Keep an eye on progress !!!

[JaneDoe]

The Metabolic Index (MDIx)

It is the best way to measure your progress on a cutting diet, that is to say, weight loss. The Metabolic Index takes into account all the variables that other methods can not. It not only addresses the issue of height / weight but also the degree of body fat . With the Metabolic index you can know how your body composition and progress.

What is Metabolic Index and what does it measure?
Metabolic index is a derived ratio, considered not only the weight and height, but also its percentage of body fat. It uses a very easy formula to calculate. In fact, simply fill your weight in pounds, your height in inches and your body fat level as a percentage in the formula and do the calculations.


Body weight in pounds, divided by the height of inches in squares and multiply by 7, 250; and the results divided by the percentage of fat body

(body weight in pounds / height in inches squared) x (7.250% body fat)

Or if you are using the metric system:

(Body weight in kilograms / height in square meters) x (10.3% body fat)




In my case, using pounds and inches, my MIDx is 185 / (66) 2 * 7,250
divided by 10%
(185/4356) * 7,250 / 10
MIDx = 30.8




The MIDx is much more advanced than the commonly used body mass and accepts index (BMI). The problem with BMI is that it can not tell if you are overweight because you are overweight or if you are heavier by having more muscle mass, than most people just stand with butt on the couch.


If I use MIDx, not only do I have a more realistic view of my body composition, but I can also track my progress to further improve. Let's say I go for a cutting diet weighing 180 pounds, lower a minimum of 175 pounds and 8% body fat. My MIDx would be 36. The increase in MIDx shows that 175 pounds and 8% body fat, which I am with less fat in proportion to my muscle mass than the 185 pounds, is 10% body fat.I increased lean mass while I lose body fat to the point of keeping my hair, then the MIDx would increase even more. At 185 pounds and 8% body, my MIDx would be 38.5.
When the MIDx increases regardless of starting point, it shows that you are making progress because you are increasing the ratio of muscle mass to body fat by decreasing body fat and / or increasing muscle mass.

The important thing about MIDx is that it will give you a starting point and from there an indication of how you are progressing. After establishing your MIDx baseline, it is easy to see objectively whether you are progressing, or if you are losing body fat , not the expense of muscle mass. If the MIDx is rising, even minimally, you are making progress.
The higher the metabolic rate to some extent, the better your improvement will be to reach your goals. The lower the metabolic rate, the more room for improvement there is.

[Windex]

I just take pictures, take body measurements and go on the scale.

Takes a total of maybe 19 minutes for everything, done once a week. 3 different pathways to track my progress.

Easy to go back in my journal and see everything progress.

[JaneDoe]

It's quite easy in your own way, but I use the above calculation. The higher my Metabolic index, I know I'm progressing .... It's not a holy gospel to live by formulas, when you have your own mirror ... There are several ways to track progress

[JaneDoe]

In reality, the MIDx is an indicator that when you're losing weight you're close to
maintaining or even increasing lean body mass as you lose bodyfat. In fact, the more lean
body mass you have and the less fat the better the index. If someone loses even a lot of
weight but loses too much lean body mass the index won't improve all that much. What
that means is that even though the person has lost weight they look very flabby and
therefore lost the weight by sacrificing muscle mass. This is exactly the opposite of what
most people want.

[JaneDoe]

In reality, the MIDx is an indicator that when you're losing weight you're close to
maintaining or even increasing lean body mass as you lose bodyfat. In fact, the more lean
body mass you have and the less fat the better the index. If someone loses even a lot of
weight but loses too much lean body mass the index won't improve all that much. What
that means is that even though the person has lost weight they look very flabby and
therefore lost the weight by sacrificing muscle mass. This is exactly the opposite of what
most people want.