![]() Now when you have made up your mind where about your body fat percentage might be, head back to the keto calculator and enter your number. I’d say the lowest you should go to still be healthy is 10%. It is only possible to reach such low body fat for a very short period of time. The lowest male can go os 3-4%, but this is not at all healthy at all. MenĪs above with the female pictures, here are also two images with the same body fat percentage: 10% can look quite different, depending on how muscular you are and where your body fat is positioned. This low is not sustainable, and very unhealthy! If you are female, don’t go that low. The minimum possible body fat percentage is 8-9%. ![]() WomenĪs you can see, even the same body fat percentag (here twice 15%) can look quite different, depending on your muscles and where the body fat is positioned. Use these to estimate your personal body fat for the keto calculator. ![]() original sound - Kade - Body Recomp Coach.Here is a collection of visual body fat charts. ![]() Step 2: Estimate your maintenance calorie intake You can use an online calculator like /calorie-calculator to get a rough idea → If you’re a male above ~20% or female above ~28% body fat, focus on fat loss Start by eating around 500 calories below your estimated maintenance intake But the more fat you have, the easier it is to build muscle in a calorie deficit So even though you’re focusing on fat loss, it’s likely you’ll also build some muscle (if you’re also following a smart training program + eating enough protein) → For males between ~13-18% or females between ~21-26%, you could likely build muscle AND lose fat by eating close to maintenance But if building muscle is your main goal, eat around 250 calories above your estimated maintenance And if fat loss is your main goal, eat around 250-500 calories below your estimated maintenance If you want to build muscle and lose fat equally, eat right at your estimated maintenance → If you’re a male under 12% or female under 20%, you’re probably not skinny fat, so focusing on building muscle will typically be best You could likely decrease your body fat % throughout the process if you gain slowly & train properly Start by eating around 250 calories above your estimated maintenance intake Pair this calorie intake with eating around 0.8-1.2g of protein per lb of your body weight & good ol’ progressive overload (increasing weight, reps, and/or improving form over time) If you do these things, you’re almost certainly going to build muscle, lose fat, and no longer feel “skinny fat” If this was helpful, I wrote an in-depth guide on fixing “skinny fat” It’s 80 pages of diet advice, example training programs, lifestyle recommendations + a lot more Message me “GUIDE” if you want it for free! Hope it helps!". Body composition analysis, also known as a DXA or dexa scan, provides information about your bone density, body fat, and muscle mass, and is helpful when. Step 2: Estimate your maintenance calorie intake You can use an online calculator like /calorie-calculator to get a rough idea → If you’re a male above ~20% or female above ~28% body fat, focus on fat loss Start by eating around 500 calories below your estimated maintenance intake But the more fat you have, the easier it is to build muscle in a calorie deficit So even though you’re focusing on fat loss, it’s likely you’ll also build some muscle (if you’re also following a smart training program + eating enough protein) → For males between ~13-18% or females between ~21-26%, you could likely build muscle AND lose fat by eating close to maintenance But if building muscle is your main goal, eat around 250 calories above your estimated maintenance And if fat loss is your main goal, eat around 250-500 calories below your estimated maintenance If you want to build muscle and lose fat equally, eat right at your estimated maintenance → If you’re a male under 12% or female under 20%, you’re probably not skinny fat, so focusing on building muscle will typically be best You could likely decrease your body fat % throughout the process if you gain slowly & train properly Start by eating around 250 calories above your estimated maintenance intake Pair this calorie intake with eating around 0.8-1.2g of protein per lb of your body weight & good ol’ progressive overload (increasing weight, reps, and/or improving form over time) If you do these things, you’re almost certainly going to build muscle, lose fat, and no longer feel “skinny fat” If this was helpful, I wrote an in-depth guide on fixing “skinny fat” It’s 80 pages of diet advice, example training programs, lifestyle recommendations + a lot more Message me “GUIDE” if you want it for free! Hope it helps!ĥ83 Likes, TikTok video from Kade - Body Recomp Coach "How to fix “skinny fat” ⤵️ Step 1: Assess your current body fat % The picture in the video will give you a rough idea. ![]() How to fix “skinny fat” ⤵️ Step 1: Assess your current body fat % The picture in the video will give you a rough idea. ![]()
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