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Calculating body fat percentage is a valuable indicator of overall health and fitness. It provides insight into the composition of your body by determining the proportion of fat to lean tissue. Not only does this measurement help in assessing weight loss progress, but it also aids in setting realistic goals and maintaining a healthy lifestyle. In this guide, we will delve into various methods used to calculate body fat percentage, from basic formulas to more advanced techniques. Whether you are an athlete, fitness enthusiast, or simply someone curious about their health, understanding how to accurately measure your body fat percentage is crucial for achieving optimal well-being.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 80,984 times.
Body fat percentage is your body fat mass divided by your total body weight (muscle, bone, water, etc.). Body fat percentage can be a pretty good indicator of some disease risk. For example, the higher the ratio (especially the fat around the abdomen), the greater the risk of cardiovascular disease, diabetes, osteoarthritis, and certain types of cancer. [1] X Trusted Source National Heart, Lung, and Blood Institute Go to source There are now many different ways to calculate body fat percentage, ranging from the rather old traditional method (such as using a caliper) to the traditional method (such as using a caliper). High-tech body scanning method. You can calculate this rate yourself at home although the results may not be perfect but are quite accurate, but if you want the most accurate results, you must have it checked with expensive equipment and cared for by a professional. health performance.
Steps
Calculate body fat percentage at home
- When measuring your waist, you should use a tape measure so that it can be easily wrapped around your waist, but avoid squeezing too tightly into the soft tissue underneath.
- If the waist size is greater than 90 cm for women and 102 cm for men, there is a high risk of the disease.
- You can use the US Navy’s calculation method, i.e., based on waist, hip, and neck measurements with height and weight to determine an estimate of body density and fat percentage. [3] XResearch Sources
- Note, when using a caliper to measure you should use the same fixed force at all measuring points.
- It is better to have a professional use a caliper to measure for accurate results.
- Estimation of body fat in skin folds depends in part on the type of caliper and how it is measured. However, the caliper method can only measure one type of fat: subcutaneous adipose tissue. [4] XResearch Sources
- You can stand barefoot on a metal plate to pass electricity through your body (looks like a normal scale), or hold a hand-held device (with both hands) to pass electricity through your body Friend.
- For the most accurate results, you must not eat or drink for 4 hours before the test; no vigorous activity within 12 hours; and do not drink alcohol or diuretics (containing caffeine) within 48 hours.
- This same BMI measurement applies to most men and women, but there are some limitations, for example the BMI of athletes and people with a lot of muscle is often too high; while in the elderly and those who lose muscle it is often too short. [7] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- You can get a more specific estimate of body fat percentage by applying BMI to the following equation: (1.20 x BMI) + (0.23 x Age) – (10.8 x gender) – 5.4 . Gender for men is 1 and for women it is 0.
Calculate fat percentage more accurately
- Unlike an MRI or CT scanner, a DEXA scan doesn’t require you to lie inside a stuffy or covered tunnel. Instead, you lie on your back on an open table and the X-ray scanner slowly scans your body – this usually takes no more than five minutes, although it depends on the part of the body you want to examine. .
- Most major universities (in physiology labs) and many medical facilities have DEXA scanners. You can ask your doctor to recommend a facility with a DEXA scanner in your area. The primary purpose of this type of scanner is to measure bone mineral density. The cost per checkup is anywhere from $100-200 if your health insurance plan doesn’t cover it.
- The main downside of this method is that you get wet and you have to completely exhale while diving underwater for a few seconds.
- Athletes often have denser bone and muscle tissue than non-athletes, so this method may underestimate their body fat percentage.
- Consult your doctor or search online for your local medical or research facility that performs underwater gravimetry, but there may not be many that do. In addition, you should compare the price of this method with the price of a DEXA scan before doing so.
- NRI-based methods tend to be less accurate for people with extremely lean muscle (body fat percentage <8%) or obese people (body fat percentage > 30%).
- Depending on the level of force applied to the optical transducer, skin color and body moisture, results may vary and may not be accurate.
- NRI equipment is currently quite common in many gyms, health clubs, and weight loss centers and is relatively inexpensive to use, or sometimes free. Or at the physical therapy room that can be equipped with NRI equipment.
Advice
- Some research labs and professional gyms all use the Bod Pod to assess body composition by measuring the volume of inhaled air. Similar to underwater (but without water) weighing, this method is quite accurate and may be the best method for measuring body fat in the elderly and obese and disabled people. , but very few facilities equipped with Bod Pod.
- If your BMI is above 25, you should consult with your doctor about a safe weight loss plan and strategy to minimize your risk of cardiovascular disease.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 80,984 times.
Body fat percentage is your body fat mass divided by your total body weight (muscle, bone, water, etc.). Body fat percentage can be a pretty good indicator of some disease risk. For example, the higher the ratio (especially the fat around the abdomen), the greater the risk of cardiovascular disease, diabetes, osteoarthritis, and certain types of cancer. [1] X Trusted Source National Heart, Lung, and Blood Institute Go to source There are now many different ways to calculate body fat percentage, ranging from the rather old traditional method (such as using a caliper) to the traditional method (such as using a caliper). High-tech body scanning method. You can calculate this rate yourself at home although the results may not be perfect but are quite accurate, but if you want the most accurate results, you must have it checked with expensive equipment and cared for by a professional. health performance.
In conclusion, calculating body fat percentage is an important measure to assess overall health and fitness. By knowing your body fat percentage, you can better understand your body composition and set realistic goals for improving your weight, fitness level, and overall well-being. There are several methods available to calculate body fat percentage, each with its own advantages and limitations. It is important to select a method that best suits your needs and consistently track your progress to ensure accuracy. Remember that body fat percentage is just one aspect of overall health, and it should be considered alongside other metrics such as muscle mass, cardiovascular endurance, and dietary habits. Therefore, it is essential to consult with a healthcare professional or a qualified fitness expert to interpret the results and develop a personalized plan to achieve your fitness goals. By taking a holistic approach to health and fitness, you can optimize your body composition and enhance your overall quality of life.
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