Body fat percentage

Measurement method

The body fat percentage of a person can be determined using various measurement methods. In principle, the body fat percentage can be determined mechanically, electrically, chemically, by radiation or by a volume measurement method.

A very simple, but not entirely accurate measurement method is the mechanical measurement of the body fat percentage using calipometry.
The thickness of the skin fold is measured at several points on the body with a so-called caliper, which is nothing more than a length measuring device.

However, this type of measurement is not suitable for the absolute determination of the body fat percentage, since, among other things, the so-called visceral fat (Gut fat) is not co-determined and the method is also heavily dependent on the examiner.

With the Body fat scalebased on the principle of the so-called bioelectrical impedance analysis based, an electrical measuring method is available to determine the body fat percentage.

The body fat determination using body scales is carried out using electrodes that are installed in such a way that they come into contact with bare feet.

Here is a Alternating current submitted and the various Resistances measuredwhich result from the different water content of the tissue types.
This allows the body fat percentage to be roughly calculated.
However, the measurement is very error-prone and can, for example, be performed by a filled bladder cause wrong values.

In addition, the Sulfur hexafluoride dilution method a chemical measurement the body fat percentage is possible, but it plays a subordinate role.

A very accurate method of measuring the body fat percentage is with the Double x-ray absorptiometry, which is also called DXA, is possible.
This method is based on the use of X-rays.
As a disadvantage of this measurement method, despite the high accuracy, in addition to a duration of around 15 minutes and a price of around € 40, the radiation exposure should not go unmentioned.

Finally, there are two volume measurement methods that should be mentioned Hydrodensitometry as well as the Air displacement plethysmographywhich both give very accurate results and are based on almost the same principle.

In hydrodensitometry, the body fat percentage is determined by means of water displacement. However, this very precise measurement method is very complex and time-consuming.
The Air displacement plethysmography on the other hand, based on the displacement of air, conclusions can be drawn about the body fat percentage.
First, the density of the body is determined by determining the mass and volume. The body fat percentage can now be determined from the density determined.

Advantages of this examination method are, among other things, a short examination time and the fact that the method is safe, so that it can also be used for children and old people.

Standard value table

How high the normal body fat percentage should be depends on various factors.
Among other things, such standard values ​​are Age, gender as well as the anatomy dependent.

Therefore, there are so-called standard value tables in which you can read off the corresponding percentages for the body fat percentage depending on age and gender.

At young and healthy men up to an age of about 40 years for example, a normal body fat percentage is in the range of 8-20%. A value below 8% is to be regarded as low in this age category and a value above 25% as very high.

At young and healthy women a normal body fat percentage is around the 21-30% and thus significantly higher than for men. In young women, a body fat percentage below 21% is low and a body fat percentage above 39% is very high.

If you look at women and men with one higher age, then you can see in the tables of norms that the normal body fat percentage also increases with age.
From the age of 60 years According to the table of norms, a body fat percentage of up to applies 36% at Women and a body fat percentage of up to 25% at Men as normal. A certain amount of body fat is essential for life.
For men this proportion should not be less than about 4% and for women not less than about 10%.

Lower body fat percentage

In principle, a Reduction in weight on a combination of Behavioral, movement such as Nutritional therapy based. These three parts should also serve as the basis for stabilizing the weight, because the phase after weight loss plays at least as important a role as the well-known "Jojo effect“Can be avoided.

As is well known, losing weight starts in the "head". There are a large number of recommendations from the field of Behavior therapy. Specifically, this means that, for example, one Food diary by listing what you have eaten throughout the day and calculating the calories at the end of the day. Finally, you can then compare this calculated amount with the required amount of calories and very often discover that the amount consumed clearly exceeds the recommended amount of calories.

As another example from the area of ​​behavior change, this is Practicing optimal eating habits to name. For example, you can rely on five small meals a day and also specify what you want to eat, such as a yogurt. As a result, you should avoid eating large amounts of food in an uncontrolled manner between main meals.

In addition to behavior therapy, there is the Exercise therapy also plays a crucial role. Here, too, there are specific tips that can help you lower your body fat percentage. It is ideal if you are meets with friends on set dates for endurance sports. This increases the likelihood and motivation that you actually do sports.

But not only endurance sports are helpful for reducing weight and thus also the percentage of body fat, but also everyday activities such as Climb stairs or To go biking instead of taking the bus are highly effective in increasing calorie consumption and thus reducing weight.

The third pillar to reduce weight is that Nutritional therapy. You should pay particular attention to the amount of the meal and what you are eating. Beware of hidden calories. In alcohol for example there is one large amount of calories and also works appetizing. You should also reduce the amount of food you eat. It is perfectly legitimate to eat sweets during weight loss, but stick to a pre-planned amount. Instead of a whole bar of chocolate, you are only planning a chocolate bar.

Medicinal or even surgical interventions aimed at reducing weight should only be used if behavioral, exercise and nutritional therapy has not been successful.

Calculate body fat percentage

There are a number of formulas to help you Obesity, Underweight or calculate body fat percentage. A well-known index is the so-called BMI, also known as Body mass index is known.
This is calculated by adding the body weight in kilograms by the height divides in meters squared.

As Normal weight is an area between 18.5 to 25 kg / m2 defined. A man who is 1.80 meters tall and weighs 75 kilograms therefore has a BMI of 23.15 kg / m2 and is therefore of normal weight. The body mass index is however very controversial. A high body weight and thus a high body mass index can not only be due to a high percentage of body fat, but also to one muscular physique like competitive athletes, for example.

Another index is, for example, the so-called Body Adiposity Index (BAI), with which the body fat percentage can be determined. This is based on the body length as well as the Hip circumference the body fat percentage is calculated.

There is also the so-called Waist-to-hip ratio, which can be used to calculate the ratio between waist and hip circumference. This index primarily describes the place where the fat deposits are located and therefore provides an important statement about the risk of cardiovascular diseases.