Methodology: Why You Can Trust a Body Fat Calculator
The Forbes Health Body Fat Calculator estimates body fat percentage using the US Navy Code/USGC/US Marine Corps formula, the method recommended by the National Academy of Sports Medicine (NASM). This formula calculates an individual’s body fat percentage based on age, gender, height, weight, waist circumference, and neck circumference.
What is body fat?
Body fat, also called adipose tissue, is the body’s stored energy source composed of adipocytes, nerve cells, immune cells, and connective tissue. Fat cells can grow in both size and quantity throughout life. In general, the number of fat cells in the body is determined after birth and during puberty. Assuming body weight remains stable throughout adulthood, so does the total number of adipocytes. Weight gain can lead to the growth of new fat cells, while weight loss only changes the size of fat cells, not their total number.
Total body fat should be monitored because too much body fat can increase the risk of certain chronic diseases that ultimately lead to premature death, such as heart attack, stroke, type 2 diabetes, and some cancers. An important health indicator. Fortunately, many of these conditions can be prevented by maintaining a healthy body fat percentage.
how to calculate body fat
There are multiple ways to calculate body fat percentage, and some methods are more accurate than others.
- Dual-energy X-ray absorptiometry (DEXA) scan It can provide detailed information about body composition including body fat. Scans use a small amount of radiation and usually help your healthcare provider assess your bone density. If you would like to obtain a scan for the purpose of calculating body fat, please visit www.dexascan.com to locate DEXA scans.
- hydrostatic weighing It measures body fat percentage by assessing how much water is displaced when you are in the water. With the proper equipment, this method is fairly straightforward, but it is recommended that you be in the water at least three times while exhaling completely so that the technician can average the results for a more accurate assessment. is needed. Hydrostatic weighing is not suitable for people who are sick, infirm or very anxious. Hydrostatic weighing is less favored than DEXA scanning. Because of its accurate results and less tedious testing procedures.
- Bodpod Determine body fat percentage and total “fat-free” mass using air displacement plethysmography (ADP). Sit in the pod while the vibrating diaphragm causes changes in the volume within the chamber. The pods measure pressure responses to these changes (which reflect the presence of the body). The difference in volume between the empty pod and the pod you’re in indicates your body volume. The test takes about 10 minutes and is suitable for most people, including the elderly, children and obese people. Bod pods are the easiest to find at some universities.
- Caliper It can be used to collect skin measurements, also known as the pinch test, from the biceps, triceps, under the shoulder blades, and above the hipbone. Body fat percentage can be estimated based on these results using a measurement conversion table. Calipers are a budget-friendly way to measure body fat percentage, but the most accurate results are obtained when the measurements are collected by a professional. A personal trainer is a good resource for assessing skinfold may become
- Computed tomography (CT) and magnetic resonance imaging (MRI) scans It can also be used to calculate body fat, but tends to be expensive and is not covered by health insurance for this purpose.CT scans also risk exposing the body to unwanted radiation.
- Bioelectrical Impedance Analysis (BIA) Scale It can also measure body fat and is widely used, but may not be as accurate as other methods. They only provide estimates of body fat percentage, and measurements may vary based on water weight and the specific BIA scale used.
What is a healthy body fat percentage?
A healthy body fat percentage depends on lifestyle factors such as age, gender, fitness level and exercise preferences. According to the American College of Sports Medicine, women can safely drop about 10% body fat and men about 3%. Check below for body fat percentages that are generally considered healthy and safe for women and men.
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Does Body Fat Matter?
A healthy amount of body fat is necessary for the human body to function properly. Body fat secretes hormones, helps regulate postprandial insulin signaling, regulates body temperature, and plays a role in immune function, reproduction, and nutrient absorption. Helps absorb E and K.
On the other hand, too much body fat increases the risk of developing type 2 diabetes, heart disease, and certain types of cancer, and too little body fat can lead to osteoporosis, a weakened immune system, and muscle weakness. there is.
how to lose body fat
There are several scientifically proven ways to reduce excess body fat.
- Eat more “good” fats, such as heart-healthy mono- and polyunsaturated fats found in avocados, fish, olive oil, nut butters, dark chocolate, and eggs.
- Increasing your protein intake will make you feel fuller.
- Replace high-calorie sodas, alcohol, and other sugary drinks with water.
- Eat more fiber-rich foods, such as cruciferous vegetables such as broccoli and cauliflower.
- Complete both cardio and strength training exercises each week.
- Get enough sleep each night.
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