Body fat is a critical evaluation when considering weight loss and general fitness. It is one indicator of the effectiveness of a weight loss program. A certain amount of fat is necessary to live. Fat regulates temperature, insulates the systems and is the body's premier source of energy. While you need some fat to survive, excess fat will leave you at risk for heart disease, diabetes, high cholesterol, high blood pressure and metabolic syndrome. Understanding the process used to measure body fat and the meaning of that measurement will help you embark on a healthy lifestyle and reach a weight loss goal.
Step 1
Use a device to measure your body fat. For home use, you can use a bio-impedance unit. These machines are either hand-held or stepped on like a scale. As an alternative, have a calipers body fat measurement done at the gym or clinic. According to personal trainer Lynn VanDyke, both instruments have a margin of error ranging from 3 to 4 percent.
Step 2
Access your fitness level. A fitness level determines what range would be healthy for your body and lifestyle. Fitness levels fall into five levels.
Essential Fat; this individual is overly lean and needs to judge if they have a healthy amount of essential fat. Essential fat is what your body needs to survive. Someone concerned with weight gain would need to determine the correct amount of essential fat.
Athletes; involved in a professional or amateur sports arena, such as weight lifting or running
Fitness; someone embarking on a fitness routine to either improve or maintain a healthy lifestyle. This would be the goal range for anyone looking to improve the fitness level though routine exercise.
Acceptable; this is a healthy range for an active individual. This would be the goal range for basic weight loss through moderate dieting and exercise.
Obese; this is the range that signifies obesity. The Mayo Clinic defines obesity as having an excessive amount of body fat.
Step 3
Compare your body fat reading from the measuring device to the range appropriate for your fitness level. Ranges are set based on gender and fitness, and provided by The American Council on Exercise.
Essential Fat Range: Women: 10 to12 percent/Men: 2 to 4 percent
Athletes Range: Women: 14 to 20 percent/Men: 6 to13 percent
Fitness Range: Women: 21 to 4 percent/Men: 14 to 17 percent
Acceptable Range: Women: 25 to 31 percent/Men: 18 to 25 percent
Obese Range: Women: 32 percent or more/Men: 25 percent or more
Tips and Warnings
- A healthy body fat percentage can vary based on the age of the individual. See a doctor before beginning any exercise plan.
Member Comments