Fat mass percentage refers to the amount of fat present in the body in terms of percentage. It includes both essential fat and fat reserves. Essential body fat is found in the nerves, bone marrow, and organs, and you can't expect to lose it without suffering serious side effects. Fat stores build up when you take in excess calories and energy and can be safely reduced by losing weight or decreasing your body fat percentage. The United States Navy has devised a method that allows you to calculate the percentage of body fat mass. Just take a few measurements and perform some mathematical calculations to get a value that will help you understand if you are healthy and of normal weight. To measure body fat mass, it takes just a few minutes, a measuring tape and a calculator.
Steps
Method 1 of 2: Measure Body Fat
Step 1. Measure your height
Measure how tall you are while barefoot, keep your back straight, head straight and gaze forward.
- It is difficult to measure your height by yourself. If possible, get help from a family member or friend.
- Call your doctor and ask him what your precise height is if you know he has recently measured it.
- If you are to join a military corps, only one serving member is authorized to take the measures.
Step 2. Measure your waist size
If you are a man, measure the circumference of the waist at the level of the navel. If you are a woman, measure it where the waist is narrowest. The arms should be relaxed and extended at the sides.
- Do not hold your belly in while measuring.
- Try to relax and measure your waist size while exhaling to get a more accurate measurement.
- The body mass index does not affect the abdominal circumference.
Step 3. Measure your neck
Start under the larynx (Adam's apple) by holding the tape measure horizontally.
- Try to keep your head straight, your neck relaxed and your eyes facing forward.
- Make sure your shoulders are also relaxed and turned backwards. Do not curve them forward.
Step 4. Measure your hips if you are a woman
Wrap the measuring tape around where your hips are most prominent.
If you are dressed, tighten the tape measure slightly around your hips to compensate for the bulk of the clothes
Step 5. Calculate your body fat percentage
Enter the measurements in the appropriate formula or get help from an online calculator. Rounds the result to the nearest percentage value.
- When calculating your body fat percentage, you need to convert your height from centimeters to inches as this is a formula used by the US Navy.
- For men, the following formula should be used:% body fat mass = 86,010 x log10 (waist_circumference - neck_circumference) - 70,041 x log10 (height) + 36,76
- For women, the following formula should be used:% body fat mass = 163, 205 x log10 (waist_circumference + hip_circumference - neck_circumference) - 97, 684 x log10 (height) - 78, 387
Step 6. Take your measurements again
To get the most accurate result possible, it is advisable to repeat the measurements 3 times.
- Calculate the average percentage by adding the three results and then divide the total value by three. In this way, the data relating to body fat mass will be more accurate.
- If one of the measurements has a discrepancy that exceeds 2 cm, take all measurements even a fourth time and then calculate the average considering all four measurements.
Method 2 of 2: Understand what Body Fat Mass Percentage is
Step 1. Compare the results to the standards of a healthy person
Knowing your body fat percentage and knowing where it falls against standards can help you better understand your overall health. It will also help you figure out if you need to lose weight, maintain your current weight, or gain weight.
- For men, the percentage of fat mass should be: for those in athletic shape between 6 and 13%, for those in good physical shape between 14 and 17%, for those in a state of physical fitness acceptable or average between 18 and 25%, while if the percentage of fat mass exceeds 26% the person is generally considered overweight or obese.
- For women, the percentage of fat mass should be: for those in athletic shape between 14 and 20%, for those in good physical shape between 21 and 24%, for those in a state of physical fitness acceptable or average between 25 and 31%, while if the percentage of fat mass exceeds 32% the person is generally considered overweight or obese.
- Remember that the percentage of fat mass is only one of the numerical values that describe a person's weight and general health. It is used in conjunction with a variety of other factors (such as weight, height, and BMI) to determine what the correct body fat percentage and body weight should be for each.
Step 2. See your doctor
Once you have found out what your body fat percentage is and have compared it to standards, you should examine the results further with the help of your doctor, especially if they indicate that you are overweight or that the percentage of fat fat mass is above average.
- If your body fat percentage indicates that you may be overweight and think you need to lose weight, ask your doctor to suggest a diet plan that's appropriate and safe for your physical condition.
- Also, ask your doctor if excess fat can affect your current physical condition and if it can increase your risk of developing certain diseases.
Step 3. Consult a dietician
He is a nutrition and health expert who can help you create a diet that suits your needs and give you valuable advice that will help you reduce your body fat percentage by making the right choices at the table.
- The dietician will also be able to assess your current lifestyle and suggest what small changes you should make to bring your body fat percentage back to healthier limits.
- You can ask your doctor to recommend a good dietician.
Step 4. Contact a personal trainer
Make an appointment with a fitness expert to help you create a weekly exercise program to build muscle and reduce your body fat percentage.
- Many gyms offer a free or discounted session with a personal trainer to all new members.
- Having a personal trainer follow you can be expensive, but it is generally worth getting help at least initially to find out which exercises are best in your specific case. You can book from 1 to 3 lessons and then continue on your own following his suggestions.
- Of course, it is not enough to be supported by a personal trainer to decrease the percentage of fat mass. You will need to train consistently and eat right to get results.
Advice
- Use an appropriate tape measure to get correct measurements. It must be made of a non-elastic material, for example fiberglass. Do not use a metal, steel or fabric measuring tape.
- Body fat percentage is not an accurate measure of the amount of fat in the body, it is just an estimate. The hydrostatic test is the only widely accepted test for measuring body fat.
