How do I calculate my body fat?

lizj0nes21

I'm really inexperienced with many if the terms on here. To calculate my body fat that would be my BMI right? And if so how do I calculate that? And if anyone wants to explain/define some of the terms on here that'd be great. I feel ridiculous reading threads and feeling like they're all speaking in a different language lol. Thanks a lot!

40andFindingFitness

Hello & Welcome,

Try clicking the below link. It'll bring you up to speed. :0)

http://www.myfitnesspal.com/topics/show/945585-topic-acronyms-and-terms-for-new-mfp-members-v-4

TR0berts

No - BMI (body mass index) and BF% (body fat percentage) are two completely different things.

BMI is simply a relation between height and weight. It takes into account nothing else. As such, I find it be almost meaningless. It may be a starting point, to have some idea of a goal weight, but it should not be taken as an absolute for anything.

BF% is simply that - how much of your total body weight is fat. There aren't many ways that I would consider "good" for measuring BF%. There are DEXA scans and hydrostatic testing, but those can be quite cost prohibitive and difficult to find where to have those done. Handheld units and scales that measure BF% send electrical current (minimal amount) throughout only part of your body - thus, they're worthless. You can use calipers to take measurements and either look at the chart that came with the calipers or enter the numbers into an online estimator -but you may hold onto your body fat in different places than I do, so the validity of those results can vary greatly from person to person.

I'm not sure what else you need to know, so here's a few common terms.

TDEE = Total Daily Energy Expenditure. This is how many Calories you burn a day by doing whatever it is you do. It's typically calculated via daily averages over the course of a week. Online calculators are only estimators and shouldn't be taken as gospel. They can be handy starting points, though. If you eat over your (actual, not estimated) TDEE, you gain weight. If you eat under your TDEE, you lose weight. If you eat exactly your TDEE, you maintain.

BMR = Basal Metabolic Rate. This is how many Calories your body requires just to exist - no activity. Basically, it's not a great idea to eat fewer Calories than your BMR over an extended period of time.

Macros = Macronutrients = protein, carbohydrates, fat, alcohol.

Micros = micronutrients = pretty much all other nutrients, such as vitamins and minerals.

IIFYM = If It Fits Your Macros. Basically, you set up your macronutrient and Calorie goals and eat/track such that you meet those goals. It's a relative of flexible dieting, where it's OK to eat pizza or ice cream or - well, quite frankly - anything you want, provided it meets your macro/Cal goals. It's what many people that "eat in moderation" end up doing, as it doesn't require giving up any particular foods - barring allergies/intolerances, of course.


It feels like there's another few that I should have here, but I'm drawing a blank.




edit: Oh, yeah - I forgot about that thread.

cwolfman13

BMI and BF% are completely different animals. For example, by BMI standards, I'm overweight...but I'm at a perfectly healthy BF%..how can that be you ask? Well, I have a little bit of muscle mass that puts me overweight as per BMI. That said, if I dropped another couple points in BF% I would also be at the high end of "normal" BMI but be around 16-17% BF.

The best way (without paying a good deal of money) is to use a set of calipers to estimate. You can take measurements and use calculators as well, but it is difficult to get the same exact measurement all of the time.