Body Fat % Estimate?

JessicaMcB

I'm trying to establish maintenance energy balance before I start working on recomposition and am keto. The issue is that the Keto gains calculator (when I'm feeding it 19 and 20% bf, 132lbs, 5'9") has generated a number that still has me losing. Is my bf % Estimate off? From visual charts I feel like 20 is close?

Clarewho

Your no's are about the same as mine and my scales tell me I'm ~21%. I think they have ~3% error margin and looking at online images I'd say low 20s is about right.

Sued0nim

JessicaMcB wrote: »

I'm trying to establish maintenance energy balance before I start working on recomposition and am keto. The issue is that the Keto gains calculator (when I'm feeding it 19 and 20% bf, 132lbs, 5'9") has generated a number that still has me losing. Is my bf % Estimate off? From visual charts I feel like 20 is close?

Don't know the calculator ...does it know you are female?

Are you conflating BMI (which is around 19 at your weight) and BF

I think you should just increase you calorie intake to a maintenance level and start a significantly sound progressive resistance programme

Try a programme like Strong Curves or starting strength

sijomial

What any calculator tells you is just a rough guideline - even if they were magically spot on just a small amount of logging inaccuracy will throw out the numbers.

Real world results over time are what matters, get used to manually adjusting your calorie goal to find your true calorie maintenance level that keeps you within your desired weight range (not a single number on the scales).

Don't wait to start working towards recomp - do it now.
Remember if you find your maintenance calories and then change your training your calories will change again.

TavistockToad

Just use your actual data to figure out tdee. You know how many cals you needed to lose weight, so if that was losing 0.5lb per week add 250 cals, if it was losing 1lb per week, add 500 cals.

JessicaMcB

Sued0nim wrote: »

JessicaMcB wrote: »

I'm trying to establish maintenance energy balance before I start working on recomposition and am keto. The issue is that the Keto gains calculator (when I'm feeding it 19 and 20% bf, 132lbs, 5'9") has generated a number that still has me losing. Is my bf % Estimate off? From visual charts I feel like 20 is close?

Don't know the calculator ...does it know you are female?

Are you conflating BMI (which is around 19 at your weight) and BF

I think you should just increase you calorie intake to a maintenance level and start a significantly sound progressive resistance programme

Try a programme like Strong Curves or starting strength

I actually have the Strong Curves book sitting right next to me on the couch as I type haha! KetoGains doesn't ask me to specify gender or height which I thought was a little funny. I'm not sure if I'm conflating the two or not, very possible, I just eyeballed myself and figured about 19-20% seemed right and KG asks for your BF%

sijomial wrote: »

What any calculator tells you is just a rough guideline - even if they were magically spot on just a small amount of logging inaccuracy will throw out the numbers.

Real world results over time are what matters, get used to manually adjusting your calorie goal to find your true calorie maintenance level that keeps you within your desired weight range (not a single number on the scales).

Don't wait to start working towards recomp - do it now.
Remember if you find your maintenance calories and then change your training your calories will change again.

I am forced to wait until the bar and plates arrive as a gym membership is a pipe dream with three littles and a husband who is gone a lot . But I will get on it ASAP, just thought it made sense to nail down maintenance calories now?

TavistockToad wrote: »

Just use your actual data to figure out tdee. You know how many cals you needed to lose weight, so if that was losing 0.5lb per week add 250 cals, if it was losing 1lb per week, add 500 cals.

I'll try this, thanks!