Name (Olly) Date (16th Oct 2011) Age (38) Height (6ft 1 inch) Weight (15st) Body Fat % (22.5) Visceral Fat (14) BMI (27.9) WHR (0.95) BMR Kcal (2048) Muscle Mass % (39.1) LBM / (%) 162.75 / (78) Body Water % (56.7)
Body Fat – The human body is made up of, amongst other things, a percentage of fat. This is vital for a healthy, functioning body – it cushions joints and protects vital organs, helps regulate body temperature, stores vitamins & helps the body sustain itself when food is scarce. Too much body fat or indeed too little body fat can be damaging to your health. Body fat % gives you a better measure of fitness than weight alone – the composition of your weight loss could mean you are losing muscle mass rather than fat – you could still have a high percentage of fat even when a scale indicates ‘normal weight’.
Body Water – Body water is the most important component of body weight. It represents over half your total weight & almost two thirds of your lean body mass. The Key is as you lose fat, you need more water in your system to compensate. All body cells, whether in the skin, glands, muscles, brain or anywhere else, can only function properly if they have enough water. Water also plays a vital part regulating the body’s temp balance, particularly through perspiration. The combination weight & fat could appear to be ‘normal’ but your body hydration levels could be insufficient for health.
Body Fat % Ranges for Men Body Water Chart
AGE 30-39yrs 40-49yrs Body Fat % Optimal Body Water % Range
Low <14 <16 4 to 14% 70 to 63%
Optimal 15-20 17-22 15 to 21% 63 to 57%
Overweight 21-24 23-26 22 to 24% 57 to 55%
Obese 25+ 27+ 25 and over 55 to 37%
Lean Body Mass (LBM) = (total weight in Lbs) – (total weight x body fat %). LBM is body tissue mass except / minus the fat. LBM includes water, muscle, bones and organs. The total mass of the body minus the fat.
Basal Metabolic Rate (BMR) – Your (BMR) is an estimation of the energy (measured in calories) expended by the body, at rest, to maintain normal body functions. This continual work makes up about 60-70% of the calories the body uses, and includes the beating of your heart, respiration, and the maintenance of body temp. Your BMR is influenced by a number of factors, including age, weight, height, gender, dieting and exercise habits.
Muscle Mass – Research indicates lean muscle mass may decrease by 50% between ages of 20 & 90yrs. If you don’t do anything to replace that loss you’re be losing muscle & increasing fat. It’s also important to know your muscle mass % during weight reduction. At rest, the body burns approx. 110 additional calories for each kilo of muscle gained. Muscle mass includes skeletal muscle (voluntary), smooth muscle (involuntary, such as cardiac & digestive) & the water contained in these muscles. An average adult male is made of 42% skeletal muscle. Some advantages of gaining muscle mass include:
• Reversing the decline in strength, bone density and muscle mass that accompanies age
• Maintenance of flexible joints
• Guide weight reduction when combined with a healthy diet
There are more accurate methods of measuring and analysing the body composition (good Vs bad weight) so use these informations as a guide only. We’ve used a basic form of impedance but other methods include: Underwater Weighing (hydrostatic); Skinfold Thickness Measures & Advanced Bioelectrical Impedance.
BMI & WHR values – Body Mass Index (BMI) is an index of weight-for-height that is commonly used to classify underweight, overweight and obesity in adults however it does not distinguish fat from bone or muscle. It’s therefore suggested it is more accurate to combine a Waist-hip ratio result with a BMI in order to identify classification and level of risk one has of serious illness from heart disease and cancer. The magical (WHR) waist-hip-ratio number for men is around 0.95 and below. To figure out a man’s WHR, you need a measuring tape. Measure your waist at your navel level, don’t pull the tape tight or suck in stomach, the tape should not squeeze your skin at all. Measure your hips at the tip of your hip bones. Calculate your WHR by dividing your waist measurement by your hip measurement.
BMI Category BMI Value Meaning Health Risk Based On BMI
<18.5 Underweight Moderate
18.6 – 24.9 Normal Low
25 – 29.9 Overweight Moderate
30+ Obese High
WHR Table for Men
WHR Category Risk Level
<0.94 Low Risk
0.95 to 1 Moderate
1> High Risk
Visceral Fat Rating – Visceral fat is located in your abdominal cavity (stomach area) & surrounds your vital organs. The more visceral fat you have the greater the chance of developing diabetes, heart disease and high blood pressure. Your visceral fat rating will be measured between 0–29. Rating between 1–12 indicates that you have a healthy level of visceral fat. Rating between 13–29 indicates that you have excess visceral fat and need to modifying your diet and increase your exercise levels.