How to Calculate Body Fat – Know How Much You Should Lose

When tracking weight loss, most of the people just rely on scale measurements in inches and pounds which gives them an indication of how much they have gained or lost. This method does not tell you how much body fat you have lost or gained. It will simply tell you the overall weight which include muscles, organs, bones, fats and the food that we ate that day.

When someone asks you how much body fat you have, you were definitely be thinking about “how to calculate body fat”. Knowing this helps a person to design his or her exercise and diet plan easily. This exactly tells you how much work you should perform in order to lose that excess amount from your body.

Body fat composition is just the ratio of lean body mass to actual (body fats included) body mass. Having a greater amount can lead to health problems including high cholesterol, diabetes, heart diseases and many other serious health problems. In order to remain healthy and slim, it must be kept within reasonable level.

Recommended Body Fat For Women:

Essential 10-12{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Healthy Range(for athletes) 14-20{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Fitness 21-24{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Acceptable Range 25-31{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Obese >32{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}

Recommended Body Fat For Men:

Essential 2-4{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Healthy Range(for athletes) 6-13{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Fitness 14-17{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Acceptable Range 18-22{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}
Obese >22{a3acb2be643effc4b7b4b3705df5cb2eae026059a1d075d54be8af4d92e7e619}

As you can see in the above data, humans require only small amount of fats and these are considered essential in both men and women.

How To Calculate Body Fat?

Below are given two formulas that are used to calculate body fat in both men and women.

Calculate Body Fat For Women:

FatWeight = Total weight – Lean Mass
FatPercentage = (FatWeight x 100) / total weight

Where Lean Mass is A + B – C – D + E
A is (Total weight x 0.732) + 8.987
B is Wrist measurement (at fullest point) / 3.140
C is Waist measurement (at naval) x 0.157
D is Hip measurement (at fullest point) x 0.249
E is Forearm measurement (at fullest point) x 0.434

Calculate Body Fat For Men:

FatWeight = Total weight – Lean Mass
FatPercentage = (FatWeight x 100) / total weight

Where Lean Mass is A – B
A is (Total weight x 1.082) + 94.42
B is Waist measurement x 4.15

For most accurate reading for fats, it is best to take all the above measurements in the morning when you have taken 6-8 hours of sleep.

Once you have calculated your body fats, you can easily plan your diet and exercise schedule accordingly. The best time to start doing this is today because very few people take initiative and fight their excess weight and those are the ones who actually succeed in getting rid of extra fat from their body.

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