Health Tools

Anxiety and Depression Checklist (K10)

Question All of the time
(score 5)
Most of the time
(score 4)
Some of the time
(score 3)
A little of the time
(score 2)
None of the time
(score 1)
1. In the past 4 weeks, about how often did you feel tired out for no good reason?
2. In the past 4 weeks, about how often did you feel nervous?
3. In the past 4 weeks, about how often did you feel so nervous that nothing could calm you down?
4. In the past 4 weeks, about how often did you feel hopeless?
5. In the past 4 weeks, about how often did you feel restless or fidgety?
6. In the past 4 weeks, about how often did you feel so restless you could not sit still?
7. In the past 4 weeks, about how often did you feel depressed?
8. In the past 4 weeks, about how often did you feel that everything was an effort?
9. In the past 4 weeks, about how often did you feel so sad that nothing could cheer you up?
10. In the past 4 weeks, about how often did you feel worthless?
Learn about the K10 interpretation.
(Note: Questions three and six does not need to be answered if the response to the preceding question was ‘none of the time’. In such cases questions three and six will receive an automatic score of one. )

Why is this important?

These ten questions measure how distressed you’ve been recently by looking at signs of depression and anxiety.

It’s a measure of distress commonly used by Australian GPs and mental health professionals to determine the level of support you may require.

After completing this checklist, you can print your score for your records or give it to your GP.

Health Tools

Calorie Converter


Enter a value in either box above, and we will convert it.
Formula: 1 Cal = 4.184 kJ, rounded to the nearest whole number

Why is this important?

Food provides the body energy for its functions, including internal body function and your day-to-day activities. Energy is measured in units of kilojoules or calories. By knowing the energy value of foods, you can estimate how much you are taking.

Enjoy a wide variety of foods focused on fresh food. A diet with plenty of vegetables along with fruit, lean proteins and rich in wholegrains, fiber, vitamins, minerals and healthy fats is ideal. Avoid a diet low in unhealthy fats, salt and added sugar. 

How much you eat is another important part of eating well and healthy. The amount you should eat depends on factors, including the type of food served.

Keen to start healthy eating and getting fit? Try our personal training program so we could look after your nutrition and fitness.

Health Tools

Ideal Weight Calculator

I am a
Calculate according to
Learn about the different formulas base on the gender.
(Note: You can switch the gender options above to see the respective content based on the gender)

For women, the ideal weight calculator uses the following equations:

Robinson formula: 49 kg + 1.7 kg per every inch over 5 feet
Miller formula: 53.1 kg + 1.36 kg per every inch over 5 feet
Hamwi formula: 45.5 kg + 2.2 kg per every inch over 5 feet
Devine formula: 45.5 kg + 2.3 kg per every inch over 5 feet

Why is this important?

Being a healthy weight has important benefits, not only for how you feel, but also for lowering your risk of heart disease, type 2 diabetes, joint pain and other health conditions. As a general rule, a healthy weight for your height would mean your body mass index (BMI) would be between 20 and 25kg/m². It’s important to remember that your ethnicity, gender and body composition can influence what will be an ideal weight for you. 

Talk to your doctor if you have any concerns about your weight. If you are not yet at your ideal weight, try setting some achievable goals to improve your health risks, with the support of your doctor or other health professional.

You can also find out more and calculate your BMI with Tier1Training’s BMI calculator.

Health Tools

Waist To Hip Ratio

I am a

According to the World Health Organization, a healthy WHR is:

  • 0.9 or less in men
  • 0.85 or less for women

In both men and women, a WHR of 1.0 or higher increases the risk for heart disease and other conditions that are linked to being overweight.

Waist-to-hip ratio chart

Health riskWomenMen
Low0.80 or lower0.95 or lower
High0.86 or higher1.0 or higher

Waist-to-hip ratio (WHR) is one of several measurements a health professional can do to see if you’re overweight, and if that excess weight is putting your health at risk. Unlike your body mass index (BMI), which calculates the ratio of your weight to your height, WHR measures the ratio of your waist circumference to your hip circumference. It determines how much fat is stored on your waist, hips and buttocks.

Not all excess weight is the same when it comes to your health risks. People who carry more weight around their midsection (an apple-shaped body) are at higher risk for heart disease, type 2 diabetes, and premature death than those who carry more of their weight in their hips and thighs (a pear-shaped body). Even if your BMI is within a normal range, your risk for disease may be increased.

Health Tools

BMI Calculator

Why is this important?

BMI is a useful measurement for most people over 18 years old. A BMI of 20-25 kg/m² is considered a healthy weight for most adults. However, BMI is only an estimate and doesn’t take into account age, ethnicity, gender and body disposition. It is not an accurate measure of healthy weight for pregnant women, children, older people or athletes.

Being underweight may affect important body functions such as your immune response to infection and fertility or it can lead to health issues from heart disease to bone problems.  

Being overweight or obese can lead to increased risk of heart disease, bone and joint problems as well as increasing your risk of some cancers, sleep apnoea and type 2 diabetes.

Putting on weight and trying to lose weight can be hard. Don’t be disheartened or de-motivated if progress is slow. It’s important to decide on small, practical changes that you feel comfortable with and that you’ll be able to stick to. It’s helpful to get support from family or friends when you’re trying to change your weight.



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NSW 2037
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