8/12/2019 Body fat %

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Step 1 - Hang your right arm at your side and have someone find the point halfway between your shoulder and elbow, on the rear (triceps side) of your arm.

Step 2 - With his/her thumb and forefinger have him/her pinch a fold of skin andfat away from the muscle.

Step 3 - Have him/her measure the thickness of the skin pinched. (Do not rest the ruler against the skin.)

Step 4 - Have him/her do steps 2 and 3 several times and get the average reading.

Step 5 - Find your body fat percentage by using the chart below.

Skin Fold Thickness In MM Body Fat % Men Body Fat % Women6 5-9 8-1313 9-13 13-1819 13-18 18-2325 18-22 23-2838 22-27 28-33

Lean body weight = 94.42 + 1.082 (nude weight in pounds) - 4.15 (waist girth around bellybutton in inches)

Then:

Body fat (%) = bodyweight - lean bodyweight x 100/bodyweight

Calorie Burn Equations

Harris Benedict Method

BMR Men: = 66 + (6.23 X weight in pounds) + (12.7 X height in inches) (6.8 X age)

BMR Women: = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) (4.7 X age)

Katch & McArdle Method

BMR (Men + Women) = 370 + (21.6 * Lean Mass in kg)

Lean Mass = weight in kg (weight in kg * body fat %)1 kg = 2.2 pounds, so divide your weight by 2.2 to get your weight in kg

Activity Multiplier (Both HB + KA Method use same activity multiplier)

Little or No Exercise, Desk Job 1.2 x BMRLight Exercise, Sports 1 to 3 Times Per Week 1.375 x BMRModerate Exercise, Sports 3 to 5 Times Per Week 1.55 x BMRHeavy Exercise, Sports 6 to 7 Times Per Week 1.725 x BMR

8/12/2019 Body fat %

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The Harris-Benedict equation for BMR:

For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655

The Mufflin equation for RMR:

For men: (10 x w) + (6.25 x h) - (5 x a) + 5For women: (10 x w) + (6.25 x h) - (5 x a) - 161Where:

w = weight in kgh = height in cma = age

BMIweight in kg / (height in m x height in m)

daily calories x percent protein / 4 calories per gram = grams proteindaily calories x percent fat / 9 calories per gram = grams fatdaily calories x percent carbs / 4 calories per gram = grams carbs

(grams protein x 4) + (grams fat x 9) + (grams carbs x 4) = total calories(grams protein x 4) / total calories = percentage of calories from protein(grams fat x 9) / total calories = percentage of calories from fat

(grams carbs x 4) / total calories = percentage of calories from carbs

Processing protein requires the greatest expenditure of energy, with estimates ranging as high as 30%. Dietary fat, on the other hand, is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3%. The amount of energy required to process carbohydrates falls between that of protein and fat.A figure of 10% is generally used to account for the thermic effect of food. This means that if you want to replace 500 calories burned through activity, you need to eat 10% more, or 550 calories. And if you eat 500 calories, 10% of them will be burned off by the thermic effect, leaving only 450.