Want to know how many calories to eat? Whether your goal is to increase your muscle or decrease your level of body fat you have to start with a basic benchmark-how much body fat are you carrying around right now? There are several ways to determine your body fat: some are only available through special centers, gyms, doctors' offices or even research facilities.
Others are tools that we can use at home.
Regardless of the measurement method, body fat can be determined because fat is less dense than muscle tissue, your bones and your lean organs.
Use your body measurements as a relative guide, especially if you are calculating it yourself or through a local gym.
Use the same method every time and be consistent in how you use the method.
The easiest way to calculate your body fat at home is by using a home scale that has a bioelectrical impedance analysis measurement.
You will have to weigh yourself barefoot in order for this to work-it sends a small electrical current through your body, from one foot up and back down through the other foot.
The other home method involves using body mass calipers.
Ideally measurements should be taken in 7 spots, precisely in the same place every time you measure.
To do this accurately takes practice, and it is pretty tough to do for yourself, so either get the help of a buddy, find a gym that offers it, or you use a modified method where you take only 3 measurements.
Once you determine your measurements you are ready to move to the next step in determining the number of calories you need to eat to meet your fitness goals.