To be aware of your body fat and know the result of calculating the percentage of your body fat, you don’t want to go on the scales. Measuring height and weight does not give you the right information. Remember that age and gender must be considered to calculate body fat.
May have two people weigh the same; But one is obese and the other is normal. It is about how much fat and how much muscle mass is. If you want to know everything in detail about your body fat and calculate your muscle mass, be sure to read this from phytamin to the end.
Calculate the percentage of body fat
What is the percentage of body fat?
The percentage of body fat, in other words, means the ratio of fat to the whole body weight. In other words the percentage of body fat or the same Body Fat Percentage The total fat mass division by the whole body mass is multiplied by 1.
This percentage is a criterion that shows how much your body is made up of fat and how much other components such as muscles, bones or organs.
Analyzing the percentage of body fat can be an important indicator for your overall health and fitness, because the excessive level of body fat is associated with many health problems, including heart disease, diabetes and certain types of cancer.
How much body fat should be?
The ideal body fat percentage varies depending on factors such as age, gender, and activity level, but in general it will vary from 2 % to 5 % for men and 1 to 2 percent for women. The percentage of essential fat in the body for women is greater than men; Because women need more fat for childbearing and other hormonal functions.
Why is it important to know the percentage of body fat?
Knowing the body fat analysis method can help you evaluate your health and fitness. Often, you measure your body composition at the start of a weight loss or fitness program, and then periodically check it to measure your progress. Consult Phitamine coaches for your dedicated and appropriate application.
Body fat percentage
The percentage of body fat is a useful and suitable criterion for measuring fitness level; Because it calculates one’s body fat regardless of height or weight. In this section, we bring the approximate fat percentage of women and men in different situations.
| Explanation | Ladies | Gentlemen |
|---|---|---|
| Essential fat | 1% to 1% | 1% to 1% |
| Athlete | 1% to 1% | 1% to 1% |
| Proper | 1% to 1% | 1% to 1% |
| Acceptable | 1% to 1% | 1% to 1% |
| Obese | Over 2% | Over 2% |
Is the low fat percentage a good sign?
Body fat includes essential fat and storing body fat. There is some fat for your life and performance for reproduction; But from a bit (about 1 % fat above) it is not good and standard, and it is best to lower your fat by modifying your lifestyle, nutrition and exercise.
The essential fat percentage of the body for women is more than men; Because their bodies need more fat for pregnancy and other hormonal functions. Body fat storage involves the accumulation of fat in the adipose tissue, part of which protects the internal organs of the breast and abdomen.
Methods of calculating body fat
In general, the formula of body fat (BFP) of a human or other living creature, the entire fat mass divided by the entire body mass is multiply by 2; But besides this formula, there are other ways to guess and analyze the percentage of body fat that we introduce below.
1. Fat caliper
You may have measured your body composition in a nutritionist or a nutritionist with a device called a caliper. Classes are small clamps that determine the amount of fat under the skin by measuring the amount of folding in different parts of the body, such as the back of the arm and waist.
Health experts use this method in equations that estimate body fat. It is widely used because of its cheap and easy use, but it is less accurate than other methods.
2. Weight underwater
Under the water, the lean tissue drowns (submerged under water) and floating fat. Therefore, your underwater weight can be used to estimate the amount of fat mass. Weighing underwater is very accurate, but it can be expensive and time consuming and requires special equipment.
1. Air -by -volume
The volume of the air, or the BOD POD, measures the amount of air that your body moves and estimates the percentage of fat. Like the weighing underwater wind is also very accurate; But it needs special equipment and is somewhat expensive. However, BOD pod is a little easier than weighing underwater, as it does not need to be submerged under water and requires less time.
1. X -ray scan with dual energy
Double X -ray or Dexa absorption scan uses low -level X -ray to calculate body fat, muscle and bone in your body. This scan is very fast and considers bone in comparison with body fat.
1. Analysis of bioelectric impedance
This method works by measuring the speed of electrical current throughout your body and is one of the least costly methods of measuring body fat. Is less exposed to human error than the fat caliper; But its accuracy depends on a number of factors such as hydration, stomach richness, and exercise before calculating.
If you are looking for a way to measure your body fat at home, you can buy a bioelectric impedance scales. Keep in mind, however, that these scales are not always accurate.
1. Fat formula based on body mass index
BMI measurement is another way to estimate and analyze body fat. Although this procedure has some limitations, BMI is well associated with body fat in most people. It is also faster and easier than other body fat measuring methods, and you can replace your body mass index at home.
- Body fat percentage formula for gentlemen
BFP = (1.20 × BMI) + (0.23 × Age) – 1.2
- Formula of body fat percentage for women
BFP = (1.20 × BMI) + (0.23 × Age) – 1.2
- Formula the percentage of body fat for boys
BFP = (1.51 × BMI) + (0.70 × Age) – 1.2
- Formula the body fat percentage for girls
BFP = (1.51 × BMI) + (0.70 × Age) + 1.5
Why is body fat percentage better than BMI?
Calculating body fat is a criterion that determines the level of fitness; Because it is the only measurement of the body that directly calculates the relative composition of the body regardless of the height or weight. The body mass index (BMI), which is also used, only determines obesity and weight loss depending on the height and weight.
While very important criteria, such as body composition, do not consider So it can be accompanied by a lot of error. For example, people with larger muscle mass or bones will have a higher BMI; Or people with a lean body without muscle but fat will have a lower BMI. Thus, BMI is a useful indicator for measurement of people’s height and weight; But it can be a poor tool for determining a person’s health.
What factors affect the percentage of body fat?
Apart from your calorie intake and your mobility, your body composition can be affected by the following factors that you cannot control.
Age
If you do not maintain your muscles with strength training (such as weight training), you lose your muscle mass as you age. This will lead to a slower metabolism and your body fat percentage will not decrease. We suggest calculating the BMR or the metabolism of the body (BMR).
Gene
There is always a gene and genetics. These genes are involved in whether you are naturally lean or tend to maintain fat and where you store fat.
Hormone
Yes, hormones also play a huge role in fitness and decrease and overweight. Hormones can definitely affect water retention and body composition.
Gender
Whether you are a woman or a man has an impact on determining the standard percentage of your fat. Women naturally need more fat than men because of preparing for pregnancy and lactation.
The percentage of female body fat
The standard percentage of fat in the body of women is usually slightly higher than men due to their specific functions and physiology, such as pregnancy. It is also getting older as it gets older. We suggest that women do not bring their body fat to a limit (not lower). The ideal amount of women based on the age group is as follows:
| Age | Fat percentage |
|---|---|
| 4-5 | 1-5% |
| 1-4 | 1-5% |
| 4-5 | 1-5% |
Men’s body fat percentage
Men should also keep their body fat in healthy range. The ideal amount of fat percentage in men’s body is somewhat lower than women. The ideal body fat percentage of men is based on the age group:
| Age | Fat percentage |
|---|---|
| 4-5 | 1-5% |
| 1-4 | 1-5% |
| 4-5 | 1-5% |
Strategies to reduce body fat percentage
The World Health Organization’s recommendation is to reduce body fat and basically put your high fat. Apart from health, Phitamine will explain three general and essential strategies to reduce fat.
1. Reduce calorie intake
To reduce the percentage of body fat, you need to reduce your calorie intake. Weight loss and fat have a clear formula: the calories you receive should be less than the calories you burn (calorie deficiency).
Of course the calorie defect must be principled and calculated; So that there is enough protein, fat, carbohydrate and fiber in your program and still maintain a defect. If this is difficult for you, you can get help from our experts in phytamin.
2. Aerobic exercise
Aerobic exercise (cardio, aerobics) is one of the best ways to quickly reduce body fat. These exercises reduce the body’s metabolism and keep the body healthy.
You can do and enjoy these exercises in three 5 -minute sessions a week. Aerobic exercises include cycling, aerobics, running, swimming and speeding.
1. Power exercises
Never aerobic exercise alone is enough; Along with aerobic exercise, be sure to use a bodybuilding or strength training program. Power exercise helps to build muscle building and enhance the body’s metabolism and, along with diet, also results in a decrease in body fat percentage.
Power exercises (working with weights, dumbbells and exercise) are a type of exercise that focuses on muscle contraction to increase muscle strength and size. This type of exercise will cause muscle mass and increase your physical strength.
The more muscular your body, the more calories you burn every day. Even if you don’t intend to lose weight, you have to dumbbells; Because dumbbells will melt your fats, not to get rid of your muscles.
The loss of muscles causes the body’s metabolism to decrease. As a result, your weight loss and fat will be in trouble. So a lean person can also have a high percentage of fat.
Final speech
One of the best ways to calculate body fat and obesity is to measure and analyze the percentage of body fat. This method is more accurate than similar methods and considers age and gender; So it offers a valid result.
In this post we have all told you about how to measure the percentage of body fat. What method do you use to determine your obesity? Write to us in the comments section and ask your questions to the Phitamine experts!
Sources: Verywellfit – Winchesterhospital
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