Calculating our body fat percentage can help us know our general health. We cannot forget that, in excess, it can be harmful to our body.

It is important to know that there is a difference between the kilos we weigh and the amount of lipids we store. For this reason, calculating body fat can be useful if we follow a diet or exercise routine. Find out more below.

What to know about body fat

Basically, it is the amount of adipose tissue that we have in the body. It should be noted that men and women do not have the same percentage of body fat. This index is higher in women.
To be healthy, the male sex should be around 10% fat and the female 20%.
The minimum fat in men ranges between 2 and 4% and in women between 10 and 12%.
If the values are higher than 26% in them and 32% in them, they indicate obesity or overweight.
Knowing our percentage helps us a lot because in this way we know approximately how we are in the health and how we can act to reverse the situation. Remember that high body fat values are associated with an increased risk of disease, according to an article published in the journal "Obesity Facts."
It is essential to remember that we all need fat in the body since one of its functions is to protect the internal organs. It is also responsible for storing energy and using it when the body does not receive food.
Since there is no measuring instrument that indicates the percentage of body fat with total precision, we can use certain visual references.
In the case of men, the focus should be on the chest, upper abs and quadriceps.
In women, it is noticeable on the face, buttocks, breasts and hips.

How can we calculate our body fat

There are various techniques that allow us to know approximately what our body fat percentage is:

Mirror

While this is not a very scientific method, we will need nothing more than our objectivity.

Maybe it can help us to try on clothes or take pictures of ourselves with the same clothes to see the changes in our body.

Another interesting option is to compare images of us from the past or from other people (who have a healthy amount of body fat ).

Body mass index

The BMI (for its acronym) is very interesting to identify obesity and also to know if you are more likely to suffer from a disease related to being overweight. The health problems associated with being overweight are heart problems, high blood pressure, diabetes, cholesterol, etc.

In order to calculate BMI, you must divide your weight in kilograms by your height in meters. The normal value ranges from 18.5 to 24.9. If the result is greater than 30, it can carry risks for your health.

However, this measure does not offer information about the fat mass of an individual. In addition, it is not applicable to athletes, since its high percentage of muscle mass can lead to error, according to a study published in 2018.

Plicometer

It is a clamp-like device used to measure the amount of fat in specific areas

Although it is an item that doctors use, we can also get it in some specialized stores.

Calipers are affordable and the measurement is fairly approximate as long as it is used by a professional. Despite everything, there is an error inherent in the apparatus itself, which adds to the error of the individual who performs the measurement.

Measuring tape

In most homes, there is one of these tapes that are used in sewing. You can use it to measure the waist (the area that accumulates more fat, both in men and women).

To do this, stand in underwear only and place the tape measure below the navel and above the hipbones. Don't compress soft tissue.

If the measurement is greater than 90 cm in women and 100 cm in men, it means that there is a higher risk of disease.

Calculators

They need different measurements: neck, waist and hips, as well as height and weight.

It is not a 100% true result, but at least it can give us an idea of what our body fat is.

The problem with these calculators (they are found on different websites) is that they do not take into account other factors such as, for example, muscle mass or the measurement of the arms and legs, where fat also accumulates.

Bioelectrical impedance to find body fat

With this method we can measure the composition of fat compared to other tissues that do conduct electricity. Don't worry, it is not a painful or invasive technique. It simply shows how electricity levels flow in adipose tissue, muscle tissue, and bone.

However, the result is not always exact because the study can be altered depending on the amount of water we have in the body.

Underwater balance

For example, you can use a submersible balance and place it in the pool. Muscles and bones are denser than fatty tissue, making it easier to identify fat.

Hydrostatic weighing is fairly accurate (with a 2% margin of error). Many athletes use it before competing.

Bod Pod to calculate body fat

It is a technique that, apart from measuring body fat, also measures BMI, density and volume. It has a fairly low margin of error but is somewhat expensive.

Similar to hydrostatic weighing, the Bod Pod does not take place in water. In this case, air is used to make the measurement. This method can be found in professional sports centers and research laboratories. It is recommended for obese, elderly or disabled people.

Bone densitometry

Densitometry is the most effective method of measuring body fat. It uses X-rays and offers more accurate measurements. However, it is a somewhat expensive system and is carried out in specialized centers.

For it to scan us completely, we must lie down for about 10 minutes without moving.

Know your body fat to assess your health

The amount of body fat in the body can be related to the state of health. Thus, overweight and obesity are linked to an increased risk of developing diseases in the medium and long term.

To reduce the amount of fatty tissue in the body, remember that it is necessary to carry out a varied and balanced diet, accompanied by regular physical exercise.