Most people know that having too much or too little body fat can cause health problems. Too much body fat leads to an increased risk of major chronic diseases, including hypertension, diabetes and heart disease. Too little body fat can increase the risk of osteoporosis and decreased immune system functioning. To avoid these risks, it is important for women to know what percentage of body fat is essential for their health and well-being.
What is BMI?
BMI stands for body mass index, which is an estimation of your body fat percentage according to statistical norms. Most commonly, your BMI is calculated by plugging your height and weight into a formula, then analyzed according to a series of classifications. The formula is as follows: divide your weight in kilograms by your height in meters, squared (BMI = Weight [kg] / Height [m] x Height [m]).
Measuring Your BMI
There are several ways to measure your body fat percentage. One of the most common ways is to use an electronic scale that calculates your BMI. Electronic scales use bio-electrical impedance, which is based on the principle that electrical signals travel faster through lean tissue than fatty tissue. Another method for measuring your body fat percentage is to have a professional use skin-caliper testing. Skin calipers are tools specifically designed to measure body fat, and the test is usually available at health and fitness clubs.
General Classification of Your BMI
The World Health Organization and the Centers for Disease Control specify that a healthy BMI value is between 18.5 to 24.99. The CDC goes on to state that BMI values below 18.5 are "underweight," values between 25 to 29.9 are "overweight," and those 30 and above are "obese." These classifications and values are valid for either metric or imperial measurements, as both produce classifiable percentage results. WHO also offers further classification categories like mild, moderate and severe thinness, as well as three classes of obesity. It is important to analyze your BMI result in these terms before considering how much of your body fat is essential.
How Much Body Fat is Essential?
Once you have measured your body fat and found out which general classification it is in, you can find out how much of that fat is essential. A certain amount of body fat is necessary, as it regulates body temperature, cushions internal organs, helps with shock absorption during exercise and stores caloric energy. According to the American Council on Exercise, between 10 to 13 percent body fat is essential for women. Other classifications include athletic, or 14 to 20 percent; fitness, 21 to 24 percent; and average, 25 to 31 percent. Essential fat is the bare minimum needed for bodily function.
Calculate Your Ideal Weight
You can use your BMI result and the percentage of essential body fat to calculate your ideal weight. You must first calculate your lean body mass, or the weight of your non-fat tissues. For example, let's suppose your BMI result was 23 percent and you weigh 150 lbs. Subtract your BMI index, or body fat percentage from 100 percent: 100-23=77. Multiply the result and your total body weight to find out how much of your weight is lean tissue: .77 x 150 lbs = 115.5 lbs. A body weight for the desired percentage is calculated by subtracting the desired body fat percentage from 100 percent and then dividing the lean body weight by that result. For example, 100 percent - 20 percent desired fat percentage = 80 percent desired lean percentage. 115.5 lbs. lean body weight / .80 desired lean percentage = 144.4 lbs. ideal weight. Use this process and your individual results to find your own ideal weight.
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