Calculate Body Fat Percentage – Custom Meal Plan
Use this calculator to estimate your body fat percentage, lean body mass, and fat mass based on your skinfold measurements. From there it will provide you with an extensive diet plan showing you how many calories, fat grams, carbohydrate grams, and protein grams you should be getting everyday. It then goes one step further and gives you the macronutrient breakdown for each meal. You can then use this information to find foods that will fit into each meal allotment.
**NOTE** This calculator will start skewing results as you go to more extremes in the options. The calculations are based on the assumption that you will be exercising at least moderately 3-5 days a week. I do not like calculators, as I think there is no one size fits all. However, I do believe they can give you a good starting point. This calculator is based off of lean body weight, so you will need to take skinfold measurements first. To learn how to do this, please see part 1. I use lean body weight instead of body weight (like most calculators) because I do not believe that two 150 pound people with drastically different body fat levels should be consuming the same amount of calories.
About Coach Calorie
Twitter: sodahoney
says:
What is the right amount of body fat?, Fat mass? what is the difference between body fat and fat mass?
The other question I have is the amount of protein needed. I thought the amount of protein needed for my age etc. is about 1/3 the amount you give. That is alot of protein.
Hey Judith, go here to see the World Health Organization’s idea of what’s considered the “right” body fat.
Body fat and fat mass are the same thing. Body fat percentage is the percentage of fat to weight on your body.
Where are you getting your recommendations for protein? The FDA? I’ve always felt they well underestimated the needs of fitness people. I’d rather be over than under the necessary amounts. Protein amounts will also depends on carbohydrate intake. Since carbohydrates are protein sparing, if you eat a high carbohydrate diet, you can eat less protein – which is what I think the FDA advices with its food pyramid (which I don’t agree with).
Remember, this is only a guide. Calculators give you a starting point. Unless I were to coach people individually, it’s impossible to give a one size fits all. Good luck!
Hi, in perimenopause,,,,,tough to lose weight…HELP
I think this will be a great tool to add to the rest of my nutrition “arsenal”, I’ll have to take measurements so I can see how it breaks down my meals compared to my nutritionist.
Don’t worry, I’m not going to go against my nutritionist’s advice, but I do like to get other opinions and then talk them over with her so I can get the best plan for ME.