What’s a Healthy Body Fat Percentage?
To have a beautiful body and stay healthy, it is necessary to have an ideal fat mass. You should know that an excess of fat mass represents a risk for your health. That is why you should use body fat calculator. I will describe how to determine it in this article.
Ideal Fat Percentage
Your body fat percentage is your fat percentage in connection to your bodyweight that is calculated by Body Fat Calculator. For example, a 70 kg person who has a 20% fat percentage has 14 kg of fat. The ideal body fat varies by gender and also depends on age. The ideal fat mass of an adult woman is between 20 and 32%. For an adult man, the ideal fat mass is between 8 and 18%.
Your body fat percentage can change if your body composition changes. This means that it will be varied if you gain fat but also if you gain muscle mass. That is why you should use Body Fat Calculator consistently.
An assured amount of fat is essential for body functions. Fat balance your body temperature, supports and protects organs and tissues, and is your main store of energy.
The Fat Calculation for Men and Women:Body Fat Calculator
How you determine if you have the ideal body fat depends on a number of important factors. The ideal fat range is difficult to define with a simple percentage. The ideal body fat depends on gender and age.
There are significant differences in terms of the percentage of body fat between men and women. Women are genetically willing to have more fat than men.
The fact that adult women store more fat than adult men is essentially a biological issue.
The following values correspond to ideal body fat for men and women:
|Table – Body Fat Calculator|
|Age WoMen(in%) Men(in%)|
|20-24 8-17 22-29|
|25-29 11-18 23-30|
|30-34 12-19 24-31|
|35-39 13-20 25-32|
|40-44 14-21 26-33|
|45-49 15-22 27-34|
|50-59 17-24 29-36|
|> 60 19-26 31-38|
The above percentages are just an indication: various factors come into play and can differ the ideal percentage. You will also find that the percentage of satisfactory body fat increases with age. This is because in normal, older people have a lower body density: more fat mass and less lean mass.
3 Ways to Measure your Body Fat Percentage
There are lots of ways to calculate your body fat percentage, which may actually give you slightly different results. I’ll give you 3 ways to measure your body fat percentage.
Measurement Method # 1: Skinfold Test:Body Fat Calculator
You can measure its fat percentage using skin pliers. This device measures the thickness of the skin folds. The higher your fat percentage, the thicker your skins fold.
To know the percentage of body fat using skin pliers, it is important to carry out the measurement over several days under the same conditions. It is best to do this in the morning after going to the toilet and drinking a glass of water.
In this way, you will get an average fat percentage, which allows for fairly good precision. To precisely measure your fat percentage using the skin pliers, you will require some practice. Don’t concentrate too much on the percentage you see: focus on changing your body fat percentage instead.
Some additional tips for measuring skinfold:
- Take all measurements on the right side of your body.
- To facilitate the skin fold test, it is important to perform it on dry skin and without lotion.
- Do not measure your skin fold after physical activity: perspiration and humidity can affect the thickness of the skin.
Measurement Method # 2: Hydrostatic Weighing:Body Fat Calculator
This method is often used to measure the percentage of body fat in athletes.
It requires immersion in a water tank. Because bones and muscles are heavier than water, a person who has more lean body mass will be heavier in water and will have a lower fat percentage. This method allows for a precise calculation of the percentage of fat mass.
Measurement Method # 3: DEXA Scan (bi-photon x-ray absorption):Body Fat Calculator
The DEXA scan is considered to be one of the most precise methods for measuring body composition. This device is capable of computing fat mass, bone mass, and lean mass. The disadvantage of this method is that it is quite costly.
Fat Percentage, a Better Health Indicator than BMI
Measuring your body fat is the best way to assess your current health. Many people confuse the percentage of body fat with BMI. However, these are two completely different things. The percentage of body fat is an indication of the amount of body fat in relation to weight.
BMI represents the Body Mass Index. It is the numerical expression of the ratio between weight and height.
BMI may be very useful for analyzing large populations, but it is less suitable for assessing excess weight in an individual. For example, a very muscular person can have a high BMI even if they have ideal body fat. Measuring body fat is therefore much better for assessing your health.
Why Having Ideal Body Fat is Important
Having an ideal body fat is not only aesthetic: it can also decrease the risk of many diseases. A high percentage of fat mass can cause hypercholesterolemia and increased blood pressure. In the long run, this increases the risk of stroke or heart disease. Also, in men, a high percentage of fat can cause erectile dysfunction.
The Danger of too Low a Fat Percentage
At the other extreme, too low a fat percentage can cause a health risk. The human body requires a minimum amount of fat: it keeps us alive and protects our internal organs. The necessary fat mass, i.e. the percentage of fat that is needed, is around 13% for women and 3% for men.
Insufficient body fat can lead to underweight and is linked to a number of health conditions.
Effective Tips to Reduce Your Body Fat
Do you have an ideal body fat? Great, keep it up! Do you want to achieve normal body fat and lose excess fat? In this case, I have tips to help you lose fat and achieve ideal body fat, supported by scientific studies.
Tip # 1: Track What you Eat and Drink
If you want to achieve normal fat mass quickly, it may be helpful to monitor what you eat and how much.
Sure, you can do it by feeling, but the good thing is to utilize a full diet menu, keep a food journal or take pictures of your food.
You do not require to do this every day, but it is a good idea to keep a diary of your food consumption over a few consecutive days from time to time. You will have more knowledge of your daily calorie intake and can intervene in time if you notice that you are consuming too many calories.
Scientists agree that people who track what they eat and drink weekly are much more likely to achieve their weight loss goals.
You can do this in a simple way by installing a free food journal app on your smartphone that will count calories for you.
Tip # 2: Drink Enough Water
Drinking water can help you achieve a healthy weight in at least three ways.
First, cold water can help you lose weight by temporarily increasing your metabolism. Indeed, drinking cold water can increase your energy expenditure by up to one hundred calories per day.
Second, drinking enough water one hour before meals (preferably drinking two glasses of water) leads to faster satiety and therefore leads you to consume fewer calories.
Finally, good hydration can reduce constipation (intestinal obstruction) and help relieve bloating.
Tip 3: Achieve Your Healthy Weight with Intermittent Fasting
In recent years, intermittent fasting has become a very popular way to decrease your body fat percentage.
It is a diet plan made up of alternating between periods of youth and periods of food consumption.
A popular method is to fast for 24 hours twice a week.
The main reason for the effectiveness of periodic fasting for weight loss is that it helps to decrease caloric intake. In addition, it has a beneficial effect on certain hormones that play an important role in body weight.
According to a recent summary study from 2014, intermittent fasting can lead to significant weight loss. In this study, periodic fasting led to a weight loss of 3 to 8% over a period of 3 to 24 weeks.
Two other studies have found that intermittent fasting increases metabolism by 3.6-14% for about 48 hours. However, longer fasting periods can on the contrary slow down metabolism.
In any case, it cannot be denied that the advantages of periodic fasting go far beyond a healthy weight and a lower body fat percentage. Fasting can decrease the risk of various chronic diseases and extend lifespan.