BodyFat Percentage Calculator
Filed under Calculators, Fat Loss, General Knowledge 101, Nutrition Dieting
I much prefer to have bodyfat calculations done with calipers but almost none of the methods that are commonly used are totally accurate. When you are at home though and want to figure out where you are or what you need to eat by using your bodyfat levels then this little calculator below will be very useful.
For the males, you do not need to fill in the “hip” box (you can’t actually). The hip measurement is for females only. This is the method the U.S Military uses for mass bodyfat calculations because it’s cheap to do and fast. It will get you in the ball park.
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Calories Burned During Exercises
Filed under Calculators, Fat Loss, General Knowledge 101, TRAINING
Calories Burned During Exercise
Pick An Exercise And The Calculator Will Tell You Calories Burned!
| Duration of the exercise: min | Your weight: lbs |
| Calories Burned During Your Exercise! | |
BEE Daily Caloric Needs Calculator
Filed under Calculators, Fat Loss, General Knowledge 101, Nutrition Dieting
n the words of Jim Morrison “this is the end”. Dramatic, but once you nail your diet or “functional eating habits” as I call it, your new body is all but guaranteed. I have used several ways to structure my diet, but let me give you the low down on what I think is the easiest and best method to stay functional, feel good, and get in wicked shape.
The five steps to figure out your caloric needs using the B.E.E.
One quick note to put in here. If you’re lazy, you’re not going to do well at this weight lifting thing anyway but in order to give you a short cut if you’re not going to weigh your food or anything of the like, do this. Take in one gram of protein per pound of bodyweight, if that’s too much to figure out (good luck at this) just make sure you get a protein source at each meal. For your carbohydrates, try to keep the foods natural. So if it’s a yam, go ahead. If its been altered, like white bread, stay away.
First step - losing fat and maintaining your shape (muscle) is the key to looking good. So you need to take in less calories than you are used to but enough not to lose muscle. Your protein intake will maintain your muscle, but we’ll get into that in a different section. So we need to figure out just how many calories this takes. Use the Harris benedict equation that I have put above or you can do it the manual way if you’re a geek at heart. This is the equation that most registered dieticians use.
Harris benedict equation
- Convert your weight from pounds to kilograms. Take your weight in pounds and divide it by 2.2. For example: 190 lb / 2.2 = 86.3 kg
- Convert your height from inches to centimeters. Take your height in inches and multiply it by 2.54. For example: 58 in. x 2.54 = 147.32 cm.
Listed below are the equations, for both men and women, in order to calculate your Basal Energy Expenditure (BEE). Your BEE is the amount of energy you need in order to maintain your weight at bed rest or no activity. Therefore, your BEE is also used as the standard for your total calories needed when you are active and want to lose weight because the activity will cause the calorie deficiency needed. However if you are very active then you will want to click the “active” button in the form to get some extra calories.
- Males:
66 + [13.7 x (weight in kg)] + [5.0 x (height in cm)] - [6.8 x (age in yrs)] = BEE (in calories) - Females:
655 + [9.6 x (weight in kg)] + [1.8 x (height in cm)] - [4.7 x (age in yrs)] = BEE (in calories)
Second step - Fat is not totally evil. You need 15-20% to maintain your hormone levels and to process several vitamins in your diet. Just as with any nutrient, you need enough but not an excess of it. Multiply your total caloric intake (step one) by .20 to get 20% of your total calories from fat. That gives you the calories and if you divide that by 9 (this is how many fat calories there are per gram) you get the number of grams of fat you get per day.
Step three - Muscle is good. Protein builds muscle. You need anywhere from .8 gram to 2 grams of protein per pound of bodyweight depending on your activity levels. The rule of thumb for normally active people is 1 gram per pound of bodyweight. So if you weigh 150 pounds that’s 150 grams of protein. Sorry if it sounds redundant, but I want to make sure you understand everything here. If you multiply your grams by four, you know how many protein calories you’re getting.
Step four - Carbohydrates are your energy source but too many can make you fat by causing insulin spikes that lead to fat storage. Now what you do to figure out your carbohydrate needs is to subtract your fat calories and protein calories from your daily total calories. What you’re left with is your daily carbohydrate calories and if you divide that by four you get the grams.
Some people don’t deal well with carbs that are not vegetables or at least somewhat complex. I am one of them. I prefer a slightly “low side” to my carbohydrate needs and adjust them based on activity levels and what’s happening to my abs.
So now you have your totals for calories, fat, carbohydrates and protein for the day. Now we just figure out how and when to eat them.
Step five - You should have ended up with something like this if you weigh 134 pounds. I just picked a figure out of the air, so don’t get uptight!
Calories-1690
Fat- 37 grams (20% of total)
Protein-134 grams (one gram per pound of body weight)
Carbohydrates-204 grams (remainder of calories)
Eat frequently?
Better back up a minute before I throw it in drive here. When people hear that they should be eating 5-6 times a day they often can’t understand why eating that much would be beneficial to losing fat. So I will explain. Your body can only use so much of anything at any given time. Any more than it needs will go to the body fat stores. So it makes sense to eat smaller meals so this will not occur. The thing you have to realize is that the body does need a certain total of nutrients by the end of the day to achieve the demands you are putting on it. So by eating less at each sitting but eating more frequently, you get the best of both worlds. Another added benefit of the frequent feedings is that each meal will speed up your metabolism causing the body to burn fat like a furnace all day long.
So onward and upward. If you should eat six times a day, just divide your totals by six and you get what you should eat at each meal. As long as each meal has these portion sizes, you are on the right path. Here is what the above would translate into for each meal. Fat/6 grams-Protein/22 grams, carbohydrates/34 grams. Each meal has 281 calories. And that is how it is done! If you really want to jump in with both feet, taper off your more simple or high glycemic carbohydrates towards the evening and go with veggies or salad. This is the best way when you really need to rip the fat off.
Now, if your goal is to put on muscle and size then you still start here and if no muscle starts to appear (and you are training hard) then you need to add 500 calories to each daily total and see what happens. The calories should come from protein first, in the area of 1.5 grams per pound of bodyweight as the upper limit. If this doesn’t start to add mass then you need to put in the remainder in the form of carbohydrates. You should tinker with your daily totals, upping it every week until you see a weight gain.
One Rep Max Calculator
Filed under Calculators
Enter the weight you can lift, for how many reps to calculate what you could lift for a one shot deal!