How many calories do I need per day ?
You can imagine the amount of calories per day you need to lose weight or maintain your weight. If you follow the formula explained in this article, you will be able to easily keep the weight balance and get appropriate advice regarding the daily routine to achieve their greatest goals.
There are two formulas based on sex also contain other data such as age, height , weight, lean body mass and activity level . Be detailed each formula is designed to provide more precise results in your lean body mass ( LBM) .
Calculator Quick & Easy LMB
Maintenance 15-16 calories per pound of body weight
Weight gain of 18 to 19 calories per pound of body weight
Fat Loss 12-13 calories per pound of body weight
This formula is an easy way to calculate calories. Remember, there are some drawbacks to this method, it does not take into account your body composition or level of physical activity. Highly active people ( bodybuilders or physical) may need more calories per day than this formula indicates which means that people with a large amount of lean mass need more calories (over food or supplements ) and expenditure Total daily energy ( TDDE ) is also higher. Those high in fat should be cautious when evaluating reasonable needs calories compared to the daily energy intake . Example: A 50 year old man who weights 224 pounds with 38% fat probably not burn 2925 calories per day ( 224 x 13 for fat loss ) , because it is a very difficult issue that could lead frustration.
How do I measure body fat ?
In fact , there are several ways to estimate it .
underwater weighing
A bioelectrical impedance analysis
Body Fat Scales ( BIA ) and the handle tests Hang
Circumference and anthropometric
Skinfold measures as " pinch test "
other
More complex methods
Well, the easiest and least expensive is the skinfold test . You can buy a set of pliers and take the test at home. The test body fat is almost as accurate as the methods described above and is really cheap.
The test is very specific to the range of the body fat from 15 to 35 % . It is highly recommended for thin people and those with a range of more than 35 % fat should rely more on other methods that are most useful and profitable for your body type.
Formula of body fat for women
Factor 1 ( Total body weight x 0.732 ) + 8987
Factor 2 Wrist measurement (at widest point ) / 3.140
Factor 3 for measuring the height ( marine ) x 0.157
Factor 4 hip measurement (at widest point ) x 0.249
Factor 5 measuring the forearm ( at widest point) x 0.434
Lean mass factor = 1 + Factor 2 Factor 3 - Factor 4 + Factor 5
Pc = total weight of body fat - lean mass
Body fat percentage = (weight of body fat x 100) / total body weight
Formula for Men Body Fat
Factor 1 ( Total body weight x 1.082 ) + 94.42
Factor 2 size measurement x 4.15
Lean mass = Factor 1 - Factor 2
Pc = total weight of body fat - lean mass
Body fat percentage = (weight of body fat x 100) / total body weight
In addition to the accuracy of the test , which is fast , easy and cheap as mentioned above. Why measure your body? To identify and monitor progress. A set of simple and accurate clip will definitely help. And you can repeat as many times as you meet your goals.
You can imagine the amount of calories per day you need to lose weight or maintain your weight. If you follow the formula explained in this article, you will be able to easily keep the weight balance and get appropriate advice regarding the daily routine to achieve their greatest goals.
There are two formulas based on sex also contain other data such as age, height , weight, lean body mass and activity level . Be detailed each formula is designed to provide more precise results in your lean body mass ( LBM) .
Calculator Quick & Easy LMB
Maintenance 15-16 calories per pound of body weight
Weight gain of 18 to 19 calories per pound of body weight
Fat Loss 12-13 calories per pound of body weight
This formula is an easy way to calculate calories. Remember, there are some drawbacks to this method, it does not take into account your body composition or level of physical activity. Highly active people ( bodybuilders or physical) may need more calories per day than this formula indicates which means that people with a large amount of lean mass need more calories (over food or supplements ) and expenditure Total daily energy ( TDDE ) is also higher. Those high in fat should be cautious when evaluating reasonable needs calories compared to the daily energy intake . Example: A 50 year old man who weights 224 pounds with 38% fat probably not burn 2925 calories per day ( 224 x 13 for fat loss ) , because it is a very difficult issue that could lead frustration.
How do I measure body fat ?
In fact , there are several ways to estimate it .
underwater weighing
A bioelectrical impedance analysis
Body Fat Scales ( BIA ) and the handle tests Hang
Circumference and anthropometric
Skinfold measures as " pinch test "
other
More complex methods
Well, the easiest and least expensive is the skinfold test . You can buy a set of pliers and take the test at home. The test body fat is almost as accurate as the methods described above and is really cheap.
The test is very specific to the range of the body fat from 15 to 35 % . It is highly recommended for thin people and those with a range of more than 35 % fat should rely more on other methods that are most useful and profitable for your body type.
Formula of body fat for women
Factor 1 ( Total body weight x 0.732 ) + 8987
Factor 2 Wrist measurement (at widest point ) / 3.140
Factor 3 for measuring the height ( marine ) x 0.157
Factor 4 hip measurement (at widest point ) x 0.249
Factor 5 measuring the forearm ( at widest point) x 0.434
Lean mass factor = 1 + Factor 2 Factor 3 - Factor 4 + Factor 5
Pc = total weight of body fat - lean mass
Body fat percentage = (weight of body fat x 100) / total body weight
Formula for Men Body Fat
Factor 1 ( Total body weight x 1.082 ) + 94.42
Factor 2 size measurement x 4.15
Lean mass = Factor 1 - Factor 2
Pc = total weight of body fat - lean mass
Body fat percentage = (weight of body fat x 100) / total body weight
In addition to the accuracy of the test , which is fast , easy and cheap as mentioned above. Why measure your body? To identify and monitor progress. A set of simple and accurate clip will definitely help. And you can repeat as many times as you meet your goals.
No comments:
Post a Comment