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SMILES4383's Photo SMILES4383 Posts: 16,509
6/16/15 4:48 P

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emoticon Please do not post on this thread -- FOR REFERENCE ONLY emoticon

Questions can be posted on the daily chat thread.
Thank You ~ T,


The following method is the easiest method I know of to calculate:
1) Goal Weight
2) Caloric needs to reach Goal Weight

There are tons of methods out there.
This one is the one I find the easiest.
If you donít like it, donít use it.



I. BODY FAT PERCENTAGE (BF%) ~ LEAN BODY MASS (LBM)

Steps to calculating your IDEAL BODY WEIGHT ~ Using Covert Bailey Home Body Fat% Test.
~go to Home Body Fat Test. Fill in the calculations.
www.healthcentral.com/cholesterol/ho
me
-body-fat-test-2774-143.html


You will need the following data:
Age
Weight
Gender
Hips (fullest part)
Calf
Thigh
WRIST (measured across the proximal bone)

You will receive the following calculations
% Body Fat
# of fat your body has
# of LBM your body has



II. GOAL WEIGHT

Using those figures, do the following calculations to determine the best goal weight for you based on YOUR LBM

First choose your BF% number from this BF% table from WebMD

Women
Essential fat 10-12%
Athletes 14-20%
Fitness 21-24%
Acceptable 25-31%
Obese 32% plus

Men
Essential fat 2-4%
Athletes 6-13%
Fitness 14-17%
Acceptable 18-25%
Obese 26% plus


Based on your BF% choice, your GOAL WEIGHT FORMULA will be:
NOTE: / means DIVIDE

22% BF ~
LBM / .78 = Goal Weight
21% BF ~
LBM / .79 = Goal Weight
20% BF ~
LBM / .80 = Goal Weight
19% BF ~
LBM / .81 = Goal Weight
18% BF ~
LBM / .82 = Goal Weight

** Below 18% can be problematic when it comes to hormone production and menses, depending on the individual.




III. CALORIES NEEDED TO ACHIEVE YOUR GOAL WEIGHT

ANYTHING in excess can cause weight gain.
ALSO, not eating enough calories for your individual needs can cause weight gain.

The easiest way to calculate your needs is multiply your GOAL WEIGHT by your activity factor.
(GOAL WT x ACTIVITY FACTOR)

10 = BMR (Base Metabolic Rate) NEVER GO BELOW THIS LEVEL
11 = sedentary
12 = workout 3x/wk
13 = workout daily BUT have a sit-down job
14 = ACTIVE every day - with an active job.
15 = for focused MUSCLE BUILDING (focused lifting with goal of muscle growth)

There are many precise formulas out there - but, I believe this one is the easiest.

My calculations based on my goals:
I have 137.5# of Lean Body Mass
I workout daily, BUT have a mostly sit-down job (my activity factor is 13)
I also want to BUILD MUSCLE (my activity factor is 15)

My ideal weight goal is 171.8# (based on LBM calculations above @ 20% BF)
171.8# x 13 = 2210kc/d
171.8# x 15 = 2550kc/d
My calorie range is 2210-2550kc/d
I should NEVER go below 1718kc/d (some days ya just donít feel like eating ... like when it is super hot out)

If this method of calculations makes sense to you - use it.
If this method of calculations does not make sense to you - do not use it.
Pretty simple ~




IV. Calculating Macroís

The easiest online calculator can be found here:
iifym.com/iifym-calculator/

Personally, I prefer eating carbs as my main fuel source, utilizing fats and protein for building and hormone production.
My percentages are ~ 60/20/20 (carbs, protein, fat)
Going down in fat to ~ 65/20/15 (which is where I personally lose weight the fastest)
The IIFYM Calculator was pretty close when I chose my specific numbers.
Interesting how that works out. (Years of nutritional study vs. A few seconds online) :)


My 'rule'......Don't eat too much .... Eat just enough .... MOVE


Edited by: SMILES4383 at: 6/16/2015 (16:50)
----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
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