When talking about body fat percentage, nutritionists and trainers refer to the ideal fat mass that the body should contain based on sex and age, although it can range from 16 to 20% and between women by 20% and 24%, values that increase with age, especially among women. In addition, a person who performs regular physical activity has less body fat than a sedentary person.
To achieve the ideal percentage of fat and have a defined body, in addition to reducing the amount of foods high in fats and sugars in the diet, it is advisable to exercise regularly.
- To calculate an estimate of body fat.
- Bioimpedance equipment is used as a balance.
- Which simply evaluates the weight.
- Water.
- Muscles and fat contained in the body and the drug should preferably be administered fasting.
- Learn more about how bioimpedance works.
This medicine should not be practiced during the embargo, after intense physical activity, during menstruation, 5 days before, 5 days after menstruation, as the values may change.
In addition, there are formulas that have around the circumference and weight of areas around the body, such as the abdomen, extension, arm and muscle, measured by a nutritionist using a flame instrument, helping the physical preparer define a training plan to reduce fat located in an area of the body.
There are also other methods that are expensive and also an estimate of the percentage of body fat, some of them are 3D body scans, aerial pletismography, hydrostatic weighing, among others.
How bioimpedance works in the following video
The following table shows body fat values for both men and other athletes, depending on age:
When the patient is over 60 years old, it is normal to have a higher percentage of fat than the values in the table and therefore it is necessary for the nutritionist to relate value to food and physical activity.
The American Council on Excercise provides the following reference values for body fat percentage, regardless of age:
Keeping body fat at the ideal value is important to ensure health, protect internal organs and maintain ideal body temperature.
To lose weight and reduce the percentage of body fat, it is important to exercise regularly, ideally starting with slow walks, in the case of sedentary people, and gradually increasing the intensity of a very effective exercise. full and high intensity.
Use the calculator to find out what your BMI is and whether it has its ideal weight:
It is important to mention that body mass index has its limits, as it does not distinguish between muscle and fat of the person, as long as he is an athlete, this will not be the best way to calculate himself. Weight.
In addition, in any form, it is recommended to attend a nutritionist because the calorie calculation, ideal weight and measures of the percentage of muscle and fat should be performed by a professional, because there are several calculation formulas. and several parameters to be taken in each case, which vary from individual to individual, when developing a nutritional plan.
Here are other ways to lose weight: 5 easy ways to lose weight and lose weight.