TRA, THE RIGHT APPROACH TO WEIGHT MANAGEMENT, COMBINES THE RIGHT NUTRITION, THE RIGHT EXERCISE AND THE RIGHT SUPPLEMENTATION TO KEEP A FIT AND HEALTHY BODY. As part of the TRA program, the body statistics are determined and measured using a Fat Analyzer Scale in order to calculate the Target Weight. Here's an example:
| on 17 Jul 2007 | Target Stats | |
| Age | 42 | |
| Height | 168 cm | |
| Weight | 67.9 kg1 | 61.6 kg |
| BMI | 24.11 | 21.81 |
| Fat% | 21.9%1 | 15.0% |
| BMR | 1571 kcal1 | 1464 kcal |
| Visceral Fat Index | 91 | 5 |
| Muscle % | 31.9%1 | |
| Body Age | 431 | |
| Time to Target Weight | 4.1 months |
1As measured from the Fat Analyzer Scale.
The Body Mass Index (BMI) measured from the Fat Analyzer scale is an index to determine whether or not your body weight is in proportion to your body height and is commonly used to classify underweight, overweight and obesity in adults. It is expressed using the following equation:
| Body Mass Index (BMI) = | Body Weight (in kg) Body height (in m)2 |
From the Hong Kong Government website, BMI ranges for Asian adults are as follows:
| BMI for adults | < 18.5 | Underweight |
| 18.5 - 22.5 | Ideal | |
| 23 - 24.9 | Overweight | |
| 25 - 29.9 | Obese | |
| 30 and > | Severely obese |
The Fat% as measured from the Fat Analyzer scale refers to the body fat as a percentage of the body weight. To interpret the measurement:
| Gender | Age | Low | Normal | High | Very high |
| Female | 20 - 39 | < 21.0 | 21.0 - 32.9 | 33.0 - 38.9 | 39.0 and > |
| 40 - 59 | < 23.0 | 23.0 - 33.9 | 34.0 - 39.9 | 40.0 and > | |
| 60 - 79 | < 24.0 | 24.0 - 35.9 | 36.0 - 41.9 | 42.0 and > | |
| Male | 20 - 39 | < 8.0 | 8.0 - 19.9 | 20.0 - 24.9 | 25.0 and > |
| 40 - 59 | < 11.0 | 11.0 - 21.9 | 22.0 - 27.9 | 28.0 and > | |
| 60 - 79 | < 13.0 | 13.0 - 24.9 | 25.0 - 29.9 | 30.0 and > |
The Basal Metabolic Rate (BMR) or resting metabolism measured from the Fat Analyzer scale is the minimum level of energy required to sustain the body's everyday functions. The amount of calories needed to supply the body with the minimum level of energy depends on variables such as age, weight and height. This can be calculated using the Harris Benedict equation:
| Female | 655 + (9.6 * Weight in kg) + (1.7 * Height in cm) - (4.7 * Age) |
| Male | 66 + (13.7 * Weight in kg) + (5 * Height in cm) - (6.8 * Age) |
However, our total energy requirements per day also depends on our daily activities. To determine our total energy requirements based on our daily activities:
| Activity | BMR Multiplier Factor |
| Sedentary (little or no exercise, desk job) | 1.2 |
| Lightly active (light exercise/sports 1-3 days per week) | 1.375 |
| Moderately active (moderate exercise/sports 3-5 days per week) | 1.55 |
| Heavy exercise (hard exercise/sports 6-7 days per week) | 1.725 |
For example, if your measured BMR is 1571 kcal and you are sedentary, your Total Daily Requirement will be: 1571 * 1.2 = 1885 kcal.
The visceral fat is the fat surrounding the internal organs. Too much visceral fat is thought to be closely linked to increased levels of fat in the bloodstream which can lead to common conditions such as high cholesterol, cardiovascular disease and diabetis. In order to prevent or improve conditions of these common diseases, it is important to try and reduce the visceral fat levels to an acceptable level.
To interpret the Visceral Fat Index result from the Fat Analyzer Scale:
| Normal | 1 - 9 |
| High | 10 - 30 |
The Target Stats are determined based on getting the Target Weight using the following equations:
| Female | (Height - 70) * 0.6 |
| Male | (Height - 80) * 0.7 |
In order to determine the Time to Target Weight, target to maintain a diet at a minimum of 1500 kcal. This should be enough energy for basic metabolism plus minimum physical activities.
Based on your Current Daily Requirements while maintaining a diet around the minimum daily requirement for 1 month (30 days), you will have a Calorie Deficit as follows:
| Calorie Deficit for one month = | Current Daily Requirements - Minimum Daily Requirement * 30 days |
As it takes around 7700 kcal to burn 1 kg of fat, using your calorie deficit:
| Fat burned (kg) per month | Calorie Deficit / 7700 |
From your fat burned per month, you can now determine how many months it will take to reach your Target Weight.
For the example above, the Time to Target Weight from 67.9 kg to 61.6 kg (to lose 6.3 kg of fat), with Current Daily Requirements of 1885 kcal and using a diet with the Minimum Daily Requirement of 1500 kcal:
Calorie Deficit for one month = 1885 - 1500 * 30 days = 11550 kcal for one month
Fat burned (kg) per month = 11550 / 7700 = 1.5 kg per month
Time to Target Weight = 6.3 kg / 1.5 = 4.2 months
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