Lean Body Weight
Stepping foot on a weighing scale can be motivating at times although it is not always so. The scale reading that appears on the weighing device usually shows the total weight comprising of but not limited to the lean body weight, the fat weight, weight of the bones, etc. So the next time you step on your scale keep in mind that all of it is not fat. If you're a fitness enthusiast who regularly does strength training, cardio, etc or any other activity and monitor your weight either every day or every week, the increment or decrement you may see on the scale can also refer to your gaining or losing for both lean body weight and fat weight, depending on your individual calorie intake and training goal.
Calculating the Lean Body Weight
For calculating the Lean Body Weight we would need the total weight i.e. what we see on the scale by stepping on it, and the fat weight which is calculated from the fat percentage. Body Fat percentage can be calculated easily using an electronic body fat analyzer, manual fat calipers, BIA based fat analyzer, hand held body fat analyzer or some other methods (I may write about these in a future post) and is expressed as a percentage. Fat Weight in either kilograms or pounds is calculated from this body fat percentage. If you take measurements from different devices you may notice different readings. Usually manual body fat analysis from calipers tends to underestimate the fat percentage while the electronic analyzers such as hand held devices tends to overestimate it. Another good method for measuring the fat percentage is a DEXA Scan, which in addition to giving information about body fat also shows various other parameters.
On having these two variables i.e. the total weight and the fat weight, by simply subtracting them would give the Lean Body Weight. Thus, Lean Body Weight is the combined weight of everything except the fat weight of the body. When aiming for fat loss efforts should be in place to make sure that the decrements observed on the scale each week are coming primarily from fat and not the lean body mass, this makes measuring the body fat percentage from the same method as important as measuring weight regularly. It is beneficial to try and preserve as much of lean body weight as possible while on a fat loss or weight loss program. As for bulking (weight gain or muscle gain) efforts should be put in to keep the increases in fat weight to the minimum. To put it in simple words, during fat loss focus should be on losing fat and while on a weight gain program focus should be on gaining lean body mass and muscle mass.
Example:
Weight (total) = 70 kg (154 lbs)
Body Fat % = 15%
In Kilograms
Fat Weight = 70 * 15% = 10.50 kg
Lean Body Weight = 70 - 10.50 = 59.50 kg
In Pounds
Fat Weight = 154 * 15% = 23.10 lbs
Lean Body Weight = 154 - 23.10 = 130.9 lbs
Do keep in mind that no method is 100% accurate and variations occur between different devices/methods. So if you choose to use lets say, the manual callipers, stick to that only. The prime focus here is not to look for accuracy but rather the trend, weather the body fat percentage is going up or down or staying the same each week.
Note: Before starting/changing an exercise and/or diet pattern consult a qualified doctor/health care professional.
Calculating the Lean Body Weight
For calculating the Lean Body Weight we would need the total weight i.e. what we see on the scale by stepping on it, and the fat weight which is calculated from the fat percentage. Body Fat percentage can be calculated easily using an electronic body fat analyzer, manual fat calipers, BIA based fat analyzer, hand held body fat analyzer or some other methods (I may write about these in a future post) and is expressed as a percentage. Fat Weight in either kilograms or pounds is calculated from this body fat percentage. If you take measurements from different devices you may notice different readings. Usually manual body fat analysis from calipers tends to underestimate the fat percentage while the electronic analyzers such as hand held devices tends to overestimate it. Another good method for measuring the fat percentage is a DEXA Scan, which in addition to giving information about body fat also shows various other parameters.
On having these two variables i.e. the total weight and the fat weight, by simply subtracting them would give the Lean Body Weight. Thus, Lean Body Weight is the combined weight of everything except the fat weight of the body. When aiming for fat loss efforts should be in place to make sure that the decrements observed on the scale each week are coming primarily from fat and not the lean body mass, this makes measuring the body fat percentage from the same method as important as measuring weight regularly. It is beneficial to try and preserve as much of lean body weight as possible while on a fat loss or weight loss program. As for bulking (weight gain or muscle gain) efforts should be put in to keep the increases in fat weight to the minimum. To put it in simple words, during fat loss focus should be on losing fat and while on a weight gain program focus should be on gaining lean body mass and muscle mass.
Example:
Weight (total) = 70 kg (154 lbs)
Body Fat % = 15%
In Kilograms
Fat Weight = 70 * 15% = 10.50 kg
Lean Body Weight = 70 - 10.50 = 59.50 kg
In Pounds
Fat Weight = 154 * 15% = 23.10 lbs
Lean Body Weight = 154 - 23.10 = 130.9 lbs
Do keep in mind that no method is 100% accurate and variations occur between different devices/methods. So if you choose to use lets say, the manual callipers, stick to that only. The prime focus here is not to look for accuracy but rather the trend, weather the body fat percentage is going up or down or staying the same each week.
Note: Before starting/changing an exercise and/or diet pattern consult a qualified doctor/health care professional.
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