Calorie and Energy Expenditure Information
Body Composition and Physical Fitness
Musctle-to-Fat Ratio, How to Calculate Body Fat Percentage - Lean and Fat Tissue
Guidelines for Optimal Muscle Mass and Stored Adipose Tissue
Body Composition and Physical Fitness

Calories Information - Calories In Food
Exercise Advice For Calorie-Burning - Calories Burned by Exercise


Body Composition and Physical Fitness

Body Composition: Lean vs. Fat

What is Body Composition?

The fifth basic component of physical fitness, body composition refers to the make-up of the body in terms of lean tissue mass (inc. muscle, bone, tendons and ligaments) and fat tissue mass. In simple terms, body composition is all about our muscle/fat ratio, or our body fat percentage. A healthy muscle-to-fat ratio is a common (but not exclusive) indicator of fitness. A healthy body-fat percentage range for women is about 15-25 percent. For men, body fat should be in the approximate range 10-20 percent.

How Body Composition Affects Fitness

The more lean muscle tissue you have on your body, the more calories you burn while at rest. This is because muscle mass is more metabolically active (uses up more calories) that stored body fat. People with a higher muscle-to-fat ratio (lower body fat percentage) tend to have more efficient systems and a higher fitness level.

How to Test Your Body Composition (Fat)?

There are various methods of measuring body fat. These include: underwater weighing; measuring skin-fold thickness with calipers; bioelectrical impedance. Alternatively, for a quick test, check your body mass index. If it falls outside the healthy range (19-24.9), chances are you have excess fat and your body composition needs improving.

How to Improve Your Body Composition?

There is only one way of improving body composition, in order to achieve an optimal muscle/fat ratio. Eat a sufficient number of food-calories to provide enough energy for your daily metabolic and exercise needs - but NO MORE! Over time, a proper calorie-controlled diet reduces most if not all of your excess body fat.

Exercise to Improve Muscle-to-Fat Ratio

In addition to this dietary approach to lose fat, you need to adopt a physical fitness program to increase muscle mass and assist fat-reduction. To increase muscle tissue, choose a simple strength-training program, including weight-lifting and the use of weight-machines. To reduce fat, include cardio-aerobic exercise like walking, running, treadmill or swimming.

Sources include:
- President's Council on Physical Fitness and Sports
- U.S. Department of Health and Human Services.
- Centers for Disease Control and Prevention

Back to Calorie-Burning Exercise

Back to Top

Energy Expenditure and Calorie-Burning

Exercise Advice to Burn Calories - Activity Calorie Calculators - Aerobic Exercise Advice - Anaerobic Exercise - Basal Metabolic Rate - Best Exercise During Pregnancy - Best Exercise Advice - Best Exercise for Weight Loss - Best Exercises - Best Time to Exercise - Body Composition and Fitness - Calories and Exercise - Energy Burned by Exercise - Walking - Calories Burned Jogging - Running - Calories Burned Treadmill - Biking - Elliptical Trainers - Calories Burned Pilates - Cardio Exercise Health Benefits - Exercise Equipment Review - Exercise Intensity Advice - Exercise Program 60 Min - Exercise for Bigger Muscles - Exercise Programs to Burn Fat - Exercise to Build Muscle - Exercise for Flat Stomach - Exercise to Lose Body Fat - Exercise to Lose Weight - Exercise Workout Advice - Exercise to Raise Metabolic Rate - Exercise Program for Obesity - Exercise Workouts to Reduce Weight - Fitness Health Guide - Fitness Guidelines - Fitness Workout Guide - Exercise Heart Rate Advice - How Long to Exercise - How Many Calories to Burn in Training - How Often to Exercise - Strength-Training Benefits

Food Energy Information

Calorie Content of Food - Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Children - Calorie Needs for Teenagers - Calorie Intake per Day - Calorie Intake and Age - Calorie Intake/ Expenditure - Calories in One Pound of Body Fat - Weight Loss Diets - Weight Loss and Calories - Calorie-Counting to Lose Weight - Calories Needed to Lose Weight - Calories and Weight Control

Calorie-Counter.net provides general information about how to burn calories, how to get fit, and how to achieve your weight loss goals through training workouts. Copyright 2002-2017. All rights reserved.