This is a pack of three excel sheets I created that anyone can use, but will be most useful for active populations.

Target Body Weight

When you’ve measured someone’s body fat, very often the next question is “what should my body fat percentage be?” This calculator lets you figure out a target body weight based on someone’s current and goal body fat percentage, that would be achieved through fat loss only! 

Sweat Rate

Current guidelines suggest limiting fluid loss during exercise to 2%. You can send this sheet to clients and have them track their sweat rate multiples times, while recording their fluid intake and exercise conditions. This calculator allows you to track a person’s intake during exercise and determine not just sweat rate (in oz and liters per hour), but more importantly percentage body weight loss. 

Energy Availability 

This is measured as kcal per kg of fat free mass, based on the calories available to your body after you’ve subtracted the calories burned during exercise. When this dips below 30 it is highly correlated with hormonal disturbances (in men and women) and menstrual disturbances. This calculator lets you determine their energy availability as well as provide a range of the recommended number of calories.

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