Assessing Body Composition

Episode Timestamps:

00:00:14 – Introduction

00:00:53 – What is body composition and why measure it?

00:03:55 – Taking your key measurements: height, weight, and bodyfat percentage

00:08:27 – Estimating your current muscle mass

00:12:06 – Setting bodyfat and bodyweight targets

00:16:42 – Setting a muscle development goal

00:20:18 – Episode recap and key takeaways

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*Below are the formulas referenced in the podcast for estimating your muscle mass using the free-fat-mass-index. Again, I recommend using the automatic calculator on my website instead.

1. Lean body mass: Weight in pounds ×(1 – (body fat percent ÷ 100))

1. FFMI: (Lean body mass ÷ 2.2) ÷ (height in inches × 0.0254)^2

1. Adjusted FFMI: FFMI + (6.1 × (1.8 – (height in inches) × 0.0254))