The ideal body fat percentage, according to the American Council on Exercise, is 14 to 31% in women and 6 to 24% in men. This measurement reflects the amount of fat the body should have depending on sex.
To reach the ideal body fat percentage, it is recommended to reduce the intake of foods high in fat and sugar, follow a healthy diet, and exercise regularly.
The calculation of body fat percentage should be done by a nutritionist, doctor, physical education professional, or other healthcare provider, through the assessment of weight, waist circumference, and skinfold measurements. However, there are also methods that can be used at home, such as bioimpedance scales.
How to calculate body fat percentage
Body fat percentage can be calculated through anthropometric measurements, bioimpedance, or body scanners, among other methods.
1. Anthropometric measurement
Anthropometric measurement is a technique used to assess body composition. A nutritionist or other healthcare professional measures certain circumferences and skinfolds in areas with more body fat, such as the abdomen, back, arms, and thighs. For this, a caliper and a measuring tape are used.
Once the measurements are taken, prediction formulas are applied using the circumference and skinfold values to estimate body fat percentage.
2. Bioimpedance
Bioimpedance scales can also be used to estimate body fat percentage. These devices measure not only body weight but also water, muscle, bone mass, and fat. They take into account age, sex, height, weight, and physical activity level to calculate fat, muscle, and bone mass.
This measurement should ideally be performed on an empty stomach. It should not be done during pregnancy, after intense physical activity, or during menstruation, nor within five days before or after menstruation, as results may be altered.
3. Other methods
Other methods that provide an estimate of body fat percentage include 3D body scanners, DEXA (dual-energy X-ray absorptiometry), air displacement plethysmography, and hydrostatic weighing. However, these methods are more expensive and less accessible.
Can body fat be calculated using BMI?
Yes, it is possible to estimate body fat percentage using BMI results, but this method is less accurate because it does not differentiate between muscle and fat mass.
The calculation can be done using the following formula:
- Body fat percentage = (1.20 × BMI) + (0.23 × age in years) - (10.8 × sex) - 5.4
For sex, use 1 for men and 0 for women.
BMI calculator
Use our online BMI calculator below to determine whether your BMI is within normla values:
Female and male body fat percentage values
The following table shows the ideal ranges of body fat percentage for women and men:
*Essential fat refers to the minimum amount needed for the body to function properly. For women, about 10 to 13% of body weight should be fat, while for men, the minimum is 2 to 5%.
Maintaining body fat percentage within the ideal ranges is important for health, protecting internal organs, and regulating body temperature.
How to reduce body fat percentage
Some strategies to reduce body fat percentage include:
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Exercising 3 to 5 times a week, such as cycling, running, calisthenics, or strength training
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Following a healthy diet with plenty of fruits, vegetables, legumes, and lean proteins
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Avoiding ultra-processed foods such as ice cream, soda, packaged snacks, and processed meats
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Limiting alcohol consumption
It is important to consult a nutritionist or physician specializing in nutrition to assess body composition and create safe and effective strategies for reducing body fat.