Nutrition F.A.Q and Tips
Pounds of Lean Body Mass (LBM): This is the portion of your body weight, measured in 1/100ths of a pound, that consists of everything (bone, blood, organs, muscle, etc.) except body fat. You will be mainly concerned with changes in skeletal muscle only. To keep your body lean, it is important to keep this number as high as possible as you lose weight.
Pounds of Body Fat: You know what that is! It is important to keep track of this number, measured in 1/100ths of a pound, to make sure you are getting the proper results when losing or gaining weight. It shows changes in fat within your body that the scale alone can't show!
Percentage Body Fat: This is the percentage of your total body weight that is body fat. Regardless of your weight, healthy males should have no higher than approximately 15% body fat and healthy females should have no higher than approximately 22%. Healthy athletes, actresses and models often have much lower body fat percentages.
Resting Metabolic Rate (RMR): This is the number of calories your LBM burns at rest every day. Two people may weigh the same, but if one person has more muscle (LBM) than the other, that person's RMR will be higher. Therefore, do not use your total body weight to calculate your RMR, as some methods suggest. If you do, you will get a number that can be inaccurate by as much as 1000 calories! Add your RMR to the calorie value of your daily activities to get your total Energy Output.
Sedentary and Light = 200 calories/day. This is the total of all small daily activities like dressing, washing, eating, deskwork, etc.
Moderate = 200-300 calories/hour. This includes activities performed with your arms while standing like housework, shopping, etc.
Vigorous = 300-400 calories/hour. This includes activities like brisk walking at 3.5 m.p.h. (Calories burned/hour while walking at 3.5 m.p.h. equals double your weight in pounds.)
Strenuous = 400-500 calories/hour or 8 calories/minute. This includes activities like weight lifting.
Very Strenuous = 500-600+ calories/hour. This includes activities like fast running, cross country skiing.
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