• Body Fat % is the ratio of the amount of fat (in pounds) compared to your total body mass

  • Fat Mass (lbs) just what it sounds like...how much of your weight on the scale is fat

  • Lean Mass % is the ratio of all your other bodily mass (muscle, bones, organs & blood) compared to your total body weight

  • Lean Mass (lbs) the flip-side of fat is lean; how many pounds of you is NOT fat

  • Goal Body Fat % this is the ratio (of fat to total mass) that you wish to achieve
  • Weight at Goal BF % this is if you lost FAT ONLY (didn't gain or lose any lean mass); typically a number we don't want you to go below. This is one of the rare situations we care about your weight on that pesky scale!


  • Activity Level generally speaking, most of us are "moderately active." This variable is used in a fancy-schmancy equation with your lean mass to determine your metabolism
  • Basal Metabolic Rate is the amount of energy your body requires to exist...if you laid in bed all day, you will "burn" 1654 calories (this number is an example) doing absolutely nothing
  • Light Activity / Heavy Activity Day here you will find the recommended caloric intake levels based on how active you are that day. For example, a "Light Activity" day would consist of a low intensity workout, running errands, housework in addition to your daily routine (work, chasing kids, etc.). Again, these are loose recommendations and the TYPE of calories MATTER! You want nutrient dense (ie. naturally lower in calories) foods. FUEL YOUR BODY, don't just FILL IT.
  • Age Predicted Heart Rates according to the National Academy of Sports Medicine, a client's estimated maximal heart rate is found by subtracting their age from the number 220. Once this is determined, multiply the estimated HR by the appropriate intensity (65-95%) at which the client should work while performing cardiorespiratory exercise to calculate Target Heart Rate training zones
  • Max HR do not exceed this number or you will die. Okay, not really, but it will hurt. And it's not realistically sustainable for a prolonged period of time
  • Anaerobic HR on this report this is 80-95% of your Max HR
  • Aerobic HR on this report this is 55-70% of your Max HR

Generally speaking, because this isn't an exact science, you only want to stay in anaerobic HR zone for up to two minutes. You can rest, recover then go back to training in the anaerobic zone. The aerobic HR zone is a place you can hang out until you can't go any more. You WILL BURN FAT in both zones. It's how you burn fat, from which metabolic pathways, you derive your energy that makes the difference. There are many schools of thought about maximizing results, the afterburn effect, and how and when to train in these zones. That's the simple way to look at HR training; we say, JUST KEEP MOVING!

Read more: http://livehealthy.chron.com/lose-weight-faster-aerobic-anaerobic-zone-5796.html


  • Current Body Fat % your current ratio of fat mass to overall mass
  • Change in Body Fat from Current you want this column to decrease over time
  • Change in Lean Mass from Current you want this column to hold steady or increase
  • Current Total Body Weight your weight on the "land" scale today
  • Weight at Body Fat % the goal is for you NOT to care about the number on the scale; this is only a guideline to not go below when you reach the corresponding Body Fat % on the left side
  • Goal Body Fat % whether you want  to lose a few percentage points or if you're striving for EXCELLENT, this is YOUR GOAL
  • Goal Total Body Weight  again, this is just a number that we don't put a lot of emphasis on...it's a guideline to not fall below when reaching your Goal Body Fat %


  • Activity Name hopefully, this is self-explanatory
  • METs stands for "metabolic equivalent," the intensity level of said activity
  • Kcal/min the amount of energy your body needs to perform activity for 1 minute