What is my ideal body fat percentage?: The numbers below represent %fat recommended by the American Council on Exercise. However, your own optimum %fat is where you train and race at your best!
| Classification | Women (% fat) | Men (% fat) |
| Essential Fat | 10-12% | 2-4% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Acceptable | 25-31% | 18-25% |
| Obese | 32% plus | 25% plus |
Methods to measure body fat: Calipers, Bioelectrical impedance, underwater weighing. Body composition is really the best objective measure for athletes to use. The normal bathroom scale does not have the ability to differentiate lean muscle tissue from fat mass.
Improving body composition by increasing lean body mass and decreasing fat mass has been proven beneficial for the endurance athlete. Fortunately, if you are a runner you likely can increase your training load while eating the same amount and see positive results in your body composition. Right? Well, some of us have difficulty shedding extra pounds despite an increase in weekly mileage. Basic healthy eating takes planning. However, losing weight while maintaining energy to train takes some extra know how. The following article offers guidance on improving body composition including calorie intake for weight loss and justification for the best time of year to achieve optimum body composition.
When is the best time for athletes to lose weight? The safest way to lose weight and maintain energy involves losing during the period of time before training begins. This is the time period when a base weekly mileage is being built. The athlete is not yet training for the event. If you are looking to lose weight this is the phase of the year it should be done.
Why shouldn’t I lose weight while training? Attempting weight loss during the actual training phase can hamper training performance and ultimately will not allow you to reach your goal on race day. There are also negative health implications from extreme weight cutting; usually decrease in performance and both in minor and major illness and injuries. Here’s how you would do it: One pound per week weight loss is a realistic goal that can be achieved without a negative impact on training. Remember you don’t want to lose any muscle tissue.
So what if I’m training for the Boston Marathon and I want to improve my body composition? You can likely maintain a 300 calorie deficit and maintain energy levels by making every calorie count.
- Eat a minimum of 6 fruits and vegetables daily
- Eat out less often
- Eat minimum 3 oz fish 2 times per week
- Cut way back on foods which provide little nutrition (alcohol, desserts, fried foods, sports drinks when you’re not active, regular soda).
- Eat smaller portions
- Fuel your workouts and recovery properly
- Eat filling foods (whole grains, beans, fruits, vegetables to reach 25-35 grams of dietary fiber every day)
- Read food labels to know what you are eating
Of course in addition to getting your nutrition down, training at the correct progression and adding strength training to your regimen will optimize your body composition.
Calculating your calorie needs: Knowing what your calorie needs are will give you a starting point for knowing how much may be too much, or even not enough.
For a 1-2 pound per week weight loss you need to create a calorie deficit of 500 calories. There are about 3,500 calories in one pound, thus a 500 calorie deficit would promote a 1 pound per week weight loss. So how do you know how many calories you should consume?
Step 1: Use the Harris Benedict equation to determine your basal metabolic rate. This is the calories you would need to consume if laying in bed all day.
Step 2: Multiply your basal metabolic rate by 1.3, which is an ‘activity factor’ to account for your activities of daily life. Add about 80 calories per mile you run to come up with your caloric needs.
Step 3: For weight loss subtract 500 calories per day from your total daily needs.
Calories should be 50% as carbohydrate, 25% from lean protein and 25% from heart healthy fats (plant fats).
