According to the Centers for Disease Control and Prevention, or CDC, over two thirds of the American population struggles with excess weight. The scale tells only one part of the story. Using other methods, such as body fat, break down weight into more detail. Knowing and improving your body fat by monitoring your caloric intake is crucial to healthy aging.
Measuring Body Fat Percentage
To measuring body fat percentage, use one of several methods. Underwater weighing is considered the gold standard but not that easy or convenient to perform. Other methods include estimation based on height to weight ratio or waist circumference, bioelectrical impedence or BIA and skinfold calipers. Of all the options, skinfold calipers are the most accurate and easiest to find at your local fitness center. A healthy body fat for women falls between 25 to 31 percent and for men between 18 to 24 percent.
Measuring BMR
To measure your daily caloric needs determine your basal metabolic rate or BMR. BMR calculates the amount of calories your body uses while at rest if you did nothing all day. To measure your BMR, use the Harris Benedict Energy Equation. For men, use the 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age) formula. The equation for women is 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age).
Significance of BMR
Once you know your BMR, multiply by an activity factor based on your level of fitness. If you are sedentary, multiply by 1.2, if you are moderately active, multiply by 1.55 and if you are extremely active, by 1.9. From the estimated daily caloric intake you know how many calories you need to maintain your current weight. If you want to lose weight, consume fewer calories then your BMR and more then your BMR if you want to gain weight.
Reducing Body Fat
When using your BMR calculation to decrease your weight, include regular body fat assessments. Since weight does not take body composition into consideration, measuring your body fat helps to ensure you lose body fat and not muscle mass when you lose weight. To reduce your body fat, decrease your daily caloric intake and incorporate regular physical activity, especially strength training, into your daily activities.
Considerations
Both the Harris Benedict Energy Equation and body fat assessment methods provide an estimation. The estimation of caloric intake uses only weight and does not take muscle mass into consideration. A higher percentage of muscle mass equates to more caloric burn since muscle burns more calories at rest. So two people could weight the same, same height and age but have different body composition. The calculated caloric intake will be the same for both. Using body fat percentage and BMR together shows more specific changes in your body.
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