Are you trying to lose weight? Or maybe you’re just trying to get fit? In either case, it’s important to know your body fat percentage.
Body fat percentage is the proportion of your body weight that is made up of fat. Measuring body fat can help you set goals and track your progress.
There are a few ways to calculate your body fat percentage, but the easiest way is with a body fat calculator like below. This method doesn’t require any special tools or equipment, and it only takes a few minutes to gather the data you need to find out how high your body fat is.
Use the chart and the information below to find out how much body fat you should aim for based on your sex and age.
Keep in mind that these numbers are just estimates, so don’t get discouraged if your body fat score is not within the ideal numbers listed below.
Additionally, if you are very muscular, the body fat calculator will most likely not be accurate in your case. Due to the calculation, which is based on height, weight and age – therefore, it is more of an body fat percentage estimation based in the parameters mentioned before.
Body Fat Percentage Calculator
Your body fat is ......
|Adults in United States, average :||22-25%||15-19%|
Want to know more about how to reduce body fat in a healthy way, the right nutrition, fitness programs for reducing body fat and which impact stress can have on the body?
Keep reading to the end of the article to find out!
When Should You Take Measurements
Measurements are the most accurate when you measure them in the morning. Because your weight can vary throughout the day.
Therefore, it’s better to get your body measurements before consuming anything.
How To Reduce Your Body Fat Percentage If Needed
If you’re unhappy with your body fat percentage and want to reduce your body fat, there are a few things you can do.
First, make sure you’re eating a healthy diet full of nutritious foods. A healthy diet can improve your metabolism and result in less body fat.
Secondly, make sure you’re getting enough exercise. An important and effective way to lose body fat.
And finally, make sure you’re staying hydrated.
If you make these lifestyle changes, you should see a reduction in your body fat over time.
How to Reduce Body Fat In A Healthy Way
Losing weight and body fat is one of the most common New Year’s resolutions. The good news is that you’re not alone in your goal to reduce your body fat percentages, and there are many ways to achieve it healthily.
You calculated your body fat percentage, now you may also want to know how to reduce it. Here are some tips for losing body fat:
- Exercise, specially by using high intensity interval training (HIIT)
- Track your food intake
- Calculate your calorie intake and your needed macro intake for your specific goal (in this case reducing body fat) with this calculator – additionally your BMR (basal metabolic rate) and your BMI (body mass index) will be calculated
- Eat smaller meals throughout the day – ideally, change and optimize your diet to boost your metabolism and reduce body fat
- Get plenty of sleep
For most people, weight loss is just a question of calories taken in versus calories burnt (calorie deficit). But, be aware that your body needs a certain number of calories to survive and perform basic bodily functions such as breathing and pumping blood. If you take in fewer calories than your body needs, it will tap into its stores of body fat to get the energy it needs.
If you’re interested in learning more about how to reduce body fat percentage healthily, keep reading!
What are some of the most common mistakes people make when it comes to dieting?
Some of the most common mistakes people make when they’re trying to lose weight or reduce body fat are not eating breakfast, skipping meals throughout the day, and drinking sugary drinks, while not drinking enough water. Which leads to being so hungry you overeat later on.
Why is it important to eat breakfast?
Eating breakfast helps you avoid reaching for unhealthy snacks throughout the day and gives you the energy to engage in physical activities.
What are some healthy breakfast ideas?
Some healthy breakfast ideas include fruits, vegetables, whole-grain cereal or toast, protein-bread, yogurt with berries, cream of wheat, whole-wheat pancakes, oatmeal, and protein shakes. Fiber is another nutrient your diet should include lots of to keep your digestive system running smoothly.
Why is it important to eat more frequently throughout the day?
Eating smaller meals more frequently throughout the day keeps your body fueled and helps you avoid becoming so hungry you overeat and therefore increase body fat.
What are some healthy snacks?
Some healthy snacks include fruits, veggies, protein-bread or whole-grain bread with eggs and avocados, yogurt, salad with chicken or tuna, hummus with carrots or other veggies, whole-grain crackers with cottage-cheese, nuts, seeds, fruit smoothies, and protein bars.
Why are sugary drinks and junk food bad?
Sugary drinks contain a lot of empty calories, which adds up throughout the day and doesn’t fill you up the way healthy foods do. Junk food is high in sugar and fat (saturated – not the good kind of fat), which makes it taste good but can ultimately lead to weight gain and increased body fat.
What should you avoid if your goal is weight loss?
If you’re trying to lose weight and reduce body fat, avoid filling up on foods like cereal, bread, and pasta that contain starch or sugar. These foods will make you feel full but don’t take very long to digest.
Why is drinking enough water important?
Drinking enough water fills you up and helps your digestive system. It’s also essential for many functions in the body, such as removing waste and regulating body temperature.
Something else which is important to know?
Many people also eat for emotional reasons, which is why truly understanding the difference between hunger and cravings can be helpful.
Cardiovascular Fitness Program For Reducing Body Fat
You need an exercise regime that incorporates both high-intensity interval training and moderate workouts. The right combination will boost your metabolism and help you reduce body fat and reach your fitness goals quicker than ever before!
What is high-intensity interval training?
Each workout consists of a short burst of high-intensity movement that lasts for 30 to 60 seconds, then a brief rest period, and repeats. This can be incorporated in many different ways to stay interesting, like using kettlebells, higher-weight lower-repetition training, burpees, or even bodyweight exercises like push-ups, pull-ups, and squats.
Also, look into this article about different cardio workouts to do at home or outside.
What is moderate cardio?
Moderate cardiovascular exercise is a lower-intensity workout that is meant to increase your heart rate and calorie burn over a longer period of time. This can be done through low-impact exercises like walking, running, hiking, or cycling.
Is Strength Training Helpful For Reducing Body Fat?
Yes! Adding strength training to your routine is a great way to reduce body fat as well.
Strength training not only helps you burn more calories while you’re working out but also boosts your metabolism so you continue burning calories even after you’ve finished your workout.
Plus, muscle is more metabolically active than fat, so the more muscle mass you have, the more calories you’ll burn all day long.
A couple of strength-training sessions per week is all it takes to see results.
To make sure you see good results, make sure your focus on exercises that work multiple muscles at the same time such as squats and lunges.
Also, look into this article about different ab exercises to add into your workout routine.
Can Stress Impact My Weight?
Do you ever find when you’re feeling stressed out that your appetite is not what it usually is? That’s because stress hormones can impact weight gain. Stress can change the way we eat, by either increasing or decreasing our cravings for certain foods. Oftentimes people will feel comforted after eating high-calorie food during stressful periods. This may lead to an increased intake of calories which then leads to weight gain if this behavior becomes long-term.
There are many ways you can combat this issue and reduce stress levels: getting enough sleep, focusing on deep breathing exercises (just five minutes each day), exercising regularly, and carving out time for fun and relaxation each day can all help.
Disease Risks Associated With Body Fat
If you’re concerned about the health risks associated with having a high body fat percentage, you’re not alone.
According to ACE, a significant amount of evidence shows that men with a body fat percentage greater than 25 and women with a body fat percentage higher than 32 have an increased chance of developing chronic illness and disease.
Other factors can assist you to assess your risk for diseases such as heart disease. If the calculator determines that your body fat is excessively high, see your doctor about additional methods to measure your health risks.
Body mass index (BMI) is one of the most commonly used assessment tools. BMI is a numerical value that estimates your body weight. It is not a percentage of your total body weight. You can use a calculator to determine your BMI.
A score of 25 or above indicates that a person is overweight, while a score greater than 30 suggests that a person has obesity. A BMI between 18 and 24 is considered healthy for most adults – however, this number isn’t absolute.
Why Should You Measure Your Body Fat Percentage?
People should measure their body fat percentage because it can help them set goals and track their progress. Knowing your body fat percentage can also help you to maintain a healthy weight and avoid chronic illness.
A simple body fat calculation, like above can tell you if you are overweight, underweight, or at a healthy weight.
It can be used to evaluate the effectiveness of your fitness routine or nutritional choices. It is commonly used by athletes, sports teams, and personal trainers as a way to determine body composition. It can also be done by the average person to track their progress.
By knowing your body fat percentage, you will be able to create a customized plan that will help you achieve your goals.
Body Fat And Body Mass Index
Another way to determine the body fat is the body mass index or BMI. The body mass index is a calculation that uses height and weight to estimate how much body fat a person has. BMI is used to determine if a person is at a healthy weight, overweight, or obese.
To calculate your body mass index, use the this BMI calculator.
Body Fat Calculation
Body fat calculators use a simple formula to estimate body fat. The calculation is different for men and women, but the result is a good estimation of your body fat percentages.
While this method is not 100% accurate, it’s easy to use and can give you a general idea of where you stand.
Calculating Your Body Fat Percentage:
The formula to calculate your body fat percentage starts with a simple weight calculation. Depending on if you’re male or female, you’ll use different formulas:
Calculate Body Fat For Women:
(Total bodyweight x 0.732) + 8.987
Calculate Body Fat For Men:
(Total bodyweight x 1.082) + 94.42
Next, the tool uses fractions of each body measurement to estimate your body fat percentage.
So, what do you need to remember?
Now that you know all about body fat percentage and how to reduce weight healthily, it’s time to put this information into practice!
Make sure to drink plenty of water, avoid filling up on high-calorie foods, and add cardio and strength training to your routine. To level up your home gym equipment, check out the cardio equipment as well as the strength equipment.
If you’re feeling stressed out, try some deep breathing exercises and get enough sleep.
And lastly, remember to have fun and enjoy each day. By following these guidelines, you’ll be well on your way to reaching your fitness goals in no time!