What is the average percentage of body fat?

The average percentage of body fat differs according to the age, gender, and level of fitness. Adult males have an average body fat percentage of 18%–24%, while adult females have an average body fat percentage of 25%–31%.

How do I check my body fat percentage?

There are multiple methods available that can help you check your body fat percentage, including skinfold callipers, bioelectrical impedance analysis, hydrostatic weighing, and DEXA scans. Alternatively, you can search the internet for online body fat calculators or use the following formula to check your body fat percentage. You will just need to keep your age in years, height in meters, and weight in kg ready to enter in the formula. If you are an adult female: BFP = 1.20 × BMI + 0.23 × Age − 5.4 If you are an adult male: BFP = 1.20 × BMI + 0.23 × Age − 16.2 If you are a girl: BFP = 1.51 × BMI − 0.70 × Age + 1.4 If you are a boy: BFP = 1.51 × BMI − 0.70 × Age - 2.2 It is recommended that you speak with a medical professional to figure out the most appropriate approach for your specific needs.

How much body fat percentage is normal?

The normal body fat percentage varies according to the age, gender, and level of fitness. Adult males should have a body fat percentage of 18%–24%, while adult females should have a body fat percentage of 25%–31% ideally. It's essential to keep in mind that everyone's body is unique, and what is healthy for one person may not be healthy for another.

Is body fat the same as BMI?

No, body fat and BMI (body mass index) are not the same things. BMI is a measure of body weight in relation to height and is calculated by dividing the weight in kilograms by the height in metres squared. Body fat percentage, on the other hand, is a measurement of the percentage of fat in the body in relation to other tissues. While both measures can provide information about overall health, they are not interchangeable.

How to lose fat and gain muscle?

To lose fat and gain muscle, you must engage in strength training and cardio, consume a well-balanced diet rich in protein, maintain a calorie deficit, be consistent, allow for rest and recovery, and consider working with a professional.

TBody Fat Calculator: Purpose, Formula & Importance of Body Fat Percentage Calculator

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Body Fat Calculator

male

female

Height

Age Years

Weight KG

Result

The American Council on Exercise Body Fat Categorization

Description

Men

Women

Essential fat

2%-5%

10%-13%

Athletes

6%-13%

14%-20%

Fitness

14%-17%

21%-24%

Average

18%-24%

25%-31%

Obese

25%+

32%+

Talk to a Nutritionist

Overview - Body Fat Calculator

Obesity is one of the world’s growing concerns these days. Obesity is described as an elevated state of body fat that is sufficient to cause detrimental effects on the human body and is linked with an elevated risk of morbidity and mortality. Excess body fat increases the likelihood of developing diabetes type 2, cardiac disease, sleep-breathing illnesses, a fatty liver, and certain types of cancer, thereby reducing life expectancy.

Since obesity has a direct connection with the levels of body fat and is known to cause negative health consequences, it is essential that we know a little more on this topic. Let us discuss what is meant by body fat, how it is calculated, its effect on the body, and some measures that can help prevent excess fat accumulation in the body.

What exactly is
Body Fat?

What exactly is Body Fat?

The scientific term for body fat is adipose tissue, and its basic task is to store energy as lipids; it additionally insulates and cushions the body by secreting important hormones.

There are two types of fats in the body:

Essential fats

Storage body fats

Essential body fat is found in almost every part of the body and is necessary for living and reproductive functions. Women have significantly more essential body fat due to hormonal functions and childbearing. Storage body fat, on the other hand, is the amount of fat that has accumulated over time, whether it is visceral fat (found between organs, inside the abdominal cavity) or subcutaneous fat (found around vital organs, deep underneath the dermis). When people talk about body fats, they usually mean storage fats. Nevertheless, this does not imply that this body fat type is unnecessary; a portion of it helps protect the internal organs and abdomen.

How do you calculate your Body Fat?

How do you calculate your
Body Fat?

Several methods are available for calculating the body fat percentage. Some methods necessitate the use of specialised tools or access to professional services. These methods are widely acknowledged to be the most accurate.

At home, you can estimate your body fat percentage using an ideal body fat percentage calculator. It is the most convenient method because it does not require any special equipment or a longer appointment with a specialist.

The ideal body fat percentage calculator can help you determine your body composition. Keep in mind that no body fat calculator, no matter how complex, can substitute for a visit to the doctor. This result should be regarded as a rough estimate; it can only show if the body fat percentage is significantly higher than recommended, but there is no need to panic if the outcome differs a little from the recommended levels.

You will need the following information to calculate your body fat percentage:

Your age (in years)

Weight (in kilograms): Simply weigh yourself, preferably in the morning (you will get the most accurate results if you weigh yourself first thing when you wake up and without clothes on)

Height (in meters): Stand up straight; take the distance between the floor and the top of the head (remember to take off shoes)

Once you have gathered all of the information, you will need to calculate your body mass index (BMI) to measure (calculate) your percent body fat. BMI can be calculated using the formula: Weight/(Height)2, where height is measured in meters and weight is measured in kilograms.

After you have calculated the BMI, you can enter the required values into the body fat percentage calculator: the formula used for calculating body fat percentage is:

Note: The formula is different for females, males, boys, and girls.

Body fat percentage formula for adult females:
BFP = 1.20 × BMI + 0.23 × Age − 5.4

Body fat percentage formula for adult males:
BFP = 1.20 × BMI + 0.23 × Age − 16.2

Body fat percentage formula for girls:
BFP = 1.51 × BMI − 0.70 × Age + 1.4

Body fat percentage formula for boys:
BFP = 1.51 × BMI − 0.70 × Age - 2.2

After calculating the body fat percentage, compare it with the recommended values. The American Council on Exercise list mentioned below demonstrates the average percentages in various groups.

Classification

Men (%fat)

Women (%fat)

Essential fat

2%-5%

10%-13%

Athletes

6%-13%

14%-20%

Fitness

14%-17%

21%-24%

Average

18%-24%

25%-31%

Obese

25%+

32%+

This data indicates that if the body fat percentage is less than 31% if you are a woman and less than 24% if you are a man, you are in the normal range and should not be concerned. Increased levels of body fat could be harmful to your health.

What are other methods to measure Body Fat percentage?

Body fat percentage (BF%) can be calculated using a variety of methods, ranging from skinfold measurements to magnetic resonance imaging.

Dual-energy X-ray absorptiometry (DEXA) and bioelectrical impedance analysis (BIA) are two other common methods for determining body fat percentage; however, air displacement plethysmography (ADP) and underwater weighing are more reliable and precise methods.

Additionally, when body fat percentage is unavailable, BMI serves as the most commonly used substitute measure of adiposity; however, despite its ease of calculation, BMI has significant inaccuracies in accurately reflecting body fat or variations in body composition that occur throughout life.

Why is it important to control Body Fat?

While some body fat is required to regulate hormone production, an inordinate body fat percentage, on the other hand, can lead to a variety of health issues, including:

Cardiovascular Disorders

Elevated amounts of body fat and obesity can result in hypertension and high levels of bad cholesterol, both of which are risk factors for a cardiovascular disease. In severe cases, they can result in strokes, which can be fatal at times.

Diabetes

Obesity can cause type 2 diabetes. There is a strong link between being overweight and diabetes; individuals who have an elevated BMI and a high percentage of body fat are highly likely to develop type 2 diabetes over time.

Complications of Pregnancy

Women with high levels of body fat percentage are likely to deliver prematurely or even have kids with health issues, which include obesity. They are additionally more likely to require a c-section than women with normal body fat.

Male Hormone Issues

Cardiovascular Disorders

Diabetes

Complications of Pregnancy

Male Hormone Issues

How to lose Body Fat?

How to lose
Body Fat?

Losing weight is in no way equivalent to losing body fat. It does not suffice to cut calories and believe that things will work out. We have listed a few guidelines to help reduce body fat, but keep in mind that it is always a sensible decision to speak with a dietitian before beginning any diet.

Below are a few areas where you might want to make changes.

Diet

The amount and type of food you consume are important factors in determining whether you lose or gain body fat. You may be intrigued by a popular diet plan, but fad diets rarely work. What works is to implement small modifications, which include:

Avoid skipping breakfast. Consider eating smaller meals more often throughout the day.

Include plenty of vegetables and fruits in your diet to keep you full and provide you with the nutrients you require.

Reduce your serving sizes.

Increasing your daily fibre intake will keep you full and make you less prone to reaching for junk foods throughout the day.

Avoid sugary beverages and fast food.

Limit your alcohol consumption.

Cardiovascular Fitness Training Program

Cardiovascular activity is a vital component of any fat-burning program, provided it is done correctly. Involve in high-intensity interval training (HIIT) into your program at a minimum two to three times a week. Along with cardio, you should include moderate and simple workouts.

Strength Training Program

Many people tend to focus only on cardio in order to lose weight, but incorporating muscle training will make a difference in your fat loss journey. Since muscles are more metabolically active than fats, doing muscle exercises will help you burn more calories throughout the day. A couple of times per week of strength training is sufficient to add some lean muscle and burn extra fat.

Lifestyle Factors

As stress hormones are known to contribute to weight gain, controlling your level of stress and acquiring sufficient rest are essential for maintaining a healthy weight. Trying to take care of yourself might very well help you maintain the energy required to complete important workouts and will inspire you to continue eating nutritious foods.