Calculate Your
Body Fat
Did you know if you calculate your body fat you can determine if your weight loss is actually coming from fat? Many of us in an effort to get in shape and become healthy falsely assess our progress based on the amount of weight we have lost. It is very important for you to know if the weight you are losing is coming from fat or not.
For example, an athlete that is going to weigh more then the average person however, that extra weight is not going to be fat; more than likely it will be muscle. On the other hand, it’s possible to lose weight but not fat. You may be losing muscle or water instead. Don't get discouraged, there are ways to calculate your body fat to determine if you're losing fat or not.
Stepping on the Scale
The scale isn’t going to tell you if you are losing fat. Typically a scale tells you what you actually weigh. You're not finding out if the weight you have gained or lost is water, fat or muscle. Don't push the scale too far under the bed though. It is an important for you to pay attention to if you start gaining weight. Get it under control before your weight gets out of 
hand.
Determine Body Mass Index
The BMI or Body Mass Index is a term that takes into consideration the height of a person and compares it to their weight. This will calculate your body fat. Keep in mind this doesn't take into consideration your build. A person that is 5’3 and weighs 120 pounds but is built like a brick house will be considered overweight by the BMI. To figure out your BMI convert your height and weight into meters and kilograms, and then calculate your body fat.
Accu Measure Fitness 3000 Body Fat Tester,
AccuFitness Accumeasure
Body Mass Index Formula
- Take your height in inches x 2.54, divide by 100 and multiply that number by itself.
- Take your weight in lbs. divided by 2.2.
- Take your weight determined from above and divide by your height also determined from above
- 20-25 A desirable range.
- 25-29 Is considered obese.
- 30-40 Severely obese.
- 40 Is morbidly obese.
Know your WHR
This is known as the Waist to Hip ratio and provides a way for you to see if the regional fat distribution makes you prone to diabetes or heart disease. If you are an apple you store your fat in the abdominal area. If you are a pear your fat is stored in the thighs and hips. If you have a WHR of .95 for men and .85 for women you are at an increased risk for heart disease.
To assess your WHR:
- Measure against the skin or with little or no clothing.
- Measure the smallest part of your waist and the largest circumference for hips.
- Keep the measuring tape taut, making sure not to stretch it.
Body Mass Index Chart
Body Mass Index |
|
Waist less than or equal to 40”(male) or 35”(female) |
Waist greater than |
18.5 or Less |
Underweight |
--- |
--- |
18.5-24.9 |
Normal |
--- |
--- |
25.0-29.9 |
Overweight |
Increased |
High |
30.0-34.9 |
Obese |
High |
Very High |
35.0-39.9 |
Obese |
Very High |
Very High |
40 or More |
Morbidly Obese |
Extremely High |
Extremely High |
Keep Track of Your Measurements
Keep the tape measure handy and record the circumference of your abdomen, hips, arms, and thighs. As you exercise and watch what you are eating, track of your progress by measuring those same areas every so often. You should see a big difference in the first 5 to 6 weeks.
Accurate Body Fat Monitor
There are a few ways to calculate your body fat. The most reliable test to measure body fat is comparing the percentage of fat your body has to muscle and water. The lower the body fat, the more muscle your body has. If you are a man then your body fat should be between 12-20%. If you are female then your percentage should be between 18-25%.
There are a number of ways you can test body fat. One technique is weighing under water. The premise is that fat displaces water at a different rate than muscle.
Another popular test is used with skin a fold caliper which is also known as the “pinch” test. Three different areas of the body are measured and then added together calculating an average body fat percentage.
You can also have a bioelectrical impedance test done, where they run a very weak electrical current through your body. The current resists fat and muscle at different rates. This is interpreted into a number that tells you how much your body weight is fat and how much is muscle.
Best Methods to Calculate Your Body Fat
Which ever way you calculate your body fat, you are doing yourself a big favor. Finding out the true picture of what is really going on inside your body will help you achieve your best health possible. Perhaps you are “bigger boned” than your neighbor but your body fat percentage is at an acceptable range. Finding the truth will allow you to focus on all the healthy aspects of life rather than worrying that you're not as small as your friend.
