BMI TDEE

Body fat, or adipose tissue, serves several vital functions including energy storage, insulation, and hormone production. It's composed of essential fat (needed for normal physiological function) and storage fat (energy reserves).

Essential body fat percentages are typically 2-5% for men and 10-13% for women. Storage fat accumulates in adipose tissue and can vary significantly between individuals.

U.S. Navy Method: Uses circumference measurements (waist, neck, hip for women) and is generally more accurate than BMI-based estimates. It accounts for body shape differences and has been validated in military populations.

BMI Method: Uses statistical correlations between BMI and body fat percentage. Less accurate for individuals with high muscle mass or unusual body compositions, but useful for general population estimates.

Both methods provide estimates and may not reflect actual body composition measured by DEXA scan or hydrostatic weighing.

Men:

• • Essential fat: 2-5%
• • Athletes: 6-13%
• • Fitness: 14-17%
• • Average: 18-24%
• • Obese: 25%+

Women:

• • Essential fat: 10-13%
• • Athletes: 14-20%
• • Fitness: 21-24%
• • Average: 25-31%
• • Obese: 32%+

Waist: Measure at the narrowest point, usually just above the navel. Keep the tape horizontal and don't pull too tight.

Neck: Measure just below the larynx (Adam's apple). Keep the tape snug but not tight.

Hips (women): Measure at the widest point of the hips, usually around the hip bones.

Tips: Measure in the morning before eating, use a flexible measuring tape, and take measurements 2-3 times for accuracy.

Excess body fat, particularly visceral fat around organs, is associated with increased risk of:

• • Type 2 diabetes and insulin resistance
• • Cardiovascular disease and high blood pressure
• • Sleep apnea and breathing problems
• • Certain cancers
• • Joint problems and reduced mobility
• • Mental health issues and reduced quality of life

Maintaining healthy body fat levels through proper nutrition and exercise significantly reduces these risks.

Caloric Deficit: Create a moderate caloric deficit (300-500 calories below maintenance) through diet and exercise.

Strength Training: Preserve lean muscle mass with resistance training 2-3 times per week.

Cardiovascular Exercise: Include both steady-state and high-intensity interval training.

Nutrition: Focus on whole foods, adequate protein (0.8-1g per lb bodyweight), and proper hydration.

Recovery: Ensure adequate sleep (7-9 hours) and manage stress levels.

Aim for 1-2 pounds of fat loss per week for sustainable results.

Fat Mass: The total weight of fat tissue in your body, including essential and storage fat. This is what we aim to optimize for health and aesthetics.

Lean Mass: Everything in your body that isn't fat - muscles, bones, organs, water, and connective tissue. Higher lean mass typically correlates with better metabolic health.

The goal is usually to maintain or increase lean mass while reducing excess fat mass, which improves body composition and overall health markers.

Body fat percentage changes slowly, so frequent measurements aren't necessary or meaningful:

• • Monthly: Ideal frequency for tracking progress
• • Bi-weekly: Maximum frequency if actively trying to change body composition
• • Same conditions: Always measure at the same time of day, preferably morning before eating

Focus on trends over time rather than day-to-day fluctuations, which can be influenced by hydration, food intake, and other factors.