how to find fat percentage in your body Easily
If you want to remain healthy, you need to have a clear overall understanding of the body. This is where you should be mindful of the fat percentage in your body as well. Then you will be able to make sure whether the fat percentage that you have in your body is remaining at a healthy level or not. Along with that, you will be able to make appropriate changes to the diet and lifestyle to get back the fat percentage into a healthy level. That’s why how to find fat percentage in your body is important.
Your body fat percentage is made out of two different elements. They include the essential body fat and body fat. Multiple methods are available for a person to go ahead and calculate the fat percentage. They include skinfold methods, bioelectrical impedance analysis, and other anthropometric methods. Methods involving the calculation of the circumference of the different parts of your body will also be able to deliver positive results to you with calculating the body fat percentage.
No matter what you do, you need to understand how to find fat percentage in your body is there. To help you with that, we thought of sharing an effective method that you can follow on your own to get to know about the fat percentage in your body. Any person will be able to follow this method and end up with securing accurate results at the end of the day.
STEP 1: Know the Recommended Body Fat Percentage Ranges
As the very first step of how to find fat percentage in your body, you need to understand the different variables in your body. These variables include age, heredity, body type, activity levels, and gender. That’s because these variables are in a position to create a significant impact on the overall fat percentage in your body. For example, a healthy fat percentage in women is high when compared to that of men. That’s because women require to have more body fat in the body.
Body fat is responsible for contributing to many different functionalities that you have within the body as well. For example, they are responsible for controlling your body temperature. On the other hand, they will be able to cushion the different tissues and organs that you have in the body as well. On top of everything, they can contribute to one of the primary functionalities of the body, which is to store energy.
Due to all these reasons, you must make sure that you are maintaining the body fat percentages at a healthy level at all times. If you have a high body fat percentage, you can think about engaging with Pilates and Yoga to reduce them. On the other hand, people who have a low body fat percentage than the healthy levels will be able to think about consuming more fatty foods to increase the overall body fat percentage effectively.
When you take a look at women who are aged between 20 years and 40 years, the healthy body fat percentage should be in between 21 percent and 33 percent. Likewise, women who are aged between 41 years and 60 years should maintain a healthy fat percentage of between 23 percent and 35 percent. Likewise, senior women who are aged over 60 years should maintain a healthy body fat percentage of between 24 percent and 36 percent. If you are below this range you need to get fat and fast.
While keeping those figures in mind, let’s take a look at the calculation of a healthy body fat percentage of men. If you are a man who is aged between 20 years and 40 years, you need to make sure that a healthy body fat percentage should be between 8 percent and 19 percent. Likewise, people who are aged between 41 and 60 years should maintain the body fat percentage between 11 percent and 22 percent. Senior men who are aged over 61 years should make sure that they are keeping a healthy body fat percentage between 13 percent and 25 percent at all times.
You need to keep these values in the back of your mind, especially the one that is related to your age and gender when proceeding through the next steps. Then you will be able to determine whether your body has got a healthy fat percentage or not.
Step 2: Weigh Yourself
As the second step, you should calculate your body weight. You need to make sure that you are getting an accurate understanding of the importance of your body as much as possible. That’s because different scales will provide you with different values. On the other hand, the bodyweight of you will vary throughout the day as well. Knowing how to find fat percentage in your body perfectly is important.
You can use the same scale at different periods of the day and get an accurate understanding of body weight. Then you will be able to receive effective results at the end of the day. You need to be extra careful about this tip because the bodyweight calculation that you take will create a significant impact on the fat percentage calculation results that you will end up with at the end of the day.
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Step 3: Calculate Your Body Mass Index (BMI)
As the third step, you should go ahead and calculate the body mass index. You will be able to calculate the body mass index easily. That’s because there is an accurate and straightforward formula available for you to do it.
You need to get to know about your height and weight to understand your BMI. Instead of dealing with math work on your own, you can refer to an online body mass index formula. Then you can enter your height and weight. This will make you end up with an accurate indication of the body mass index.
Step 4: Calculate Your Body Fat Percentage
Now you are aware of your body mass index. While keeping that in mind, you can proceed to the next step, where you can calculate the overall body fat percentage. You can also find your face fat amount.
Based on research that was published by the British Journal of Nutrition back in the year 1991, it has been identified that the adults who have a body fat percentage can be accurately estimated with the skin fold measurements. However, you need to make sure that you are using a gender-based formula. That’s because the body fat percentage will vary based on gender. You will also need to be aware of your BMI rating, which you calculated by following the steps mentioned above.
Here is the formula that you should be following to calculate the body fat percentage. We thought of sharing two different formulas based on gender, due to accuracy issues. It is up to you to pick the correct formula and calculate your body fat percentage.
Here is how to find fat percentage in your body for men:
Body fat percentage = (1.20 x BMI) + (0.23 x Age) – 5.4
Here is the body fat percentage calculation formula for women:
Body fat percentage = (1.20 x BMI) + (0.23 x Age) – 16.2
This is one of the most effective body fat percentage calculation formulas available out there for you to use. Therefore, you can use this formula to calculate your body fat percentage without keeping any doubts in mind.
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Step 5: Compare Your Body Fat Percentage to the Percentiles Listed In Step 1
Now you know how to find fat percentage in your body, and also calculated your exact body fat percentage. Along with that, you will be able to compare the body fat percentage to all the percentiles that are listening in step 1. In here, you need to understand that you are getting the exact body fat percentage value in the form of a percentage. That’s because the BMI value is directly being used as a parameter in the body fat percentage calculation formula.
Along with the body fat percentage value that you have, you need to take a moment to compare it with the percentiles that you can see in the first step. Then you will be able to understand whether you have a healthy body fat percentage or not. Based on that, you will also be able to take appropriate measures to increase the overall body fat percentage effectively.
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Frequently Asked Questions
How much body fat is dangerous?
For men, a fat percentage of about 25% or more and for women a fat percentage of 32% or above in the body is above the normal body fat range. It can prove to be quite dangerous and it can cause serious health problems.
How can I increase safely and naturally?
Follow the very basic formula of consuming more calories than you burn. Eat many meals a day and include large quantities of high- crab, high-protein, and high-fat foods to gain healthy fat instead of just gaining weight.
What if I want to gain more than the recommended level? Is it harmful?
Gaining more fat percentage than the recommended level can put stress on your organs. It can lead to many harmful effects including blood pressure, diabetes, heart issues and even pregnancy complications etc.
As a person who is concerned about the overall health and wellbeing, you should have a clear understanding of how to find fat percentage in your body. Then you will be able to make sure that you are getting the most out of your body fat percentage. This will provide you with the opportunity to increase or decrease the body fat percentage and make it come to a healthy range. Along with that, you will be able to experience the benefits that will come along with a healthy lifestyle as well as from gaining weight.