Body composition calculators

Well, I was going to create my own scripts that would help you calculate your BMR and then help you figure out how many calories you needed for a day, but I found a really good site that does all this already. I’ve taken the formulas and put them into a spreadsheet that I use to keep track of my weight each week. Now I can see my weight loss, but also my body fat % and lean body mass changes.

Of course, nothing is as accurate as a float test for body fat measurement, but this is a pretty good estimate. If you’re like me, you’ll probably put the formulas into your own spreadsheet. But if you’re just curious, you can just use the calculators on this site to figure out your body composition.

Once you have all the numbers, it’s pretty easy to figure out target weights and body fat percentages. This type of information is invaluable when it comes to setting realistic goals.

I will say, it was a bit disappointing to see my BF % number since I’ve had such great success so far. But on the flip side, I have had great success and this only helps to motivate me more. I’m carrying ~50 pounds (22.72 kg) of fat around and that’s just disgusting. So I’ll use this new found knowledge to motivate me and to help me set my goals for the next 3, 6 and 12 months.

I also just plugged in my starting numbers (from Jan 7th) and it looks like I’ve done a good job of maintaining lean body mass while losing body fat. Here’s a before and after look at my body composition numbers:

Starting weight: 208 pounds Current weight: 194 pounds
Starting BF weight: 62.82 pounds Current BF weight: 50.48 pounds
Starting BF %: 30.2% Current BF %: 26.02%

So, looking at those numbers, I’ve lost a total of 14 pounds from my starting weight. Of that weight loss, 12.34 pounds has been from fat loss and a little under 2 pounds has been from lean body mass. Of course, I want to avoid any LBM loss and I think my diet has had something to do with it. Now that I know I’m not eating as many calories as I should, I can fix that issue and hopefully see my LBM stay the same and all my loss will come from fat only (is that is even possible).

As the old saying goes, “Knowledge is power”. With these calculations, I know that if I hit a weight of 180 and have a 32 inch waist, I’ll be at about 13% body fat, and I’ll take that any day of the week. I also know, that at those targets, I’ll be at about 156 pounds of LBM and I’ll be carrying around 20 pounds of excess fat. I’m OK with that number, I can’t see myself ever being in the single diget body fat percentage realm, but who knows. With this info, I at least know what I’d have to do in order to achieve those types of results.

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Quickstats

Date Started: 1/7/2009
Exercise plan: Men's Health Belly Off! 2008
Height: 5' 11"
Starting weight: 208 lbs / 94.35 kg
Current weight: 194 lbs / 88.18 kg
Ultimate goal: 180 lbs / 81.65 kg
Current goal: 190 lbs / 86.36 kg
Eating plan: Sensible, no soda or sugars, lots of water, higher in protien.
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