How to Lower Body Fat Percentage

Question:

I weigh about 183 pounds and I am about 5’9″. I’m not sure what my body fat is but I want to get it down. What is the best way to do that? And how many calories should I be eating a day to lose weight? I work out with cardio 4-5 days a week. Thank you.

– Jonathan K.

Answer:

Determining your body fat percentage can be done at LA Fitness with one of our Pro Results® trainers or using a hand-held BIA (bioelectrical impedance analysis) device. Some LA Fitness clubs are equipped with a BIA scale with integrated upper body measurement. Such segmental devices get an overall picture by looking at hydration status of all 4 quadrants & torso of the body. No matter the tool or method, the most accurate body fat % value is obtained from repeating measurement for a few days. Measure again after a couple of months to evaluate change.

The calories you need to lose weight depends on your age and metabolism. Using calculations to estimate energy needs might provide a range of 2,500-2,800 calories per day. If you’ve been maintaining under that intake, you will need to reduce further… but not less than 1,600-1,800 calories per day. It’s better to add resistance training to your workout routine to amp up lean mass and calorie burning.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.