Body Composition Not All Fat is Bad Fat

Courtesy of

Name_______________________________________________________________________________________________
Height_________________ Weight________________ Age_________________ Gender__________________

Test / / / / / / / / / /

BMI

Total Body Fat

Fat Weight (lbs)

Essential Body Fat (lbs)

= men: 5% of Fat Weight
= women: 13% of Fat Weight

Reserve Body Fat (lbs)

= acceptable % of Total Weight
(men: 18%; women: 25%) − Essential Fat

Excess Body Fat (lbs)

= Fat Weight − Essential Fat − Reserve Fat

My BMR

# of Calories I should eat daily

to maintain my weight
8115

Body Composition Not All Fat is Bad Fat

Courtesy of

Name_______________________________________________________________________________________________
Height_________________ Weight________________ Age_________________ Gender__________________

Test / / / / / / / / / /

BMI

Total Body Fat

Fat Weight (lbs)

Essential Body Fat (lbs)

= men: 5% of Fat Weight
= women: 13% of Fat Weight

Reserve Body Fat (lbs)

= acceptable % of Total Weight
(men: 18%; women: 25%) − Essential Fat

Excess Body Fat (lbs)

= Fat Weight − Essential Fat − Reserve Fat

My BMR

# of Calories I should eat daily

to maintain my weight
8115
 Body Fat Ranges by Age Excess Body Fat is the amount of fat over and above the reserve and
0% 10% 20% 30% 40% essential fat combined. Excess body fat increases the risk developing serious
20–39 .....|.....|.....|.....|.....|.....|.....|.....|..... health problems.
FEMALE
40–59 .....|.....|.....|.....|.....|.....|.....|.....|..... Basal Metabolic Rate (BMR): To manage weight, you need to
60–79 .....|.....|.....|.....|.....|.....|.....|.....|..... determine the number of calories you eat and the number of calories you
burn. Your body has something called the basal metabolic rate (BMR), which
20–39 .....|.....|.....|.....|.....|.....|.....|.....|..... is the amount of calories you burn at rest. It accounts for roughly 60% of all
MALE

40–59 .....|.....|.....|.....|.....|.....|.....|.....|..... the calories you burn in a given day.

60–79 .....|.....|.....|.....|.....|.....|.....|.....|..... Women: BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) −
Underfat Healthy Overfat Obese (4.7 × age in years)
Men: BMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) −
(6.8 × age in years)
Body Mass Index (BMI) is a relationship between weight and height
that is often associated with health risks. The Centers For Disease Control
uses the following guidelines: So, how many calories should I eat?
The Benedict Formula is used to determine your total daily caloric needs.
Body Mass Index (BMI) Multiply your BMR by the appropriate activity factor, as follows:
Rating Underweight Ideal Overweight Obese 1. If you are sedentary (little or no exercise):
Calorie-Calculation = BMR × 1.2
BMI <18.5% 18.6–24.9% 25.0–29.9% >30%
2. If you are lightly active (light exercise/sports 1–3 days/week):
Calorie-Calculation= BMR × 1.375
Essential Body Fat is necessary for normal bodily functioning. It provides
bodily protection and serves as an insulator to conserve body heat. Normal 3. If you are moderately active (moderate exercise/sports 3–5 days/week):
bodily functions may be disrupted if body fat falls below the minimum level. Calorie-Calculation = BMR × 1.55
The essential fat for women is higher than that of men to support child- 4. If you are very active (hard exercise/sports 6–7 days a week):
bearing. Calorie-Calculation = BMR × 1.725
Reserve Body Fat is the amount of additional body fat that does not 5. If you are extra active (very hard exercise/sports & physical
cause any medical risks, and provides a reservoir of “fuel” for the body to use. job or 2x training):
Calorie-Calculation = BMR × 1.9

Body Fat Ranges by Age Excess Body Fat is the amount of fat over and above the reserve and
0% 10% 20% 30% 40% essential fat combined. Excess body fat increases the risk developing serious
20–39 .....|.....|.....|.....|.....|.....|.....|.....|..... health problems.
FEMALE

40–59 .....|.....|.....|.....|.....|.....|.....|.....|..... Basal Metabolic Rate (BMR): To manage weight, you need to
60–79 .....|.....|.....|.....|.....|.....|.....|.....|..... determine the number of calories you eat and the number of calories you
burn. Your body has something called the basal metabolic rate (BMR), which
20–39 .....|.....|.....|.....|.....|.....|.....|.....|..... is the amount of calories you burn at rest. It accounts for roughly 60% of all
MALE

40–59 .....|.....|.....|.....|.....|.....|.....|.....|..... the calories you burn in a given day.

60–79 .....|.....|.....|.....|.....|.....|.....|.....|..... Women: BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) −
Underfat Healthy Overfat Obese (4.7 × age in years)
Men: BMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) −
(6.8 × age in years)
Body Mass Index (BMI) is a relationship between weight and height
that is often associated with health risks. The Centers For Disease Control
uses the following guidelines: So, how many calories should I eat?
The Benedict Formula is used to determine your total daily caloric needs.
Body Mass Index (BMI) Multiply your BMR by the appropriate activity factor, as follows:
Rating Underweight Ideal Overweight Obese 1. If you are sedentary (little or no exercise):
Calorie-Calculation = BMR × 1.2
BMI <18.5% 18.6–24.9% 25.0–29.9% >30%
2. If you are lightly active (light exercise/sports 1–3 days/week):
Calorie-Calculation= BMR × 1.375
Essential Body Fat is necessary for normal bodily functioning. It provides
bodily protection and serves as an insulator to conserve body heat. Normal 3. If you are moderately active (moderate exercise/sports 3–5 days/week):
bodily functions may be disrupted if body fat falls below the minimum level. Calorie-Calculation = BMR × 1.55
The essential fat for women is higher than that of men to support child- 4. If you are very active (hard exercise/sports 6–7 days a week):
bearing. Calorie-Calculation = BMR × 1.725
Reserve Body Fat is the amount of additional body fat that does not 5. If you are extra active (very hard exercise/sports & physical
cause any medical risks, and provides a reservoir of “fuel” for the body to use. job or 2x training):
Calorie-Calculation = BMR × 1.9