How to measure body fat and how to calculate body fat percentage in daily life

Body fat percentage is an important indicator of whether a person is obese. Some people may not be that heavy and just have a little flesh on their body, but if the body fat percentage is too high, then they are also obese. And controlling body fat percentage is the key to weight loss. Only by reducing the body fat percentage can the goal of weight loss be truly achieved.

1: Calculation formula: Body fat% = 1.2 × BMI + 0.23 × age - 5.4-10.8 × gender (male is 1, female is 0) BMI = weight ÷ (height × height)

2: The ideal body fat percentage is 14-20% for men under 30 years old and 17-23% for those over 30 years old; 17-24% for women under 30 years old and 20-27% for those over 30 years old. Men with body fat exceeding 25% and women with body fat exceeding 30% are considered obese.

1: Standard value: 15%~20% for men, 25%~28% for women. Measurement method: Those in need can go to a gym or hospital to use professional instruments for measurement.

2: Most people judge whether they are obese by weight, which is actually not accurate. A more accurate standard for judging whether you are obese should be body fat percentage, which is the percentage of body fat in the total body weight. Fat is very important to the human body, and too much or too little will affect health. Generally speaking, men with body fat above 25% and women with body fat above 30% are considered obese, which can cause high blood pressure, hyperlipidemia, coronary heart disease, diabetes and other diseases; too low body fat percentage, that is, men below 5% and women below 13%, may cause physical dysfunction.

1: The best time to measure is in the morning, preferably right after waking up from a good sleep (7-8 hours). At this time, the measurement data of weight and waist circumference are the most accurate.

2: Body fat formula for men: Parameter a = waist circumference × 0.74 Parameter b = body weight × 0.082 + 44.74 Total body fat weight = a - b Body fat rate (body fat percentage) = (total body fat weight ÷ body weight) × 100%

3: Body fat formula for women: Parameter a = waist circumference × 0.74 Parameter b = body weight × 0.082 + 34.89 Total body fat weight = a - b Body fat rate (body fat percentage) = (total body fat weight ÷ body weight) × 100%

Losing weight is actually a misunderstanding. Controlling body fat percentage is the key to healthy weight loss. It is best to do aerobic exercise for the whole body, such as brisk walking, jogging, swimming, climbing stairs, cycling and other aerobic exercises. You can also do local exercises such as sit-ups and dumbbells. Each exercise should last at least half an hour. At the same time, change bad living habits such as sitting for a long time and staying up late.