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What is your ideal amount of body fat

To achieve your ideal fat percentage and have a good body definition you should decrease the amount of fat-rich foods you eat and it is recommended you practice high-intensity exercise for at least 90 minutes every day, such as running or jumping for example.

The amount of ideal body fat in man can vary between 16 and 20% and in women between 20 and 24%, but these values usually increase with age and in most cases are higher in women. In addition, an individual who does physical activity regularly has less body fat than one who is sedentary.

What is your ideal amount of body fat

How to calculate your body fat

To calculate body fat, bio-impedance devices such as scales are used to easily assess body weight, muscle, and body fat, and the measurement should be done fasting or at least 1 hour after a light meal, like a salad.

This measurement should not be taken during pregnancy, after intense physical activity, during menstruation, or 5 days before or 5 days after menstruation, because these ranges can change.

There are formulas that a nutritionist can use that measure the amount of localized fat taking into account the circumferences and folds of the skin in the regions with there is more body fat such as abdomen, back, arm and thigh. This will help the physical trainer to do a training plan to reduce fat located in a region of the body.

Body fat ranges for men

 20 to 29 years of age30 to 39 years of age40 to 49 years of age50 to 59 years of age
Athleteless than 11%less than 12%less than 14%less than 15%
Good11% to 13%12% to 14%14% to 16%15% to 17%
Normal14% to 20%15% to 21%17% to 23%18% to 24%
High21% to 23%22% to 24%24% to 26%25% to 27%
Too highmore than 23%more than 24%more than 26%more than 27%

Body fat ranges for women

 20 to 29 years of age30 to 39 years of age40 to 49 years of age50 to 59 years of age
Athleteless than 16%less than 17%less than 18%less than 19%
Good16% to 19%17% to 20%18% to 21%19% to 22%
Normal20% to 28%21% to 29%22% to 30%23% to 31%
High29% to 31%30% to 32%31% to 33%32% to 34%
Too highmore than 31%more than 32%more than 33%more than 34%

When a person is over 60 years old, it is normal for the body fat percentage to be higher than the ranges shown above, therefore, it is necessary for the nutritionist to associate the range with the persons diet and amount of physical activity.

Keeping the amount of body fat within the ideal values is important to ensure health, to protect internal organs and maintain ideal body temperature, for example.

How to decrease body fat

To lose weight and decrease your body fat percentage it is important to maintain or increase muscle mass. To do so, it is important to practice regular and high intensity physical activity for at least 3 months, such as riding a bike or running.

Put your data in the calculator below to find out what your BMI is and whether it is within normal range:
 

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