IMPORTANT! PLEASE READ:
By viewing the web pages on bodyfatguide.com,
you agree to be solely responsible for any adverse effects on your health
that
results from the application of the information on this web site. Never attempt
a diet and exercise program without consulting a physician.

Check Your Percentage Body Fat
Looking for a handy method to check
your muscle and body fat levels that's...
-
Easier and faster than using confusing
Formulas?
-
More practical than Hydrostatic weighing?
-
Less expensive than
Bio-electrical impedance?
-
Useable away from your computer without
electronic Calculations?
-
Gives accurate readings without Skin-fold
calipers, which requires skilled assistance,
and can be...ouch!...painful?
Old fashion weight/height tables
and Body Mass Index tables are not accurate enough! Look up your body fat
percentage and the rest of your body composition information in seconds
with...
The
Body Fat Guide
The Easy Way To Analyze Your
Body Composition and Energy Balance
For MEN and WOMEN
The Body Fat Guide will show
you how to achieve your ideal body weight and shape. It uses your weight
in
1/2
pounds
and your waist in 1/4
inches
to calculate your:
-
Pounds of Lean Body Mass (LBM):
This is the portion of your body weight, measured in 1/100ths
of
a pound, that consists of everything (bone, blood, organs, muscle, etc.)
except
body fat. You will be mainly concerned with changes in skeletal muscle
only. To keep your body lean, it is important to keep this number as high
as possible as you lose weight.
-
Pounds of Body Fat:
You know what that is! It is important to keep track of this number,
measured in 1/100ths
of
a pound, to make sure you are getting the proper results when losing or
gaining weight. It shows changes in fat within your body that the scale
alone can't show!
-
Percentage Body Fat:
This
is the percentage of your total body weight that is body fat. Regardless
of your weight, healthy males should have no higher than approximately
15% body fat and healthy females should have no higher than approximately
22%. Healthy athletes, actresses and models often have much lower body
fat percentages. See Celebrity
Body Fat. Check your general body
fat percentage below to see if you are within the healthy range.
-
Resting Metabolic Rate (RMR):
This is the number of calories your LBM burns at rest every day. Two people
may weigh the same, but if one person has more muscle (LBM) than the other,
that person's RMR will be higher. Therefore, do not use your
total body weight to calculate your RMR, as some methods suggest. If you
do, you will get a number that can be inaccurate by as much as 1000 calories!
Add your RMR to the calorie value of your daily activities to get your
total Energy Output.
The Body Fat Guide shows
you how to to easily estimate the calorie value of your daily activities
according to several intensity levels:
-
Sedentary and Light
= 200 calories/day.
This is the total of all small daily activities like dressing, washing,
eating, deskwork, etc.
-
Moderate =
200-300
calories/hour. This includes
activities
performed with your arms while standing like housework, shopping, etc.
-
Vigorous =
300-400
calories/hour. This includes activities
like brisk walking at 3.5 m.p.h. (Calories burned/hour while walking at
3.5 m.p.h. equals double your weight in pounds.)
-
Strenuous =
400-500
calories/hour or 8 calories/minute. This
includes activities like weight lifting.
-
Very Strenuous =
500-600+
calories/hour. This includes activities
like fast running, cross country skiing.
The Body Fat Guide gives you
all the information you need to form your activity and calorie-intake estimates
by providing:
No more guesswork! Following your
measurements in the The Body Fat Guide will teach you exactly how
to:
-
Maintain your weight:
Everyone begins with this goal. This is where you teach yourself how to
get your diet and activity in balance to avoid gaining body fat in the
first place, something diets never teach you! Your daily Energy Output
(your RMR + your activities) should equal your daily Calorie Intake.
-
Lose body fat at the
rate of 1-2 pounds a week. You will perform low-intensity aerobic activity
such as walking, and you will keep your daily Calorie Intake at 500-1000
fewer calories than your daily Energy Output. If you try to crash diet
at a faster rate than this, or you exercise too hard while dieting, you
will see your LBM level drop and your percentage body fat rise!
-
Gain & tone muscle.
You will perform anaerobic activity such as weight lifting or freehand
exercises described in The Body Fat Guide, and you will keep your
daily Calorie Intake at 300-500 calories more than your daily Energy Output.
To tone without gaining bulk, just follow a maintenance calorie intake.
Check your LBM and body fat levels and adjust your calorie intake to make
sure you're getting the proper results.
The www.bodyfatguide.com
web site keeps you up-to-date by providing full online support to readers
of The Body Fat Guide, where you will find:
Are You Within A Healthy Body Fat Percentage?
Do a quick check on these easy-to-use
tables for Adult Females & Males.
Note: These tables are just
a general guide. The tables in The Body Fat Guide contain all the
specific information you need to get your body fat percentage within a
healthy range and achieve your ideal body shape!
How To Use The Female and Male "Healthy
Body Fat % Tables"
In one of the Female or Male tables, find the weight listed down
the left-hand column that is closest to your weight in pounds. Move to
the right along the row with your weight selection until you are under
the waist size, listed across the top row in inches, that is closest to
your waist size*. If you land in a red
box instead of a green
box, you are over a healthy body fat percentage. (Approximately
22% for women and 15% for men.) Tables are based on formulas developed by
Wilmore and Benke.
*Waist size is measured in inches at the navel, not several inches
higher in the area known as the midriff. Your midriff may be the narrowest
part of your torso, but that changes as you decrease your body fat. If
your belly hangs lower than the top of your hips, make sure your waist
measurement doesn't cross over your hip bone. Pregnant
women should not use these tables.
FEMALE (100 lbs.
-175 lbs.)- Healthy Body Fat % Table
Waist:
Weight |
25.75" |
26.25" |
26.5" |
26.75" |
27.25" |
27.5" |
28" |
28.25" |
28.75" |
29" |
29.5" |
29.75" |
30.25" |
30.5" |
30.75" |
31.25" |
31.5" |
100 lbs |
21.9% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
105 lbs |
|
22.4% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
110 lbs
|
|
|
22% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
115 lbs
|
|
|
|
21.5% |
|
|
|
|
|
|
|
|
|
|
|
|
|
120 lbs |
|
|
|
|
22% |
|
|
|
|
|
|
|
|
|
|
|
|
125 lbs |
|
|
|
|
|
21.6% |
|
|
|
|
|
|
|
|
|
|
|
130 lbs |
|
|
|
|
|
|
22.1% |
|
|
|
|
|
|
|
|
|
|
135 lbs |
|
|
|
|
|
|
|
21.7% |
|
|
|
|
|
|
|
|
|
140 lbs |
|
|
|
|
|
|
|
|
22.1% |
|
|
|
|
|
|
|
|
145 lbs |
|
|
|
|
|
|
|
|
|
21.8% |
|
|
|
|
|
|
|
150 lbs |
|
|
|
|
|
|
|
|
|
|
22.2% |
|
|
|
|
|
|
155 lbs |
|
|
|
|
|
|
|
|
|
|
|
21.9% |
|
|
|
|
|
160 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
22.2% |
|
|
|
|
165 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
21.9% |
|
|
|
170 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
21.7% |
|
|
175 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
22% |
|
FEMALE (180 lbs.
-255 lbs.)- Healthy Body Fat % Table
Waist:
Weight |
31.5" |
32" |
32.25" |
32.75" |
33" |
33.5" |
33.75" |
34.25" |
34.5" |
34.75" |
35.25" |
35.5" |
36" |
36.25" |
36.75" |
37" |
37.25" |
180 lbs |
21.7% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
185 lbs |
|
22% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
190 lbs |
|
|
21.8% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
195 lbs |
|
|
|
22.1% |
|
|
|
|
|
|
|
|
|
|
|
|
|
200 lbs |
|
|
|
|
21.9% |
|
|
|
|
|
|
|
|
|
|
|
|
205 lbs |
|
|
|
|
|
22.1% |
|
|
|
|
|
|
|
|
|
|
|
210 lbs |
|
|
|
|
|
|
21.9% |
|
|
|
|
|
|
|
|
|
|
215 lbs |
|
|
|
|
|
|
|
22.2% |
|
|
|
|
|
|
|
|
|
220 lbs |
|
|
|
|
|
|
|
|
21.9% |
|
|
|
|
|
|
|
|
225 lbs |
|
|
|
|
|
|
|
|
|
21.7% |
|
|
|
|
|
|
|
230 lbs |
|
|
|
|
|
|
|
|
|
|
22% |
|
|
|
|
|
|
235 lbs |
|
|
|
|
|
|
|
|
|
|
|
21.8% |
|
|
|
|
|
240 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
22% |
|
|
|
|
245 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
21.8% |
|
|
|
250 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
22.1% |
|
|
255 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
21.9% |
|
MALE (120 lbs.
-195 lbs.)- Healthy Body Fat % Table
Waist:
Weight |
30.5" |
30.75" |
31" |
31.25" |
31.5" |
31.75" |
32" |
32.5" |
32.75" |
33" |
33.25" |
33.5" |
33.75" |
34" |
34.25" |
34.5" |
34.75" |
120 lbs |
15.2% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
125 lbs |
|
15.1% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
130 lbs |
|
|
15%
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
135 lbs |
|
|
|
14.9%
|
|
|
|
|
|
|
|
|
|
|
|
|
|
140 lbs |
|
|
|
|
14.8% |
|
|
|
|
|
|
|
|
|
|
|
|
145 lbs |
|
|
|
|
|
14.7% |
|
|
|
|
|
|
|
|
|
|
|
150 lbs |
|
|
|
|
|
|
14.7% |
|
|
|
|
|
|
|
|
|
|
155 lbs |
|
|
|
|
|
|
|
15.3% |
|
|
|
|
|
|
|
|
|
160 lbs |
|
|
|
|
|
|
|
|
15.2% |
|
|
|
|
|
|
|
|
165 lbs |
|
|
|
|
|
|
|
|
|
15.1% |
|
|
|
|
|
|
|
170 lbs |
|
|
|
|
|
|
|
|
|
|
15% |
|
|
|
|
|
|
175 lbs |
|
|
|
|
|
|
|
|
|
|
|
15% |
|
|
|
|
|
180 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
14.9% |
|
|
|
|
185 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
14.8% |
|
|
|
190 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
14.8% |
|
|
195 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
14.7% |
|
MALE (200 lbs.
-275 lbs.)- Healthy Body Fat % Table
Waist:
Weight |
35" |
35.25" |
35.5" |
35.75" |
36" |
36.25" |
36.5" |
36.75" |
37.25" |
37.5" |
37.75" |
38" |
38.25" |
38.5" |
38.75" |
39" |
39.25" |
200 lbs |
15.2% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
205 lbs |
|
15.1% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
210 lbs |
|
|
15% |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
215 lbs |
|
|
|
15% |
|
|
|
|
|
|
|
|
|
|
|
|
|
220 lbs |
|
|
|
|
14.9% |
|
|
|
|
|
|
|
|
|
|
|
|
225 lbs |
|
|
|
|
|
14.9% |
|
|
|
|
|
|
|
|
|
|
|
230 lbs |
|
|
|
|
|
|
14.8% |
|
|
|
|
|
|
|
|
|
|
235 lbs |
|
|
|
|
|
|
|
14.8% |
|
|
|
|
|
|
|
|
|
240 lbs |
|
|
|
|
|
|
|
|
15.2% |
|
|
|
|
|
|
|
|
245 lbs |
|
|
|
|
|
|
|
|
|
15.1% |
|
|
|
|
|
|
|
250 lbs |
|
|
|
|
|
|
|
|
|
|
15.1% |
|
|
|
|
|
|
255 lbs |
|
|
|
|
|
|
|
|
|
|
|
15% |
|
|
|
|
|
260 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
15% |
|
|
|
|
265 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
14.9% |
|
|
|
270 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
14.9% |
|
|
275 lbs |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
14.8% |
|
Note from Personal Trainer & Author Ron Brown:
"Before
writing The Body Fat Guide, I used to give mathematical formulas
to my fitness clients so they could precisely calculate their exact body
composition and energy balance as they worked toward their ideal body weight
and shape. But, my clients found that performing these calculations each
day took up valuable time and effort.
Eventually, I saved my clients
the bother of fusing with formulas by doing all the calculations for them
ahead of time, and by putting the numbers in The
Body Fat Guide. With over 11,000
muscle & body fat combinations in this book, it's easy for anyone to
select the goal that's ideal for their body shape.
Why wait weeks to see results when
you can see changes in a day or two? With The Body Fat Guide, anyone
who knows their weight in half pounds and their waist in quarter inches
can quickly and easily look up changes in their muscle and fat levels to
the nearest 1/100th
of a pound.
If you're serious about getting
results that last, this is a 'gotta-have-it' book for you. My personal
Risk-Free
Guarantee is the best in the business!"