At a fitness conference last Spring, I joined some friends for breakfast. It was a normal breakfast up until the moment Spencer Nadolsky, D. I knew Dr. Nadolsky was preparing for a bodybuilding contest. I knew drug-free bodybuilders get obsessive about their nutrition. They have no choice.
Physique competition is a deeply, weirdly fascinating pursuit. And thanks to a review in the Journal of the International Society of Sports Nutrition, we have all the known research on their pre-contest eating strategies in one handy place. Everything we want these days, we want as fast as we can have it. You can find a complete 6-month training program that will accomplish just that in the Men's Health book Maximus Body.
When you lose weight faster, you lose more muscle, and you run a greater risk of slowing down your metabolic rate as your body compensates for the sudden reduction in calories.
A reasonable goal, the study suggests, is to lose 0. Simple math tells us you have 30 pounds of fat, with pounds of lean tissue. Which would be awesome, but unrealistic. A more reasonable goal: pounds with 9 percent body fat. Twenty pounds is 10 percent of your starting weight. If you lost 1 percent a week, the highest recommended rate, it would take 10 weeks.
But not really, because 1 percent of your current weight will be a smaller number each week. And the leaner you get, the harder it will become to get even leaner. A more realistic target: 16 weeks. How to lose the weight? You can start by cutting daily calories from your current diet, which works out to a loss of 1 pound of fat a week … for a while. Then the math gets screwy as your metabolism shifts to compensate. You know all about the benefits of protein.
The recommended range is 2.
In our example, you start with pounds of lean tissue, and hope to have pounds by the time you reach single-digit body fat, which is about 75 kilograms. So your minimum protein target is ish grams a day.
At the high end you would eat grams. Even if you figure 40 grams a day will come from a protein shake, you still need to choke down the equivalent of 4 to 6 chicken breasts. The less fat you ate, the better.
Body Fat Calculator
So it may come as a shock to see that bodybuilders typically use a low-fat diet: 15 to 30 percent of their total calories. Not exactly. Some fat is necessary for health, and to keep testosterone levels up. But out of the three macronutrients, fat runs a distant third in importance when your goal is to get as lean as humanly possible. Since you want to subtractyour new target is 2, a day.
This is based on nothing, other than my need for nice, even numbers.Before starting any fitness program you should set a measurable goal of what you want to achieve. This is important because setting goals and targets can help you measure how you are progressing, and if you are actually progressing in the right direction. But the problem is, in many cases, you may not have any idea what a realistic and healthy weight loss goal is.
Fortunately setting your weight loss goals no longer has to be a random game. Body Mass Index BMI uses the following specific formula, that only takes into account your height and weight. According to this BMI calculation, and the BMI classification levels listed below, I would be considered just inside the high end of an ideal body weight. Most athletes would be considered overweight since BMI does not decipher between lean body mass and stored body fat.
If you have a lean and muscular build like I do, BMI calculations are not the best indicator of your ideal body weight. Once again this is a very rough estimate — best to use skin fold calipers or a body fat analyzer. John currently has a decent amount of muscle since he plays recreational sports, but years of bad food decisions and a lack of a consistent workout routine has created a thick layer of body fat over his muscle.
This is an example of calculating your ideal body weight and how to create a measurable weight loss goal. Once you calculate your ideal body weight and weight loss goal, let us help you with a done for you step-by-step 7 day training program and meal plan for FREE!
This Live Lean starter guide takes away all the confusion with your diet and workouts as it gives you the exact meal plan, video cooking lessons, and grocery lists that you need to Live Lean without being a slave in the kitchen. This is the type of premium content our inner circle members at TeamLiveLean. If you enjoyed this post on calculating your ideal body weight, please support this blog, by clicking the social media buttons to share this with your friends.
I know I am lean and have muscle but I am still curious as to how you came up with these estimates. Great post! BMI is so misconstrued and there is so much misinformation out there. Thanks for setting the record straight. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. How do I calculate my ideal body weight? Setting goals by first calculating your ideal body weight is an excellent place to start.
What is a realistic weight loss goal? There is a way to calculate your ideal weight and a healthy and obtainable weight loss goal. How do you figure out your ideal body weight? There are a few ways to do this, but some are more effective than others.
How to calculate your body mass index: Body Mass Index BMI uses the following specific formula, that only takes into account your height and weight. Before sharing why, let me first show you how to calculate your BMI. I am 5 feet 11 inches tall 71 inches and lbs. According to the BMI, this would mean I would be overweight.Free Weekly Newsletter from FitWatch. For over 16 years, she has been helping people lose weight and get fit through her website, FitWatch.
Whether it's with one-on-one nutrition coachingnutrition programs or coursesand tools or calculators, she can help you to eat better, move more and believe in yourself.
Download my page ebook "8 Surprising Ways to Cut Calories". Cut calories without cutting out the foods you love. FREE Download. Ideal Weight and Body Fat Calculator This calculator will take your current body weight and body fat percentage and estimate how much you will weigh at various body fat percentages.
What 4 Specific Body Fat Percentage Ranges Look Like on Men
If you have a body fat percentage goal, type that in and you'll get an estimated weight at that body fat goal. Type in your current weight and your current body fat percentage.
The goal body fat percentage is optional; if you don't have a goal set, you'll see estimated weights at various body fat percentages. Related Calculator Don't know your body fat percentage? No problem! Grab a measuring tape and use my body fat percentage calculator to figure it out and then head back over here.
Note Weight will be higher if you gain muscle. Weight lbs. Want to Cut Calories?Calculate measure of your weight in relation to height. Check your menstrual and ovulation cycle days. Number of calories that you would burn during day.
Show yours physical, emotional, and intellectual cycles. Show the body fat percentage. WHR is the ratio of your waist circumference to your hip circumference.
Menstrual Calendar Check your menstrual and ovulation cycle days. Biorhythms Show yours physical, emotional, and intellectual cycles. Body Fat Calculator Show the body fat percentage. Body Fat Body Fat Calculator. Body Fat Calculator. A person's body fat percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. What is essential fat? Essential body fat is necessary to maintain life and reproductive functions.
Result of Body Fat Calculator is only informative. Several factors such as muscularity also affect Body Fat percentage, so result may not be in some cases accurate. Male Female. Body Fat Calculator Metric units Weight: 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 kg.Cryptography Tools.
Medical Tools. Unit Converters. Internet Tools. This on-line BFP calculator takes your gender, age, weight and height and calculates the percentage of fat in the body.
The formula used is based on BMI. Body Fat Percent is calculated by dividing the total weight of the fat divided by the body weight. Every human needs to have a certain amount of essential fat. The essential fat percent varies hugely between women and men.
Below is a chart of body fat percent ranges for women and men. There are several formulas used for calculating body fat percentage. This calculator uses the formula based on BMI.
Then click the "Calculate BFP" button. Much more fitnessThe Body Fat Calculator can be used to estimate your total body fat based on specific measurements. This calculation is based on the U. Navy methodbut also includes the calculation of body fat percentage using the BMI method both of which are outlined below.
The scientific term for body fat is "adipose tissue. Its primary purpose is to store lipids from which the body creates energy. In addition, it secretes a number of important hormones, and provides the body with some cushioning as well as insulation.
Body fat includes essential body fat and storage body fat. Essential body fat is a base level of fat that is found in most parts of the body.
How to Estimate Your Body Fat Percentage (BF %)
It is necessary fat that maintains life and reproductive functions. While having excess body fat can have many detrimental effects on a person's health, insufficient body fat can have negative health effects of its own, and maintaining a body fat percentage below, or even at the essential body fat percentage range is a topic that should be discussed with a medical professional.
Storage fat is fat that accumulates in adipose tissue, be it subcutaneous fat deep under the dermis and wrapped around vital organs or visceral fat fat located inside the abdominal cavity, between organsand references to body fat typically refer to this type of fat. While some storage fat is ideal, excess amounts of storage fat can have serious negative health implications. Excess body fat leads to the condition of being overweight and eventually to obesity given that insufficient measures are taken to curb increasing body fat.
Note that being overweight does not necessarily indicate an excess of body fat. A person's body weight is comprised of multiple factors including but not limited to body fat, muscle, bone density, and water content.
Thus, highly muscular people are often classified as overweight. The rate at which body fat accumulates is different from person to person and is dependent on many factors including genetic factors as well as behavioral factors such as lack of exercise and excessive food intake.
Due to varying factors, it can be more difficult for certain people to reduce body fat stored in the abdominal region. However, managing diet and exercise has been shown to reduce stored fat. Note that both women and men store body fat differently and that this can change over time. After the age of 40 or after menopause in some cases for womenreduced sexual hormones can lead to excess body fat around the stomach in men, or around the buttocks and thighs of women.
The World Health Organization WHO classifies obesity as one of the leading preventable causes of death worldwide that is estimated to claimtodeaths per year in the U.Knowing how much body fat you have helps you make the right decisions during your cut and lean bulk cycles.
Most people need to build lbs kg of muscle to get the size they want. Not all of them are equal however. Some are notoriously inaccurate, some are downright useless for the athletic population, and others are very expensive. These devices send an electrical current through your body and then give you a reading. That means ff you use a hand-held device then the electrical current will go from your left hand through your torso and then out through your right arm.
The same thing happens if you use a BIA scale. We also need to consider fat distribution. Some people tend to accumulate fat in their legs and others on their belly of upper body.
Well they would get different readings with a scale and with a hand-held device. Furthermore, because the electric current always chooses the path of least resistance, it will tend to avoid fat tissue in the first place.HOW I LOST 20 LBS IN 2 MONTHS (TRANSFORMATION FAT LOSS EXPLAINED)
Hydration status can also mess up with the readings of BIA. You could get very different body fat percentage readings in the same day just because of your hydrations status. The Navy or the YMCA formulas are also highly inaccurate and and almost nobody in the fitness industry uses them.
The reason they are so inaccurate is because they were developed based on the results of other methods of determining body fat. Skin Fold Calipers can be pretty accurate actually depending on the brand and if you use them correctly. There are brands that have you measure up to 6 points on your body and others only one place.
They usually give different results. You have to grab just the right amount of skin every time — not too much and not too little, and always do it in the same places. Once the overall density of the body is determined, the relative proportions of body fat and lean body mass are calculated. For example Greg got a reading of 4.
DEXA scans your entire body with X-rays and tells you very precisely how much fat you have. How you look in the mirror is actually one of the best ways to estimate your body fat percentage. For most people, not everybody but for most people, each body fat percentage has a certain corresponding waist measurement.
How do I know that? At 6 feet tall, lbs ripped is a very advanced level of muscle development. I can almost guarantee it. This works very well in the metric system. But if a beginner has a height of cm and weighs 83kg he has about kilos of fat to lose to get lean.
How to Estimate Your Body Fat Percentage
What did you think about the ideas in this article? Have any questions? Anything else to add? Leave a comment below and let me know. I read and answer all comments. Click here to see some great transformation made with this program. According to this I am around 13 percent body fat.