Changing Shape BLOG

Here you can learn more about optimizing your lifestyle

Body Fat Percentage Chart


Measuring Body Fat Percentage Chart Differences Women's bodies have higher ratios of body fat. Females average out to around five percent higher when compared to men. Body Fat Percentage Chart WomenBody Fat Percentage Chart Men Genetically, women need more body fat for childbirth and have less fat burning enzymes. Women ...

Target Heart Rate Formula


Two formulas are used to calculate target heart rate. The first method shows the percentage of the maximum heart rate calculated from zero to peak. Method number two represents the heart rate at a specified percentage of maximum MET (VO2max). Karvonen Method The Karvonen method was devised by a Scandinavian ...

Target Heart Rate Definition


The target heart rate is the desired range of heart beats per minute that usually elicits the most benefit from working out. It is also known as the training heart rate. Recommendations for this range are dependent on age, gender, physical condition and one’s previous training. Target heart rate recording ...

One Rep Max Chart


One rep max is the maximum weight one can lift on a particular exercise for a single repetition. Apart from being a measure of strength, it is sometimes used to determine fitness level. The one rep max calculation can also help while planning the weight one should lift. Supervision is ...

Harris-Benedict Equation


What is the Harris-Benedict Formula? The Harris-Benedict formula calculates daily calorie needs by multiplying your BMR by your exercise level. The more active you are, the higher the number you multiply your BMR by. Little to no exercise BMR x 1.2 Light exercise (1-3 times per week) BMR x 1.375 ...

Katch-McArdle Formula


The Katch-McArdle formula uses a different equation to calculate your BMR. It does not take sex into consideration, but readily adjusts to varying body types. If you know your lean body mass percentage (or your percentage of body fat), then you can apply this information to get a more accurate ...

Resting Metabolic Rate Formula


What is My Resting Metabolic Rate? Step 1: Multiply your body weight by 10. Step 2: Determine what your overall exercise level is. Very Active Add 60% - 80% to Your RMR Moderately Active Add 40% - 60% to Your RMR Generally Sedentary Add 20% - 40% to Your RMR ...

TDEE & BMR Formula


What is BMR & TDEE? Combining your BMR with the amount of work your body does when not at rest (computer work, lifting weights, cooking, jogging etc.) will give you your Total Daily Energy Expenditure (TDEE). Everyone’s BMR and TDEE varies. It takes less fuel to maintain a moderately active, ...

Mifflin-St Jeor Equation


What is the Mifflin-St Jeor Equation? This equation is one of the most accurate methods for determining your caloric needs. How to calculate the Mifflin-St Jeor Formula Formula for Men RMR = 9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age (yrs.) + 5 Formula for ...

Ideal Weight Chart Men


Ideal Weight Men's Charts Use the chart below to calculate how much you should weigh based on the averages and your height. Scale weight between males can vary greatly based on lean body mass. This is not a perfect measurement. Guys should use this tool to get an idea of ...

Ideal Weight Chart Women


Ideal Weight Women's Chart Use the chart for an estimated average of your ideal weight. The chart is not a calculation of your normal or perfect body weight. If you want a more optimum way and other helpful ranges to assess your overall health risks, please use the body fat ...

What Diet is Best for Me?

What Diet is Best for Me?


There have been countless (hundreds of) medical studies conducted over recent times researching the effects of food on the body to find the ideal diet for everyone. But the truth is – there is no such thing as a general diet for everyone. And that’s because medical studies have proved ...

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