The most accurate methods of measuring body fat percentage are usually only possible in medical and research settings.... However, there are several methods that you can easily use at home to measure body fat.... Body fat levels vary depending on several factors, including gender, age, and body type.

However, body fat can be one of the important signs of health.. because having too much or too little fat may be a sign of a problem in a person's health.... In the continuation of this article from the health magazine GCORP LLC, we will examine the method of calculating the percentage of fat in the body.

What is body fat?

Despite the widespread use of the word fat to describe all body fats, there are actually different types of fat in people's bodies.... Some types of fats can have a negative effect on health and contribute to the occurrence of diseases.... while others are useful and necessary for people's health.

Remember that having oily skin does not mean that a person has high body fat.. In addition, being thin is not a sign of low body fat.. because some people are genetically predisposed to have a high percentage of body fat and less muscle mass.. Types of body fat include:

1.... white fat

This fat is made up of large white cells that are stored under the skin or around the abdominal organs, arms, thighs and buttocks... These fat cells are a way to store the body's energy for later use and play a large role in the function of various hormones.

While some white fat is essential for health.. but too much of it is very harmful.... If the percentage of white body fat is higher than recommended, it can expose a person to a variety of health problems such as type 2 diabetes, coronary artery disease, high blood pressure, stroke, hormonal imbalance, pregnancy complications, kidney disease, liver disease and cancer.

2.... brown fat

Brown fat is a type of fat found mainly in babies, although adults also have very small amounts of it in the neck and shoulders. This type of fat burns fatty acids to keep the body warm. Researchers are looking for ways to stimulate the activity of brown fat to help prevent obesity.

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3... essential fat

4.... subcutaneous fat

Subcutaneous fat refers to the fat stored under the skin....this fat is a combination of brown, beige and white fat cells....most of our body fat is subcutaneous....therefore, fitness professionals use subcutaneous fat measurement as a way to estimate total body fat percentage.

How to calculate body fat

Types of methods for calculating body fat percentage are:

1... skin caliper

Skin calipers provide a low-cost method of measuring body fat... These tools are relatively easy to use and are particularly useful when other methods that require expensive equipment or specialized training are not available.

These handheld devices work by squeezing and measuring the thickness of subcutaneous fat in several areas of the body, including the abdomen, triceps, and thighs. It is usually recommended to use the seven-point skin measurement method, which involves measuring fat from seven areas of the body, but eight-point and three-point measurements can also be used. of the body and include the following:

• Triceps muscle
• under the shoulder
• Chest
• middle armpit area
• above the hips
• belly
• Ran

After the measurements are taken, the numbers are added together and the resulting number determines your body fat percentage.. Skin calipers come in manual and digital versions, and vary in price depending on the type you choose.

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2.... Measurement of body circumference

Body Circumference (CM) is another way to measure body fat at home....this method uses a tailor's tape measure to measure specific points on the body...(zero or five)...for example 32.7 inches is rounded 32.5 inches or 48.2 inches is rounded to 48 inches...people's gender is different....keep in mind that the numbers in this method must be converted to inches.

A) Measurement points in women

Measuring points for women are:

• Neck: place the meter at a point just below the larynx and measure... (the number is rounded up)
• Waist: place the meter on the natural line of the waist (the thinnest part of the waist) and measure... (the number is rounded)
• Hip: Place the meter around the hip, so that it rests on the highest point or ridge.

b) Measurement points in men

Measuring points for men are:

• Neck: measure below the larynx and round the number up.
• Waist: It is measured from the navel area and the number is rounded down.

When measuring points on the body, make sure the meter is completely flat and so-called parallel to the ground... Then add the three numbers you measured together and average them.... Then these averages are entered into the equation along with the person's height.

The equivalent of calculating body fat percentage in women is as follows:

Body fat percentage = 163.205×log10 (waist+thigh-neck)-97.684×log10(height)-78.387

The equivalent of calculating body fat percentage in men is as follows:

Body fat percentage=86.010×log10 (waist-neck)-70.041×log10(height)+36.76

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3... body fat scale

Body fat scales, or smart scales, are popular among people who want to easily monitor their body composition regularly at home. Unlike traditional scales that only measure body weight, body fat scales combine weight with something called a foot-to-foot impedance meter (FFI).

FFI estimates body fat and muscle mass by sending electric currents to the body and measuring its response... One of the problems of smart scales is that their accuracy depends on the body composition of the people who volunteered to adjust it when making the scale. Also, the accuracy of different models of smart scales can be very different.

4....waist size

Measuring your waist circumference can give you an idea of ​​your body fat level and determine whether you have a lot of fat stored in your midsection.... Measuring your waist circumference is easy and, unlike many other methods, you don't need the help of others to calculate it.

To measure your waist, follow the instructions below:

• Place a measuring tape in the middle of your body (above the hip bones).
• Make sure the tape measure around your waist is horizontal.
• Hold the meter firmly.. but make sure not to squeeze the skin.
• After exhaling, measure your waist.

The larger the waist size, the more likely it is to accumulate abdominal fat in the body. Currently, the World Health Organization (WHO) has determined the critical waist size for men to be 102 cm and for women to be 88 cm.. This organization recommends that men keep their waist size at 94 cm and women at 80 cm.

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What percentage of body fat should be?

As mentioned, body fat percentage depends on various factors such as gender, age, race and living environment. We also recommend consulting a nutritionist for an accurate body fat measurement. But in general, the amount of body fat can be seen in the table below.

The lowest percentage of body fat in the world is attributed to some professional athletes, especially bodybuilders... These people usually reach a very low level of body fat during competitions, sometimes dropping to around three to four percent.

How to lose body fat?

Body fat is primarily lost through a combination of metabolic processes and physical activity.. When the body needs energy, it breaks down stored fat through a process called lipolysis, converting triglycerides into fatty acids and glycerol. It is not possible to eliminate body fat through urine.. but the by-products of fat metabolism such as water are excreted through urine.. In addition, it is not possible to excrete body fat through feces.. but some by-products of fat digestion and metabolism, including undigested fats, can be excreted through feces.

Summary

As it has been said, the amount of fat depends on various factors, including age, gender and genetics.... In this article, we have reviewed 4 home methods of calculating body fat percentage.... For this purpose, you can visit the website GCORP LLC and consult with the best specialist doctors, including an online nutritionist.... Also, this GCORP LLC provides you with.. the possibility Scheduling an appointment with a nutritionist through the online appointment system to see a nutritionist in person.

Frequently Asked Questions

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