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Body Fat Formulas

The document provides formulas and examples for calculating desired body weight, waist-to-hip ratio, BMI, predicted 1 repetition max, heart rate zones, calorie content of macronutrients, calculating total calories and macronutrient breakdown from a nutrition label, and daily calorie deficit needed for weight loss goals.

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johny
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86 views2 pages

Body Fat Formulas

The document provides formulas and examples for calculating desired body weight, waist-to-hip ratio, BMI, predicted 1 repetition max, heart rate zones, calorie content of macronutrients, calculating total calories and macronutrient breakdown from a nutrition label, and daily calorie deficit needed for weight loss goals.

Uploaded by

johny
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Helpful Formulas

Desired Body Weight (DBW)


DBW = LBW ÷ (1 – DBF%)
Step 1: 100% – Fat % = Lean body %
Step 2: Body weight x Lean body % = LBW
Step 3: 100% – Desired fat % = Desired lean %
Step 4: LBW ÷ Desired lean % = DBW
Example: 200-pound individual with 30% body fat; How much will
he or she weigh at 25% body fat?
• 100% – 30% = 70%
• 200 pounds x 0.70 = 140 pounds LBW
• 100% – 25% = 75%
• 140 pounds ÷ 0.75 = 187 pounds DBW

WAIST-TO-HIP RATIO (WHR)


Waist ÷ Hip = WHR
Example: Individual with 36-inch waist and 35-inch hip
circumference
36 in ÷ 35 in = 1.03

BMI METRIC FORMULA


Metric Formula: Weight (kg) ÷ Height2 (m)
Weight conversion:
weight in pounds ÷ 2.2 = weight in kg
Height conversion:
(height in inches x 2.54) ÷ 100 = height in meters
Example: BMI for a 5' 8", 196-pound individual
(5' x 12) + 8 = 68” 196 ÷ 2.2 = 89 kg
(68” x 2.54) ÷ 100 = 1.73 m
89 kg ÷ (1.73 m x 1.73 m) = 30 (rounded up)

BMI STANDARD FORMULA


Standard Formula:
[ (Weight (lbs) x 703) ÷ Height (inches) ]
                   Height (inches)
• Multiply weight (lbs) by 703
• Convert the height into inches: feet’ x 12” + inches’
• Divide (weight x 703) twice by the height in inches
Example: BMI for a 5’ 8”, 196 pound individual
• 196 lbs x 703 = 137,788
• 137,788 ÷ 68 inches = 2026.3 (rounded up)
• 2026.3 ÷ 68 inches = 29.7 = 30 (rounded up)

PREDICTED 1 REPETITION MAX (1RM)


Pounds lifted ÷ % 1RM = Predicted 1RM
Example: Individual can perform maximum of 10 repetitions
(10RM) with 150 pounds. What is his predicted 1RM?
10RM ÷ 0.75 = 1RM
150 pounds ÷ 0.75 = 200 pounds
Karvonen Formula - Heart Rate Reserve (HRR)
Step 1: 220 – Age = Predicted MHR
Step 2: Predicted MHR – Resting Heart Rate = HRR
Step 3: (HRR x % intensity) + RHR = THR
Example: 34-year-old, resting heart rate = 62 bpm, 75% of HRR
• 220 – 34 = 186 bpm
• 186 – 62 = 124
• (124 x 0.75) + 62 = 155 bpm

Caloric (kcal) Values per Gram (g)

Fat = 9 kcal/g Alcohol = 7 kcal/g

Carbohydrates = 4 kcal/g Protein = 4 kcal/g

TOTAL CALORIES AND PERCENTAGE OF CALORIES


Nutrition label values: 36g carbohydrate, 11g protein, 8g fat
Total Calories:
• Calories from carbs: 36g x 4cal/g = 144 calories
• Calories from protein: 11g x 4cal/g = 44 calories
• Calories from fat: 8g x 9 cal/g = 72 calories
Total calories = 144 + 44 + 72 = 260 calories
Percentage of Calories:
• Carb calories ÷ total calories = % of calories from
carbohydrate 144 ÷ 260 = 55% (0.55) of calories
from carbohydrate
• Protein calories ÷ total calories = % of calories from protein
44 ÷ 260 = 17% (0.169) of calories are from protein
• Fat calories ÷ total calories = % of calories from fat
72 ÷ 260 = 28% (0.276) of calories are from fat

DAILY CALORIC DEFICIT NEEDED TO ACHIEVE


DESIRED WEIGHT LOSS IN SET TIMEFRAME
1 pound body fat = 3,500 kcal
Step 1: (Desired Weight Loss (pounds) x 3,500 kcal/pounds) ÷
# Weeks = Weekly Caloric Deficit (kcal/week)
Step 2: Weekly Caloric Deficit (kcal/week) ÷ 7 days /week =
Daily Caloric Deficit
Example: Individual wants to lose 15 pounds in 20 weeks; What daily
caloric deficit is required to reach this goal?
• (15 pounds x 3,500 kcal/pounds) ÷ 20 weeks =
2,625 kcal / week
• 2,625 kcal/week ÷7 days/week = 375 kcal/day

For more help on using these formulas, check out our


Fitness Math course at ACEfitness.org/FitnessMath.
If you purchased a Premium Plus program, the course has
automatically been added to your MyACE Account.

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