body fat can not be seen from the size or shape of a person's body, because not everyone skinny free from fat. can be in the body of a thin person, there is a pile of fat that they do not realize - because it only sees a small body size. Fat is generally needed by the body, especially as an energy reserve. However, its presence is too much in the body of course will endanger your health.
There have been many studies that prove that the very high levels of fat in the body cause heart disease, diabetes mellitus, disrupt the liver function. Therefore, it is important for you to monitor the levels of fat present in your body. Then how to measure body fat? Do you have to use special tools?
How to measure body fat levels?
Indeed, to know the body fat levels definitely and accurately, you must have special equipment. However, if you do not have it, do not be disappointed, you can still find out how much body fat you are using the body fat prediction formula. then how?
1. Calculate body mass index
First of all, what you need to prepare are weight scales, weight gauges, stationery to take notes, and calculators. Previously, you must first know the value of body mass index (BMI) aka Body Mass Index (BMI) you. Body mass index is a standard measure of one's nutritional status judging by height and weight. Next, all you need to do is measure your height and weight with the existing tools to calculate the BMI.
But if you already know your weight and your height at that time, you can immediately know the amount of IMT that can be seen the formula here. Or you can also directly know your IMT by calculating it by using an online calculator.
2. Calculate body fat levels
Based on the prediction formula obtained from a study published in the British Journal of Nutrition, you can enter the value of BMI to determine body fat levels. here is the formula of the percentage percentage of fat in the body:
Male: (1.20 x IMT) + (0.23 x Age) - 10,8 - 5,4
Female: (1.20 x IMT) + (0.23 x Age) - 5.4
For example, if you are a 20-year-old woman with a height of about 160 cm and a weight of 55 kg, then your BMI is 21.4 m / kg2. So if put into the formula, obtained your body fat content of 24.88%. Indeed this is just a prediction formula, so not necessarily be 100% accurate. But in this way, you can know the range of fat content that causes all the folds in your body.
What percentage of body fat is considered normal?
In fact, the percentage you get from the calculation signifies how much fat you have in comparison to all the organs and body fluids. Natural body fat is about 10-12% in women and 2-4% in men. The rest, the fats you get from food and drinks that you consume everyday.
Then what percentage of total normal body fat that a healthy body has? The American Council determines the normal limits of percent body fat as follows:
Athletes, have a total fat of about 14-20% in female athletes and 6-13% in male athletes
People who often exercise, but not athletes usually have a fat content of 21-24% in women and 14-17% in men
People who rarely exercise but total fat are still considered normal and healthy if they have fats ranging from 25-31% in women and 18-25% in men
While someone has stated obesity when the fat content has exceeded 32% for women and more than 26% for men. In addition, this group is also very susceptible to chronic diseases such as heart attacks, coronary heart disease, stroke, diabetes mellitus, and other diseases.
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