky who made up commandments or an afterlife with a mansion for all your friends – whatever it is, it’s all based around people’s beliefs.

To believe in something, whether it’s true or false, is human nature, so don’t beat yourself up about anything you learn in the following chapters. As you read on, you’ll hopefully understand a bit better why so many people not only succumb to these fallacies, but why they have such strong beliefs that they make the fallacy their life’s work. Starvation mode – does eating too little stop you from losing fat?

The concept of starvation mode is that if you do not consume enough calories, you will not only hinder fat loss, but you could possibly gain some back. A mainstream theory is that your body has a self-preservation mode when you diet too extremely, consuming too few calories, and that is the cause for a lot of people struggling to lose fat. Starvation mode, I’m sad to say, is actually not really ‘a thing’.

Our wonderful bodies are capable of amazing things, but this mode is not one of them. Something to consider is adaptive thermogenesis, also known as metabolic adaptation. Now, I know this sounds complicated, but let me break it down: Adaptive thermogenesis = adapting to production of heat. Metabolic adaptation† = amount of chemical processes adapting.

Both terms are alluding to change in output. When we reach a traffic light our car’s requirement for energy output is reduced to idle. You could call this a motor vehicle’s adaptation to not needing to produce or burn as much fuel, as the car is not required to move at this point. Pressing the accelerator would signify an upregulation in engine output to allow the car to generate movement.

The amount of fuel a car uses is dependent on the demands of the driver and the capacity of the vehicle at the time. Larger people typically burn more calories, therefore energy expenditure declines as people lose weight successfully. If we recall the components of energy expenditure, we have our BMR making up our resting elements of calories burned. Then, in the non-resting elements, we have our thermic effect of feeding, EAT and NEAT, representing workouts and non-planned movement.

Here’s TDEE again from Part 1 to refresh your memory on what our energy expenditure on a training day looks like:


Does our BMR decrease through dieting? Is this what’s going on during periods of ‘starvation’, also known as dieting? ‘In weight loss, TDEE [total daily energy expenditure] has been consistently shown to decrease. ‘Weight loss results in a loss of metabolically active tissue (such as fat) and therefore decreases BMR. ‘Previous literature refers to this excessive drop in TDEE as adaptive thermogenesis, and suggests that it functions to promote the restoration of baseline body weight.

Adaptive thermogenesis may help to partially explain the increasing difficulty experienced when weight loss plateaus despite low caloric intake.’ This pretty much means that there is a reaction from the body to spend less energy. Imagine, if you will, that you got a pay cut or you lost a few clients. Would that impact on your spending habits? Probably, yes: you’d make adaptations to ensure you didn’t run out of money. In summary, TDEE can decrease as a result of adaptive thermogenesis.

‘Exercise activity thermogenesis (EAT) also drops in response to weight loss. In activity that involves locomotion, it is clear that reduced body mass will reduce the energy needed to complete a given amount of activity.’ This means you’d burn fewer calories when training. This could be from being a lighter, smaller person performing an exercise or even from a drop in performance through not being as well fed as before.

If you’re consuming less food in general, protein or other macronutrients, the body produces less heat in digestion and breaking down food. A calorie deficit of any kind would decrease TEF; a calorie deficit paired with a higher constituent of protein would help prevent this from happening. ‘NEAT, or energy expended during “non-exercise” movement, such as fidgeting or normal daily activities, also decreases with an energy deficit. (…) Persistent suppression of NEAT may contribute to weight regain in the post-diet period.’

This means you’d move less outside of the gym, whether it be an inclination to sit when the opportunity presents itself or to park closer to the shops. I covered this briefly in the fitness trackers part of the book. So the scientific literature backs alterations (usually decreases) in our expenditure of energy in periods of dieting, but what does this mean? It means that you may ‘diet’ on 2,400 calories, and yes, it works for a while. It then slows down to the speed of barely noticeable.

This is because you’re becoming a lighter, subconsciously less active version of yourself that has less food to digest each day. Eventually, you do not enter starvation mode; the mode at play here is, simply, that your deficit calories are no longer a deficit. I found a study that found that successful weight-loss maintainers had a significantly higher step count than people at a similar body weight who had not lost any weight, suggesting that high physical activity could be a habit for successful weight-loss maintenance.

Adding this all together, it makes sense to emphasize the importance of keeping your activity levels high to offset any decrease in physical activity that can occur during periods of caloric restriction. Also known as keeping your #NEATUP247. Starvation mode, as you can start to see, isn’t something that makes any sense. However, I have several theories as to how it has come about as a common concept among fitness ‘professionals’.

Scenario 1

A personal trainer doesn’t want their client to get too excited and try to seek unrealistically fast fat loss when they’re educated about a calorie deficit. They’re told that the less they eat, the faster they’ll lose fat. So, the client in question could be planning something unsustainable in their head along the lines of vast reductions to their calorie intake: two Ryvita crackers a day and one bite of an apple for every gym visit. The trainer, in a bid to protect their client from such a foolish move, tells a lie to his client: ‘Don’t drop your calories too low or your body will think you’re starving and you’ll gain fat!’ It makes perfect sense that someone would want to do that. There’s psychological terminology called ‘the hot-cold empathy gap’, which is a cognitive bias where people underestimate the influences on their own attitudes, behaviours and preferences. The idea behind it is that human understanding is state-dependant. When you’re angry it’s hard to understand what it’s like to be calm, when you’re calm it’s vice versa. People can succumb to this bias by setting goals for the future that are too restrictive – it may seem like a good idea now, but that’s because you’re not experiencing how it feels to cut calories too low and be hungry. A short-term example would be when you set a really early alarm to go for a run as part of your new fitness regime, and it’s only when the alarm goes off at 5 a.m. the next day that you realize you have over estimated your enthusiasm, in the reality of that moment so early in the morning. It’s been a battle over the years with some clients I have worked with to convince them not to try to fly out the gates too fast when it comes to calorie restricting.

Scenario 2

A newly qualified dietitian sets a calorie amount for their client Dave. Dave doesn’t hit his calorie targets, not even close. The Cricket World Cup is on and the last thing he wants to do is get moaned at for being on the beer all weekend, so he responds to his dietitian: ‘Yeah, hitting my calories, but no change in the scales, mate,’ as he grabs another six-pack. After twelve weeks, he’s actually gained a couple of pounds, and the dietitian concludes that he must be gaining weight because his calories are ‘too low’. For some dieticians and trainers they’d rather believe someone was defying the laws of thermodynamics than that someone could just not be adhering to what they’ve been set. To conclude, don’t be fooled by anyone spouting nonsense about ‘starvation mode’. Instead, educate them on what the science says about adaptation to new amounts of calorie intake. You’re not going to store fat in a deficit, after all … It’s a deficit

James Smith-Personal Fitness Trainer

James Smith

James Smith is a well-known personal trainer and fitness coach based in the UK. He has gained a large following on social media, particularly on Instagram and YouTube, for his straightforward approach to health and fitness, often challenging mainstream ideas and advocating for evidence-based practices.

James is known for his no-nonsense approach to training and nutrition, emphasizing the importance of consistency and adherence to a sustainable lifestyle rather than quick-fix solutions. He has written several books on fitness and nutrition, including “Not a Diet Book” and “The Grind Bible”, which have become popular among his followers.

In addition to his online presence, James runs a coaching and training business, where he works with clients to help them achieve their fitness goals through customized workout and nutrition plans. He is also a frequent speaker at fitness conferences and events, where he shares his expertise and insights on the latest trends and practices in the industry.

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