Body fat percentage and body mass index are two useful methods of tracking fitness and weight loss progress. These measurements can provide motivation as well as give you a baseline to know how to improve your overall fitness. Both body fat percentage and body mass index are highly individualized and should be used as guidelines to help you set goals. Consult your doctor before beginning any weight loss program.
Body Fat Percentage Measurements
Body fat percentage is a measurement of the amount of your body that is composed of fat and how much is lean weight, which includes muscles, organs, bones and blood. Methods to calculate body fat percentage include skin-fold measurements, bioelectric impedance tests and circumference measurements. The most accurate system for determining body fat is called hydrostatic weighing, which involves immersing the subject in water and requires highly specialized equipment and trained professionals to execute the test.
Body Fat Ranges
There are several ranges of body fat for both men and women depending on the level of fitness. The lowest range that women can reach and still maintain normal body function is between 10 percent to 13 percent. If body fat percentage drops lower than this, serious health problems may result. Female athletes generally have between 14 percent and 20 percent body fat. The range that is considered fit is between 21 percent and 24 percent. An acceptable amount of body fat for women is 25 percent to 31 percent and obesity is considered to be 32 percent or higher.
Men can allow their body fat to drop as low as 2 percent to 5 percent before encountering health risks. Male athletes can maintain a body fat of 6 percent to 13 percent and fit men can enter the range of 14 percent to 17 percent. An acceptable range for men is 18 percent to 24 percent and obesity is considered anything over 25 percent.
Body Mass Index
Body mass index, or BMI, is a ratio of height to weight that is used as a marker of general health. The body mass index is considered an inaccurate assessment for very muscular people or those who have lost large amounts of muscle mass.
BMI Recommendations
An underweight BMI is anything less than 18.5. A BMI of 18.5 to 24.9 indicates normal weight and a BMI of 25 to 29.9 indicates overweight. A BMI of more than 30 is an indicator of obesity.
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