On today’s episode of Live Lean TV, I’m showing you how to calculate your ideal body weight and body fat percentage, as well as your BMI and lean body mass.
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Timestamps:
00:00 Introduction
00:45 How To Calculate BMI
01:34 How To Calculate Body Fat Percentage
02:22 How To Calculate Lean Body Mass
02:30 Ideal Body Fat Percentage For Men And Women
02:58 How To Calculate Your Ideal Body Weight

Setting goals by first calculating your ideal body weight is an excellent place to start.

There are a few simple ways to do this, but some are more effective than others.

How To Calculate Your Body Mass Index (BMI)
BMI = (your weight in pounds * 703) / (height in inches * height in inches)

My BMI would be calculated as follows:
BMI = (175 pounds * 703) / (71 inches * 71 inches) = 24.4 BMI

According to this BMI calculation, I would be considered just inside the high end of an ideal body weight.

This is the main problem with the BMI calculation. If you have a lean and muscular build like I do, BMI calculations are not the best indicator of your ideal body weight.

In my opinion, calculating your body fat percentage is a better calculation for your ideal body weight.

How To Calculate Your Body Fat Percentage
There are several ways to measure your body fat percentage:
– Body Composition Weight Scale
– Body Fat Skin Fold Calipers
– Hand Held Body Fat Analyzer

What Is Your Body Fat Percentage?
Body Fat Percentage = Total Body Fat Weight / Total Body Weight

My body fat percentage would be calculated as:
Body Fat % = 14 pounds of body fat / 175 pounds total body weight = 8% body fat

How To Calculate Your Lean Body Mass
Lean body mass is fat free mass comprised of muscle, bones, and bodily fluids. My lean body mass would be calculated as:

Lean Body Mass = 175 pounds total body weight – 14 pounds of body fat = 161 pounds of lean body mass

According to the American Council on Exercise, here are the classifications for body fat percentage:

Essential Fat:
Men: 2-5%
Women: 10-13%

Athlete Body Fat Percentage Levels:
Men: 6-13%
Women: 14-20%

Fitness Body Fat Percentage Levels:
Men: 14-17%
Women: 21-24%

Average Body Fat Percentage Levels:
Men: 18-24%
Women: 25-31%

Obese Body Fat Percentage Levels:
Men: 25+%
Women: 32+%

How To Calculate Your Ideal Body Weight And Body Fat Percentage
To show you how to calculate your ideal body weight, I’ll share a real world example of John. John wants to be in the “Athletes” range with a body fat percentage goal of 10% body fat, within one year.

John’s current stats:
– 5″11″
– 230 pounds
– 30% body fat percentage

Weight From Body Fat:
230 pounds of total body weight x 30% body fat = 69 pounds of body fat

Weight From Lean Body Mass:
230 pounds of total body weight – 69 pounds of body fat = 161 pounds of lean body mass

John’s Ideal Body Weight Calculation Goal:
161 pounds of lean body mass x 1.10 = a goal weight of 177 pounds

John’s Fat Loss Goal:
230 pounds – 177 pounds = 53 pounds of body fat to lose

For John to hit his 10% body fat goal, he will have to lose approximately 53 pounds of body fat, in 52 weeks.

This is an example of how to calculate your ideal body weight and create a measurable weight loss goal.

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How To Calculate Your Ideal Body Weight And Body Fat Percentage (BMI & LEAN BODY MASS) | LiveLeanTV

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Pregnancy is an exciting time and your dietary choices can have an impact on your well-being and your baby’s growth.

Why a healthy diet matters?

During pregnancy, your body undergoes incredible changes, and the nutrients you consume play a crucial role in your health and your baby’s development. A well-balanced diet can reduce the risk of complications, promote fetal growth, and enhances your overall pregnancy experience. You’ll learn the benefits of a healthy diet and the advantages of nourishing your body and your baby with the right foods. You’ll learn what foods to favour and what foods to avoid for a safe and healthy pregnancy. Find out how to incorporate variety into your daily meals so that your meals are diverse, delicious, and packed with essential nutrients. Learn about smart snacking and choosing satisfying snacks that contribute positively to your nutrition. Understand the essential nutrients that your body needs to thrive and to safeguard against birth defects. If you follow a vegetarian lifestyle, we’ll cover how to ensure you’re getting all the necessary nutrients for a healthy pregnancy. We’ll go through how to have a healthy pregnancy weight gain, and finally we cover the pregnancy diet checklist which is a practical checklist summarizing the key components of a pregnancy-friendly diet.
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This biology video tutorial provides a basic introduction into carbohydrates such as monosaccharides which include Glucose, Fructose, Galactose, and Ribose.

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A question I see very often here at Fit Father Project HQ is, “Dr. Anthony, what is a healthy body fat percentage for men?”

We’re going to cover the science and quick tips in today’s short video. Getting to the ideal body fat percentage for males requires hard work, dedication, and a structured plan that you can work on with accountability. With today’s advice, we’ll make it as simple and sustainable as possible.

So, in this video and associated article, I’m diving into the charts, ranges, and measuring techniques that will help you find out what body fat percentage you’re currently at and what your healthy body fat percentage is.

First off, I want to clear up any confusion you might have about BMI and Body fat percentage. These two are often confused as measuring the same thing.

Basically, BMI is a ratio figure between your height and weight. To get your BMI result using the metric system, you simply divide your weight in kilograms by your height in meters, then divide the result by your height again.

For example: a 73kg man who is 1.78m tall would do the below:
73 / 1.78 / 1.78 = 23.04 BMI

Using pounds and inches, you can use the following formula:
[weight (lb) / height (in) / height (in)] x 703

As you can see from the formulae above, there is nothing factored for age or amount of body fat. Therefore, a 73kg man could have 10% or 30% body fat and still fall in the exact same BMI range. In reality, they are both very different in terms of physical appearance and most likely physical health.

Body fat percentage is exactly what it suggests. It’s the amount of body fat you have on your body. This is obviously completely exclusive to each person, so is a much better indicator than BMI.

Low body fat will show more muscle definition so it will depend on what your goals are and help you reach an ideal body fat percentage for males.

An ideal body fat percentage for men that want to show muscle and appear lean will be around the 8-12% mark. Going below that can be difficult to maintain over the long term… but certainly isn’t impossible.

When it comes to a healthy body fat percentage men often presume that getting into low single digits is the way to go. However, getting that low not only takes extreme dedication but also removes much-needed padding that protects your body. If you have any doubt, ask a bodybuilder how it is to walk close to a contest!

Your next step to getting to a healthy body fat percentage for a man will be to incorporate high-intensity weight training and cardio, as a regular thing on your schedule.

My recommendation would be to use my 24-Minute Workout that is completely free to download so you can get started today. Find it at → 24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optin

This workout combines strength training, cardio, and flexibility into one, using what is known as Metabolic Resistance Training. The best style of workout to shift body fat fast.

Combine this with HIIT training or Tabata training, and you’ll be burning body fat in no time and getting to a healthy body fat percentage for men! Check out the video to see the charts that show a healthy body fat percentage for males and females alike.

Also, check out the accompanying article here:

Body Fat Percentage: What Is It & How Do You Measure It?

This article will deep dive on the science of an ideal body fat percentage for men and also show how you can get your body fat measured to help your weight loss and fitness journey.

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/youtube-ff30x-program
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I hope this helps you along the way! Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

An bariatric dietitian explains the limitations of body mass index (BMI) in determining body fat composition. http://www.piedmont.org/livingbetter

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The Truth about Vitamins and Supplements
Should you take vitamins and supplements?

Vitamins, minerals, amino acids, supplements, Omega fatty acids; protein powders; what’s the truth about taking these. Should you get your nutrients through food and diet or should you take vitamins to supplement your nutrition? Here’s the truth about vitamins.

Dr. Vincent Bellonzi
B.S.,D.C.,C.C.N., C.S.C.S., A.C.S.M. H/FI

Dr. Vincent Bellonzi is a chiropractor and a Certified Clinical Nutritionist. He has been in practice for over 12 years. He received his Doctorate from Los Angeles College of Chiropractic in 1991.

Since 1998, Dr. Bellonzi has practiced in the Austin area. He works with athletes at every level to provide sports conditioning and rehabilitation.

Visit Dr. Bellonzi’s website at
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http://www.austinwellnessinstitute.com

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Should we be taking vitamin and mineral supplements? There is, unfortunately, no simple answer. Registered dietitian Daphna Steinberg says that for most adults under 50, a balanced diet is the best place to start, rather than the vitamin aisle. Rather than trying to guess what’s best for you, talk to your doctor, pharmacist or registered dietitian to know for sure!

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