Before you can use the "Activity and Calories" page you MUST enter and save your BODY WEIGHT ENTER/SAVE a GOAL. These are necessary for us to do your calculations on the "Activity and Calories" page.
Enter Body Weight
BOD POD BODY FAT TESTING
BOD POD MACHINE
Body fat testing with the Bod Pod requires that you sit inside the egg shaped bod pod while the Bod Pod measures your body volume and then using your body weight and special formulas your body fat % is calculated. This test can be performed at some health clubs colleges for about $20 to $40.
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CALIPER BODY FAT TESTING
LANGE SKINFOLD CALIPERS
Caliper body fat testing involves taking pinches of skin at various parts of your body using calipers like the ones in the photo to the right. This type of testing requires a high level of skill and proficiency. This piece of equipment can be purchased online and at many sports stores at a price range of $50 to $220.
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DEXA BODY FAT TESTING
DEXA MACHINE
DEXA stands for Dual Energy X-ray Absorpti- ometry. DEXA body fat testing involves you laying on the flat platform of a DEXA machine while the machine scans your body and based on images that the machine takes your body fat % is calculated. You can have this test performed at some health clubs and colleges for $130 to $200.
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HAND HELD BIA (Bioelectrical Impedance Analysis) BODY FAT TESTING
OMRON HBF-306C
BIA stands for Bioelectrical Impedance Analysis and is a type of body fat testing that can be done by holding onto a device like the one shown to the right. This type of equipment can be purchased online and at many sports stores at a price range of $30 to $60.
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HYDROSTATIC BODY FAT TESTING
HYDROSTATIC TANK
Hydrostatic body fat testing involves testing how much you weigh under water, comparing that weight to how much you weigh out of water, and then entering this and other information to the correct formulas. This type of testing requires the skill of a professional and can be performed at some health clubs and colleges for $30 to $50.
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STANDING BIA (Bioelectrical Impedance analysis)
TANITA BF 680
BIA stands for Bioelectrical Impedance Analysis and is a type of body fat testing that can be done by standing on a scale like the one shown to the right. These type of scales can be purchased at any sports stores and the price can range anywhere from $30 to $400.
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FAT MASS
Fat mass is simply the amount of body fat that you have. It is calculated by multiplying your body fat% times your total body weight. (i.e. 10% * 200 lbs = 20 lbs of fat or 20 lbs of fat mass).
FAT FREE MASS
Fat free mass is simply the amount of weight made up by everything except for your fat. When your fat free mass changes it is assumed that the change is due to an increase or decrease in muscle, unless you're still growing.
ARM
This measurement should be taken on the right arm about half way between the shoulder and the elbow with your arm relaxed at your side at the maximal circumference. It is important that it is taken at rest and at least 4 hours after exercising so that blood flow does not affect the measurement.
MID-THIGH
This measurement should be taken on the right thigh about half way between the waist and the knee at the maximal circumference with your right foot flat on a bench and your need flexed at 90 degrees. It is important that it is taken at rest and at least 4 hours after exercising so that blood flow does not affect the measurement.
CALF
This measurement should be taken on the right calf at the maximal circumference between the ankle and the knee. It is important that it is taken at rest and at least 4 hours after exercising so that blood flow does not affect the measurement.
NECK
This measurement should be taken at the maximal circumference of the neck. It is important that it is taken at rest and at least 4 hours after exercising so that blood flow does not affect the measurement.
CHEST
This measurement should be taken with the tape measure at the level of the middle of the chest, wrapping the tape measure all the way around to the middle of the back with both ends of the tape touching. It is important that it is taken at rest and at least 4 hours after exercising so that blood flow does not affect the measurement.
WAIST
This measurement should be taken while you're standing with your feet together, arms at your side, and with your abdomen (stomach) relaxed. The tape measure should be placed at the narrowest part your abdomen between your umbilicus (belly button) and your xiphoid process (its where the lower ribs meet at the middle of the chest). It is important that it is taken at rest and at least 4 hours after exercising so that blood flow does not affect the measurement.
HIPS/BUTTUCKS
This measurement should be taken at the maximal circumference of the buttocks with the tape measure wrapping completely around the hips and glutes. It is important that it is taken at rest and at least 4 hours after exercising so that blood flow does not affect the measurement.
WAIST / HIP RATIO
The waist to hip ratio is simply calculated by dividing your waist measurement by your Hips/Thigh measurement. The read more link should take people to this page.
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WEIGHT LOSS GOAL
This is the amount of weight that you must lose in order to reach your weight goal
WEIGHT GAIN GOAL
This is the amount of weight that you must gain in order to reach your weight goal
WEIGHT GOAL
This is the weight that you will be at when you reach the BMI goal you entered above
Resting Metabolic Rate (RMR)
Resting metabolic rate represents the rate at which your body burns Calories each day in order to carry out your body's essential functions at rest. The number of Calories necessary to meet your RMR needs generally makes up about 60 to 80% of your total Calories depending on how active you are.
Average Daily Calories from activity/exercise
This represents the number of Calories that you burn from activity and exercise.
Weekly muscle gain or loss goal
Muscle gain: The amount of muscle that you're able to gain each week is very dependent on your current body size, how many Calories you consume each day, and how often you work-out. If you don't work-out and you increase your calorie intake then you may gain some muscle, but you'll mainly fat. A person who works out regularly (lifts weights) can gain anywhere from .3 to 1.0 lbs. of muscle per week. This really is dependent on genetics and how hard/often you hit the weights. If you are working out regularly and aren't gaining muscle then you most likely aren't eating enough Calories. It takes about an extra 2,400 Calories to gain 1 lb. of muscle. The best way to know if you're gaining muscle is to test your body weight and body fat % weekly then enter them into our body measurements tracker on step 2. The tracker will then let you know if you're losing muscle or gaining muscle.

Muscle loss: In rare cases it may be necessary to lose some muscle. It is generally necessary when an overweight individual needs/desires to reach a lower weight and they are very muscular. It is best to lose muscle at a slow rate or else you'd really have to decrease your Calorie intake by a large amount and struggle to get the nutrients you need. There are about 2,400 Calories in a lb. of muscle and so that it is about how many Calories you must go negative in order to lose a lb. of muscle.
Weekly fat loss or gain goal
Fat loss: The amount of fat that you lose each week is dependent on how many Calories you "go negative". In order to lose 1 lb. of muscle you must create a Calorie deficit of 3,500 Calories. This means that you have to burn 3,500 Calories more than you eat in a given time period. It is recommended that you lose fat over a slow period of time. If you try to lose fat too quickly then you'll end up losing some muscle with that fat. Losing about .5 to 2 lbs per week or 1% of your current body weight is a healthy weight loss goal.

Fat Gain: In most cases it's not necessary for someone to gain fat in order to reach their goals, but sometimes it is needed. People who need to gain fat generally include people who have suffered from eating disorders (i.e. anorexia, bulimia) or those who suffer from different sicknesses. Sometimes individuals who have a very low body fat or plan to gain large amounts of muscle must also gain some fat in order to reach their body fat percentage goal. In any case gaining fat means increasing your Calorie intake. Just as losing a 1 lb. of fat requires a Caloric deficit of 3,500 Calories, gaining 1 lb. of fat requires a Caloric surplus of 3,500 Calories.
Thermic Effect of Feeding (TEF)
The thermic Effect of Feeding/Food represents the number of Calories that are "lost" during the digestion of food. When eating a mixed diet of protein, carbohydrates, and fat TEF represents about 10% of the Calories that you consume. So, if you consumed 100 Calories then about 10 of those Calories would be "lost". The energy which is consumed in this process can be felt at times during large meals as you feel your body temperature rise as a result of this energy "loss" in the form of heat.

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