How to calculate body fat percentage?
Its small portion controlled meals are slowly and smoothly become a part of your daily routine and your training regimen began to show results – you drop pounds, lose inches and your BMI is back to the green zone. There’s nothing like meeting your fitness goals – when all these efforts finally prove fruitful. As to the extent of our physical condition, one of the most common methods is to calculate your body mass index (BMI). It has always served as a preliminary guide, almost like your weight loss goal to fit into that perfect range of 18.5 -24.9. But as much as IMC helps us set a goal, is not it also learn more about the fat content in your body? Presentation of body fat percentage.
Before you go ahead and talk about percentage of body fat and how you can calculate it is important to understand the difference between body mass index and body fat percentage, and how they contribute to weight loss and weight control.
BMI is simply the ratio of your weight to your height. It indicates whether or not depend on your age and height, your weight is normal or not. There is a standard formula to calculate your body mass index is as follows –
BMI = weight in kilograms divided by height (in meters) x height (in meters)
Once you put all the numbers in the formula, you get a two-digit number. If your BMI is between 18.5 and 24.9, it falls below the normal weight. All right under 18.5 underweight, while more than 24.9 will make overweight. If you have a BMI greater than 29.9 is considered obese.
Body fat is the fat that was out of his bones, water content, muscle and other organs. Your fitness level depends on two components – the body fat and body muscles. Two different people of the same height and the same age may have the same weight and the same BMI, but their fat and muscle may vary. One may have more muscle and less fat and vice versa for the other.
According to fitness experts, taking into account only the body mass index to reach your fitness would be the wrong approach. We can look at the BMI for preliminary weight loss. After a while, it gives importance to the relationship between fat and muscle in the body. Fitness blogger and creator of a web-site fitness fitness nerd, Steve Kamb nails when it comes to describing the concept of body fat. “Your body mass index is not directly correlated with the percentage of body fat – that takes into account your height and weight that will give the same reading if it is made of 180 pounds of pure muscle, or 180 pounds of pure Cheetos.”.
On the basis of this review, it is essential to know if you look thin and is made primarily of Cheetos or if this improved BMI actually translates into muscles.
FUNDAMENTALS OF BODY FAT
CATEGORIES Women Men
Essential fat 10-12% 2-4%
Athletic 6-13% 14-20%
14 to 17% 21 to 24% fitness
Average 18-25% 25-31%
Obese 26% and greater than 32% and more
The above table shows the different types of body fat percentage for men and women respectively. Ideally, those in professional bodybuilding were as low as essential fat naked body. essential fat level means the minimum percentage of fat the body must have to run correctly. extreme loss of body fat can have serious consequences such as organ failure. Most athletes and athletes enter the second and third category. Medically, minimum 5% body fat is essential for a male body to function, while for women should be 12%.
A woman’s body is different from that of a man; a woman needs more body fat for reproductive purposes in relation with a man, so is a difference between the percentage of body fat.
According to Gaurav Sharma, director of fitness at the gym Fit Sport Vasant Kunj, Delhi, for a range% of average male body fat would be 11 to 21.9%, for women it would be from 21.9 35%. “Some recent studies show that the standard BMI scale for Asians is different from the traditional range. For Asians, BMI standard range would be between 18.5 to 22.5,” shared.
It is important to keep an eye on your body fat. The fat content, the more it goes, their bodies will become lazier affects the efficiency of its operation. A body fit and agile in circulation and optimal supply of blood to various organs, thus facilitating its effectiveness.
“Technical skin fold, the method of the bracket and electronic scanners, are some of the methods readily available to derive your body fat percentage. They are accurate as well. If your goal is to lose weight, be sure to lose fat, not . Only cardio muscles lose more muscle, where his training regimen and diet have a very important role to play. Follow a combination of cardiovascular exercise, through the form and weight training with a diet high in protein and low in carbohydrates carbon “Gaurav said.
Weight x 24 = calories needed per day to maintain your current weight
Weight x 24 + calories burned each day while working – required = 300 calories (60% should be protein, 30% carbohydrate and 10% fat).
If you work, make sure that the last meal of the day is at least two hours before bedtime and should include foods rich in protein.
CALCULATING THE BODY FAT?
The Internet is flooded with pieces that explain the concept of body fat as well as how to calculate it. Professional services to the techniques that can help you calculate your own. So let’s take a look at the different techniques of calculating body fat.
The calibrator Method – Caliper is a device that measures the distance between two extremes. There are many commercially available tong body fat that can be used to measure the thickness of body fat. Once you reach the figure (in mm / inch) can refer to the table to find the category you are. There are several tests that can be taken clamp (clamp AccuFitness test, the method of the stirrup Jackson / Pollock, etc.). Some body clamps come with a graph of% body fat that will make it easy for you to assess your condition. AccuFitness painting% of the body is fat such a graphic is available online and allows you to adjust your figure with the category. tong body are used to measure body fat in different parts of the body, including the thighs, chest, arms and waist.
Device Scale – There are percentage scales measuring body fat many available on the market that can also measure your weight, body mass index, water content, bone density with the percentage of body fat. These work by creating an electrical flow and passing through the body to reach different drawings. The muscle is highly conductive and high water content compared with fat; on this basis, these devices perform bioelectrical impedance analysis and calculate the percentage of body fat. There has been much controversy about the accuracy associated with devices such as the results can often differ in the level of hydration of the body.
The manual method – There are a number of formulas that say they will give your body fat percentage high figure, but I tried seemed to be something reliable that actually factor in measurements of different parts of your body weight and lean body mass . Here’s the formula:
For men: You need to know your weight in pounds and measuring the size (in inches)
– (1.082 x weight) + 94.42 = Value 1
– (Height x 4.15) = value 2
– Value 1 – 2 = Value of lean body mass (fat weight)
– The actual weight – lean body mass = value 3
– Value 3 / actual weight x 100 =% body fat
For women: You must have your weight (in pounds) and wrists, forearms, hips and waist measured in inches.
– Weight x 0.732 = Value 1
– Value = 1 + 2 8,987 Value
– Wrist Measurement value divided by 3,14 = 3
– Waist 4 x 0.157 = Value
– Hips 5 ◊ 0.249 = Value
– Measurement of forearm x 0.434 = Value 6
– Add Value Package 2 + 3 = 7 Value
– Deduct: Value 7-4 = Value Value 8
– Deduct: Value 8 – Value Value 5 = 9
– Add: Value 6 + 9 = LBM Value
– Body weight – lean body mass = value 10
– Value 10 / actual weight x 100 =% body fat
Underwater density test – also known as the water displacement test or hydrostatic testing, the science behind the test is quite simple. Muscles and bones are heavier; the more muscles you have vis-‡-vis the fat, the heavier will be underwater. The test is performed by the immersion in a water tank. The test is considered fairly accurate, while quite heavy on the pocket too.
Densitometry – ray absorptiometry Dual X was widely regarded as one of the most accurate to determine the percentage of fat forms. Unlike the density test under water or other hydrostatic testing, DEXA analyzes the presence of body mass – both adipose tissue and lean muscle mass – as well as minerals from the body. It also helps to detect the fat distribution in different body parts. The test involves taking a complete picture of your body.