How to determine body fat
Do you know how to determine body fat yourself without a physician?
What is the healthy body fat range for women? Is the healthy percentage of body fat for men different than that for women? In general women are healthier maintaining a higher body fat percentage than men. There are a variety of methods that can help determine an individuals body fat. This biometric data is an even better indicator of health and fitness than weight alone?
Tracking the change in my body fat was a priceless piece of the plan that kept me going with a fit lifestyle after having children. I gained lean muscle at the same time that I was losing body fat, so my weight stayed the same for two months even though I was working out hard 4 time per week and eating right. However I DID go down 2 sizes in jeans during the two months. Had I been measuring my success by the scale alone, I would have been disheartened and given up.
I want to provide you with the best information and tools I can to help you determine your body fat.
Men and women have different ideal fat percentage levels.
For women between the ages of 20 and 40, 19% to 26% body fat is generally considered good to excellent. For women ages 40+ to 60+, 23% to 30% is generally considered good to excellent. For men between the ages of 20 and 40, 10% to 20% body fat is generally considered good to excellent. For men ages 40+ to 60+, 19% to 23% is generally considered good to excellent.
I have always said that weight alone is not the best indicator of health and fitness. Women who learn how to determine body fat and then regularly track it have the highest success rates with health fitness goals.
How to determine Body Fat using BMI (Body Mass Index) – Waist-to-Height ratio, percent body fat, and lean body mass.
The BMI formula in the metric system is:
Weight in kilograms divided by height in meters squared (weight (kg) / [height (m)2]).
Since height is measured in centimeters, divide height in centimeters by 100 to obtain height in meters before you use the formula.
Then, take the weight (kg) and divide it by height (m). Divide that number once again by height (m). Round to the 2nd decimal place.
Example: Height = 165 cm (1.65 m), Weight = 68 kg
BMI calculation: 68 ÷ (1.65)2 = 24.98
BMI total number are generally thought to be in these categories:
|BMI less than 18.5||BMI 18.5 to 24.9||BMI 25 to 29.9|
*Obese BMI 30 or greater
Having average weight does not necessarily mean you are healthy. It is very important to know what the ideal body fat levels are and how to determine body fat.
Our body needs certain levels of fats for organs to perform well. Excess fats are bad for the body, as well as a fat deficiency.