• Main
• Diet
• Diet 2
• Diet 3
• Diet 4
• Diet 5
• Diet 6
• Diet 7
• Diet 8
• Diet 9
• Diet 10
• Diet 11
• Diet 12
• Diet 13
• Diet 14
• Diet 15
• Diet 16
• Diet 17
• Diet 18
• Diet 19
• Diet 20
• Diet 21
• Diet 22
• Diet 23
• Diet 24
• Diet 25
• Diet 26
• Diet 27
• Diet 28
• Diet 29
• Diet 30
• Diet 31
• Diet 32
• Diet 33
• Diet 34
• Diet 35
• Diet 36
• Diet 37
• Diet 38
• Diet 39
• Diet 40
• Diet 41
• Diet 42
• Diet 43
• Diet 44
• Diet 45
• Diet 46
• Diet 47
• Diet 48
• Diet 49
• Diet 50
• Diet 51
• Diet 52
• Diet 53
• Diet 54
• Diet 55
• Diet 56
• Diet 57
• Diet 58
• Diet 59
• Diet 60
• Diet 61
• Diet 62
• Diet 63
• Diet 64
• Diet 65
• Diet 66
• Diet 67
• Diet 68
• Diet 69
• Diet 70
• Diet 71
• Diet 72
• Diet 73
• Diet 74
• Diet 75
• Diet 76
• Diet 77
• Diet 78
• Diet 79
• Diet 80
• Diet 81
• Diet 82
• Diet 83
• Diet 84
• Diet 85
• Diet 86

The fastest and most accurate way to deter- mine your lean body mass is to use an electrical impedance body fat ana- lyzer. There are many different types of battery-operated handheld and scale types of body fat analyzers on the market today. They can be found in the bath departments of department stores, fitness stores, etc. Refer to Appen- dix C, "Exercise Resources" for my top recommendations for body fat ana- lyzers. I m in favor of determining people's ideal and healthy weight based on their ideal percentage body fat. I personally don't feel that the body mass index (BMI) is the most accurate way to properly determine someone's health risk. This is due to the BMI's inability to take into account an indi- vidual's natural amount of muscle mass. This holds true especially when evaluating the health risks of body builders and athletes. A BMI of 19 to 24.9 is considered a minimal to low health risk, 25 to 29.9 is considered overweight, with a moderate health risk, and 30 or higher is considered obese with higher health risks associated with heart disease, stroke, and adult-onset diabetes. Extreme obesity is above 40. The following chart reflects your ideal body fatpercentage based on your age and gender: IDEAL BODY FAT Age (Years) Males Females 10-30 12-18% 20-26% 31-40 13-19% 21-27% 41-50 14-20% 22-28% 51-60 16-20% 22-30% 61 and above 17-21% 22-31% The way your lean body mass is determined is to subtract yom fat pounds (calculated on the body fat analyzer) from your total weight. So if you weighed 150 pounds and you had 50 pounds of fat, your lean body mass (fat-free body weight) would be 100 pounds. How to Determine Your Ideal Weight To calculate your ideal weight, simply multiply your lean body mass by your ideal body fat percentage and add the total to your lean body mass. Thus, if you are a 25-year-old female with 100 pounds of lean body mass and want to reach the high end of your ideal percentage body fat of 26 per- cent, your ideal weight would be 126 pounds. How to Calculate Your Daily Protein Requirement Once we've determined your lean body mass, we multiply your lean body mass by your daily activity index. This means how active you are, which is anything from 0.5, or "couch potato" material, to 0.9, which indicates someone who exercises daily. Activity Levels 1. Sedentary: No physical activity; protein need is 0.5 gram per pound of lean body mass. 2. Moderately active: 20-30 minutes of exercise, two to three times per week; protein need is 0.6gram per pound of lean body mass. 3. Active: 30 minutes of exercise, three to five times per week; protein need is 0.7 gram per pound of lean body mass. 4. Very Active: Vigorous exercise for an hour or more five or more times per week; protein need is 0.8 gram per pound of lean body mass. 5. Athlete: Athlete in training, twice-daily heavy workouts for an hour or more; protein need is 0.9 grams per pound of lean body mass. So, if your lean body mass is 100 pounds and you are in the "active" activ- ity level category, you would multiply 0.