Step 1 - Hang your right arm at your side and have someone find the point halfwa y 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 and fat away from the muscle. Step 3 - Have him/her measure the thickness of the skin pinched. (Do not rest th e 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 6 13 19 25 38

Body Fat % Men 5-9 9-13 13-18 18-22 22-27

Body Fat % Women 8-13 13-18 18-23 23-28 28-33

Lean body weight = 94.42 + 1.082 (nude weight in pounds) - 4.15 (waist girth aro und 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) ) BMR Women: = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) ge) 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 Light Exercise, Sports 1 to Moderate Exercise, Sports 3 Heavy Exercise, Sports 6 to Job 1.2 x BMR 3 Times Per Week 1.375 x BMR to 5 Times Per Week 1.55 x BMR 7 Times Per Week 1.725 x BMR (6.8 X age (4.7 X a

The Harris-Benedict equation for BMR: For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66 For 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) + 5 For women: (10 x w) + (6.25 x h) - (5 x a) - 161 Where: w = weight in kg h = height in cm a = age

BMI weight in kg / (height in m x height in m)

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

Processing protein requires the greatest expenditure of energy, with estimates r anging as high as 30%. Dietary fat, on the other hand, is so easily processed an d 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 p rotein and fat. A figure of 10% is generally used to account for the thermic effect of food. Thi s means that if you want to replace 500 calories burned through activity, you ne ed to eat 10% more, or 550 calories. And if you eat 500 calories, 10% of them wi ll be burned off by the thermic effect, leaving only 450.