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You’re made of stuff. The body you use to jog on the treadmill, play outside with your kids, or finally lift that new 1-rep max deadlift you’ve been chasing is composed of muscle, fat, water, bone, blood … you get the gist. There’s even a fitness buzzword for this: Body composition. If you want to change your body...
The post Body Composition: What You Need to Know (+ How to Change Yours for the Better) appeared first on BarBend.
You’re made of stuff. The body you use to jog on the treadmill, play outside with your kids, or finally lift that new 1-rep max deadlift you’ve been chasing is composed of muscle, fat, water, bone, blood … you get the gist.
Credit: Satyrenko / Shutterstock
There’s even a fitness buzzword for this: Body composition. If you want to change your body composition for the better, you need to understand exactly what it is, how it works, and what you can do about it. Here’s what you need to know.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What Is Body Composition?
Body composition doesn’t have a universal scientific definition. That said, the research community generally agrees that the term “body composition” is:
“Used to illustrate the different components that make up a person’s body weight … it is often suitable to think of the body as made of two components: Fat and non-fat.” (1)
[Read More: The Ultimate Guide to Body Recomposition]
Put simply, your body composition describes the ratio of fat-free mass (FFM) — muscle, bone, and so on — to body fat.
Now, understand that there’s no specific ratio of muscle to fat that can be considered an “ideal” body composition. The amount of muscle and fat you carry are contextual and depend on your goals, habits, and even genetics. (2)
Why It Matters
Understanding the nature of body composition provides more specific information about your health and can also help guide you towards exercise or nutritional habits that align with your fitness goals.
More specifically, body composition assessments are effective measuring tools as well. Analyzing your body composition can help you (or your doctor) determine the efficacy of a specific diet or exercise routine. (3)
[Read More: Fat Loss and Muscle Gain: The Right Macros for Your Goals]
Think of body composition analysis as one step up from tracking your weight on the scale in your bathroom. The scale provides you with a quantitative summary; your body composition is the qualitative data.
Not just “how much” weight but, “what kind” as well — is your body weight made up mainly of lean muscle tissue, or does it come mostly from body fat? Body composition assessments and tools help you answer these questions.
Body Fat Explained
Honestly, body fat catches a bad rap. If you have a goal to lose weight fast, sure, you probably want to peel off some body fat in the process. Same goes for bodybuilders, who need to bring very visible abs to the competition stage.
[Read More: The Best BMR Calculator for Fat Loss and Muscle Gain]
But not every fitness-oriented goal involves reducing body fat. A “healthy” amount of body fat can help a powerlifter cushion their joints and feel more secure when lifting heavy weights. Whether you want to lose fat or not, you need to understand how fat influences your body composition.
Body Fat Percentage Chart
Body fat is generally measured as a percentage of total weight. There are a handful of ways to assess body fat on a clinical level. Each method varies in its level of accuracy and sophistication.
A qualified bodybuilding coach can provide a decent estimate of your body fat percentage just by looking at you in some cases. For more specific data, there are machines you can use and tests you can run. In either case, it can be helpful to have a broad understanding of what different body fat levels look like visually:
[Read More: How Body Conditioning Can Burn Fat and Boost Your Work Capacity]
As you add body fat to your frame, the visibility of your muscles (often called “tone”) decreases and your body composition — the ratio of muscle to fat — changes accordingly. Oftentimes, but not always, you can expect your scale weight to go up as well.
Body Composition vs. Body Mass Index (BMI)
You can think of body composition as a step up from a measurement tool you’ve probably heard of; body mass index, or the BMI scale. BMI and body composition differ wildly in their specificity and efficacy.
Body Mass Index (BMI) Explained
BMI was originally conceptualized as early as the mid 19th century and is attributed to a Belgian scientist named Adolphe Quetelet. It was originally not intended to be used as any form of weight assessment until the 1970s when it began to see use in the medical community. (4)
The premise behind BMI is simple. It’s a value assigned to the ratio of your body weight to your squared height. That value is then assigned to a distribution chart where you can be classified anywhere from “underweight” to “Class III” obese, or morbidly obese.
[Read More: How to Lose Fat and Gain Muscle, According to Science]
At a glance, BMI may appear to be a time-efficient way of providing a shorthand description of a person’s general stature — and it kind of is. However, BMI as a measurement tool comes with a few glaring flaws:
In short, BMI is widely considered to be an outdated assessment tool that retains some narrow clinical utility. That said, it is hardly the first metric you should judge your body by, simply due to the fact that BMI cannot provide qualitative information about your actual body composition. Luckily, there are some tools that can.
How to Measure Your Body Composition
Unfortunately, there’s no one perfect technique for evaluating or measuring your body composition. That said, the field of study has come a long way in recent years, though even contemporary assessment tools come with their own benefits and drawbacks. (1)
Common body composition assessment tools include physical evaluations with instruments like skinfold calipers all the way to in-lab procedures like hydrostatic weighing. (7) Here’s a brief rundown of the different ways you can assess your own body composition, ranging from least to most accurate (in general):
Credit: Microgen / Shutterstock
[Read More: How To Lose Belly Fat — A Strength Athlete’s Guide]
However, the current best model for assessing body composition is the four-compartment model, which utilizes different tools to measure four different aspects of body mass: fat mass, water, protein, and minerals.
Reporting on body composition using this model requires instruments and measurements you generally can’t conveniently access, but it is used in clinical or academic settings.
How to Reduce Body Fat Percentage
One of the easiest ways to adjust your body composition is to reduce the amount of body fat you carry. You can, of course, also add muscle through strength training and a calorie surplus (or bulking phase), but gaining lean muscle generally takes much longer than losing fat.
So, if you’re interested in improving your body composition via fat loss, you need only follow a few simple steps:
Step 1 — Find Your Maintenance Calories
In order to lose body fat, you need to consume fewer calories than you burn. To do that, you need to know how many calories you burn. A calculator is helpful here, such as BarBend’s own:
Calorie Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
BMR estimation formula
No
Yes
Calculate
Your daily calorie needs: Calories Per Day
Daily calorie needs based on goal
Goal
Calories Per Day
Maintenance
Fat Loss
Extreme Fat Loss
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.calorie_calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.calorie_calculator #katch').show();
}else{
$('.calorie_calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.calorie_calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
//$('#macros-meters').prop('checked', true);
//$('#macros-feet').prop('checked', false);
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
// $("input[id=macros-meters]").prop("checked",false);
// $("input[id=macros-feet]").prop("checked",true);
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.calorie_calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
});
$('.calorie_calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="weight"]').val("");
}
});
$('.calorie_calculator .calc-submit').click(function() {
var height = 0;
var calories = 0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var eq = $('.calorie_calculator #eq option:selected').val();
var heightTens = parseInt($('.calorie_calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.calorie_calculator input[name="height-units"]').val());
var heightType = $('.calorie_calculator input[name="height-system"]:checked').val();
var heightTypex = parseInt($('.calorie_calculator input[name="heightTypex"]').val());
var weight = parseInt($('.calorie_calculator input[name="weight"]').val());
var weightType = $('.calorie_calculator input[name="weight-system"]:checked').val();
var age = parseInt($('.calorie_calculator input[name=age]').val());
var sex = $('.calorie_calculator input[name=sex]:checked').val();
var job = $('.calorie_calculator input[name=activity]:checked').val();
var bmr = '';
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.calorie_calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.calorie_calculator #cal_result').hide();
$('.calorie_calculator .ca_result .rs').html('');
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
//alert('heightType:'+units_x);
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
weight = (weight * 0.453592);
}
if (sex == "M") {
if (eq == "1") {
bmr = Math.round(88.362 + (weight * 13.397) + (height * 4.799) - (age * 5.677));
}else if (eq == "2"){
bmr = Math.round(5 + (weight * 10) + (height * 6.25) - (age * 5));
}else if (eq == "3"){
// bmr = Math.round(weight*(100-(20)))/100);
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
else {
if (eq == "1") {
bmr = Math.round(447.593 + (weight * 9.247) + (height * 3.098) - (age * 4.330));
}else if (eq == "2"){
bmr = Math.round((weight * 10) + (height * 6.25) - (age * 5));
bmr = (bmr - 161);
}else if (eq == "3"){
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
switch (job) {
case "a1":
calories = Math.round(bmr * 1.2);
break;
case "a2":
calories = Math.round(bmr * 1.375);
break;
case "a3":
calories = Math.round(bmr * 1.466);
break;
case "a4":
calories = Math.round(bmr * 1.55);
break;
case "a5":
calories = Math.round(bmr * 1.725);
break;
case "a6":
calories = Math.round(bmr * 1.9);
break;
}
$('.calorie_calculator #cal_result').show();
$('.calorie_calculator .d_calorie_result').html(calories);
$('.calorie_calculator .maint_result').html(calories);
$('.calorie_calculator .fat_result').html(Math.round(calories/1.25));
$('.calorie_calculator .efat_result').html(Math.round(calories/1.67));
$('html, body').animate({scrollTop: $("#cal_result").offset().top-150}, 1000);
$('.calorie_calculator .calc-answer').html('');
}
});
});
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .bmrtable td{
border-bottom: 1px solid #ccc;
}
#cal_result .bmrtable th{
border-bottom: 2px solid #92c663;
}
.bmr_result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-calorie_calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-calorie_calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-calorie_calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-calorie_calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.calorie_calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-calorie_calculator .calc-float-right {
float: right;
}
.cals-and-calorie_calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-calorie_calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-calorie_calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-calorie_calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-calorie_calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-calorie_calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .macros-slider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.calorie_calculator .calc-container{
margin: 0px;
}
.calorie_calculator{
margin: 15px;
}
.calorie_calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.calorie_calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .calorie_calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .calorie_calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.calorie_calculator .calc-float-right {
float: right;
}
.calorie_calculator .calc-row input[type=radio] {
display: none;
}
.calorie_calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.calorie_calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.calorie_calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.calorie_calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label-small, .calc-label-small {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label:hover {
background-color: #f4f4f4;
}
.calorie_calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
}
However, you will need to have some ballpark estimate of your body fat levels to make use of this calculator. Whether that’s by visually estimating your body fat relative to a chart or getting a comprehensive DEXA scan is up to you.
Step 2 — Pick a Calorie Deficit
Once you know your general energy expenditure, you need to...
Click here to view the article.
The post Body Composition: What You Need to Know (+ How to Change Yours for the Better) appeared first on BarBend.
You’re made of stuff. The body you use to jog on the treadmill, play outside with your kids, or finally lift that new 1-rep max deadlift you’ve been chasing is composed of muscle, fat, water, bone, blood … you get the gist.
There’s even a fitness buzzword for this: Body composition. If you want to change your body composition for the better, you need to understand exactly what it is, how it works, and what you can do about it. Here’s what you need to know.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What Is Body Composition?
Body composition doesn’t have a universal scientific definition. That said, the research community generally agrees that the term “body composition” is:
“Used to illustrate the different components that make up a person’s body weight … it is often suitable to think of the body as made of two components: Fat and non-fat.” (1)
[Read More: The Ultimate Guide to Body Recomposition]
Put simply, your body composition describes the ratio of fat-free mass (FFM) — muscle, bone, and so on — to body fat.
Now, understand that there’s no specific ratio of muscle to fat that can be considered an “ideal” body composition. The amount of muscle and fat you carry are contextual and depend on your goals, habits, and even genetics. (2)
Why It Matters
Understanding the nature of body composition provides more specific information about your health and can also help guide you towards exercise or nutritional habits that align with your fitness goals.
More specifically, body composition assessments are effective measuring tools as well. Analyzing your body composition can help you (or your doctor) determine the efficacy of a specific diet or exercise routine. (3)
[Read More: Fat Loss and Muscle Gain: The Right Macros for Your Goals]
Think of body composition analysis as one step up from tracking your weight on the scale in your bathroom. The scale provides you with a quantitative summary; your body composition is the qualitative data.
Not just “how much” weight but, “what kind” as well — is your body weight made up mainly of lean muscle tissue, or does it come mostly from body fat? Body composition assessments and tools help you answer these questions.
Body Fat Explained
Honestly, body fat catches a bad rap. If you have a goal to lose weight fast, sure, you probably want to peel off some body fat in the process. Same goes for bodybuilders, who need to bring very visible abs to the competition stage.
[Read More: The Best BMR Calculator for Fat Loss and Muscle Gain]
But not every fitness-oriented goal involves reducing body fat. A “healthy” amount of body fat can help a powerlifter cushion their joints and feel more secure when lifting heavy weights. Whether you want to lose fat or not, you need to understand how fat influences your body composition.
Body Fat Percentage Chart
Body fat is generally measured as a percentage of total weight. There are a handful of ways to assess body fat on a clinical level. Each method varies in its level of accuracy and sophistication.
A qualified bodybuilding coach can provide a decent estimate of your body fat percentage just by looking at you in some cases. For more specific data, there are machines you can use and tests you can run. In either case, it can be helpful to have a broad understanding of what different body fat levels look like visually:
[Read More: How Body Conditioning Can Burn Fat and Boost Your Work Capacity]
As you add body fat to your frame, the visibility of your muscles (often called “tone”) decreases and your body composition — the ratio of muscle to fat — changes accordingly. Oftentimes, but not always, you can expect your scale weight to go up as well.
Body Composition vs. Body Mass Index (BMI)
You can think of body composition as a step up from a measurement tool you’ve probably heard of; body mass index, or the BMI scale. BMI and body composition differ wildly in their specificity and efficacy.
Body Mass Index (BMI) Explained
BMI was originally conceptualized as early as the mid 19th century and is attributed to a Belgian scientist named Adolphe Quetelet. It was originally not intended to be used as any form of weight assessment until the 1970s when it began to see use in the medical community. (4)
The premise behind BMI is simple. It’s a value assigned to the ratio of your body weight to your squared height. That value is then assigned to a distribution chart where you can be classified anywhere from “underweight” to “Class III” obese, or morbidly obese.
[Read More: How to Lose Fat and Gain Muscle, According to Science]
At a glance, BMI may appear to be a time-efficient way of providing a shorthand description of a person’s general stature — and it kind of is. However, BMI as a measurement tool comes with a few glaring flaws:
- BMI cannot account for the portion of a person’s weight that comes from lean muscle tissue. It doesn’t distinguish between someone’s weight being mostly lean tissue or mostly body fat.
- The nature of BMI itself makes it prone to what some studies have called “misclassification problems” which can create bias in medical treatment. (5)
- Other data regard BMI as an “imperfect measure of adiposity,” (6) citing phenomena like the “obesity paradox” wherein mortality risk is often higher in individuals with low BMI values.
In short, BMI is widely considered to be an outdated assessment tool that retains some narrow clinical utility. That said, it is hardly the first metric you should judge your body by, simply due to the fact that BMI cannot provide qualitative information about your actual body composition. Luckily, there are some tools that can.
How to Measure Your Body Composition
Unfortunately, there’s no one perfect technique for evaluating or measuring your body composition. That said, the field of study has come a long way in recent years, though even contemporary assessment tools come with their own benefits and drawbacks. (1)
Common body composition assessment tools include physical evaluations with instruments like skinfold calipers all the way to in-lab procedures like hydrostatic weighing. (7) Here’s a brief rundown of the different ways you can assess your own body composition, ranging from least to most accurate (in general):
[Read More: How To Lose Belly Fat — A Strength Athlete’s Guide]
- Skinfold calipers are a pronged tool used to pinch fat in specific areas such as the hips, stomach, and arms. The thickness of the pinched fat is then cross-referenced with a table to provide a broad estimate of your body fat level.
- Bioelectrical impedance involves transmitting a mild electrical current throughout the body to identify areas of resistance, with the idea being that the current will encounter more resistance in folks with more muscle relative to fat.
- Air displacement, more commonly known as the BodPod, is an egg-shaped capsule device that assesses body fat in a contained environment.
- Hydrostatic weighing, similarly, involves submerging yourself underwater and using Archimedes’ principle (that an object displaces its own volume in liquid) to assess body fat.
- DEXA scanning is considered the gold standard of single-tool measurements. DEXA scans are conducted by radiologists in laboratory settings and can determine specific values for adiposity, muscle tissue, bone density, and more. (8)
However, the current best model for assessing body composition is the four-compartment model, which utilizes different tools to measure four different aspects of body mass: fat mass, water, protein, and minerals.
Reporting on body composition using this model requires instruments and measurements you generally can’t conveniently access, but it is used in clinical or academic settings.
How to Reduce Body Fat Percentage
One of the easiest ways to adjust your body composition is to reduce the amount of body fat you carry. You can, of course, also add muscle through strength training and a calorie surplus (or bulking phase), but gaining lean muscle generally takes much longer than losing fat.
So, if you’re interested in improving your body composition via fat loss, you need only follow a few simple steps:
Step 1 — Find Your Maintenance Calories
In order to lose body fat, you need to consume fewer calories than you burn. To do that, you need to know how many calories you burn. A calculator is helpful here, such as BarBend’s own:
Calorie Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
BMR estimation formula
No
Yes
Calculate
Your daily calorie needs: Calories Per Day
Daily calorie needs based on goal
Goal
Calories Per Day
Maintenance
Fat Loss
Extreme Fat Loss
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.calorie_calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.calorie_calculator #katch').show();
}else{
$('.calorie_calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.calorie_calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
//$('#macros-meters').prop('checked', true);
//$('#macros-feet').prop('checked', false);
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
$('.calorie_calculator input[name="weight"]').val("");
// $("input[id=macros-meters]").prop("checked",false);
// $("input[id=macros-feet]").prop("checked",true);
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.calorie_calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.calorie_calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.calorie_calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.calorie_calculator input[name="height-tens"]').val("");
$('.calorie_calculator input[name="height-units"]').val("");
}
});
$('.calorie_calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.calorie_calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.calorie_calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.calorie_calculator input[name="weight"]').val("");
}
});
$('.calorie_calculator .calc-submit').click(function() {
var height = 0;
var calories = 0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var eq = $('.calorie_calculator #eq option:selected').val();
var heightTens = parseInt($('.calorie_calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.calorie_calculator input[name="height-units"]').val());
var heightType = $('.calorie_calculator input[name="height-system"]:checked').val();
var heightTypex = parseInt($('.calorie_calculator input[name="heightTypex"]').val());
var weight = parseInt($('.calorie_calculator input[name="weight"]').val());
var weightType = $('.calorie_calculator input[name="weight-system"]:checked').val();
var age = parseInt($('.calorie_calculator input[name=age]').val());
var sex = $('.calorie_calculator input[name=sex]:checked').val();
var job = $('.calorie_calculator input[name=activity]:checked').val();
var bmr = '';
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.calorie_calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.calorie_calculator #cal_result').hide();
$('.calorie_calculator .ca_result .rs').html('');
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
//alert('heightType:'+units_x);
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
weight = (weight * 0.453592);
}
if (sex == "M") {
if (eq == "1") {
bmr = Math.round(88.362 + (weight * 13.397) + (height * 4.799) - (age * 5.677));
}else if (eq == "2"){
bmr = Math.round(5 + (weight * 10) + (height * 6.25) - (age * 5));
}else if (eq == "3"){
// bmr = Math.round(weight*(100-(20)))/100);
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
else {
if (eq == "1") {
bmr = Math.round(447.593 + (weight * 9.247) + (height * 3.098) - (age * 4.330));
}else if (eq == "2"){
bmr = Math.round((weight * 10) + (height * 6.25) - (age * 5));
bmr = (bmr - 161);
}else if (eq == "3"){
bmr = Math.round(370+21.6*(1-katch)*weight);
}
}
switch (job) {
case "a1":
calories = Math.round(bmr * 1.2);
break;
case "a2":
calories = Math.round(bmr * 1.375);
break;
case "a3":
calories = Math.round(bmr * 1.466);
break;
case "a4":
calories = Math.round(bmr * 1.55);
break;
case "a5":
calories = Math.round(bmr * 1.725);
break;
case "a6":
calories = Math.round(bmr * 1.9);
break;
}
$('.calorie_calculator #cal_result').show();
$('.calorie_calculator .d_calorie_result').html(calories);
$('.calorie_calculator .maint_result').html(calories);
$('.calorie_calculator .fat_result').html(Math.round(calories/1.25));
$('.calorie_calculator .efat_result').html(Math.round(calories/1.67));
$('html, body').animate({scrollTop: $("#cal_result").offset().top-150}, 1000);
$('.calorie_calculator .calc-answer').html('');
}
});
});
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border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .bmrtable td{
border-bottom: 1px solid #ccc;
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#cal_result .bmrtable th{
border-bottom: 2px solid #92c663;
}
.bmr_result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
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div#bb_cal_ui .hidenow{
display:none;
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div#bb_cal_ui .cals-and-calorie_calculator h2.calc-header {
background: #232323;
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border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
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.cals-and-calorie_calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
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display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-calorie_calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.calorie_calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-calorie_calculator .calc-float-right {
float: right;
}
.cals-and-calorie_calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-calorie_calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
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background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
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border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-calorie_calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-calorie_calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-calorie_calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
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display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
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-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
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-ms-flex-align: center;
align-items: center;
float:right;
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#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
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#bb_cal_ui .radio-toggle input[type=radio] {
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visibility: hidden;
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#bb_cal_ui .radio-toggle label {
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.calc-note {
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color: #ffffff !important;
margin: 0 !important;
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padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.calorie_calculator .calc-container{
margin: 0px;
}
.calorie_calculator{
margin: 15px;
}
.calorie_calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.calorie_calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .calorie_calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .calorie_calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.calorie_calculator .calc-float-right {
float: right;
}
.calorie_calculator .calc-row input[type=radio] {
display: none;
}
.calorie_calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.calorie_calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.calorie_calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.calorie_calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label-small, .calc-label-small {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.calorie_calculator .calc-label:hover {
background-color: #f4f4f4;
}
.calorie_calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
}
However, you will need to have some ballpark estimate of your body fat levels to make use of this calculator. Whether that’s by visually estimating your body fat relative to a chart or getting a comprehensive DEXA scan is up to you.
Step 2 — Pick a Calorie Deficit
Once you know your general energy expenditure, you need to...
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