How to calculate how much body fat percentage to lose,diet books that actually work nasa,weight loss program at miriam hospital - Tips For You

20.08.2014
HelenPlease go to get your bodyfat measured more accurately, the calculations here are very inaccurate and the advice even worse! First of all - don't worry you can make changes to improve on this and you are young so you do not have a long life time of habits to contend with. I would not go on a "diet " per say, you need to make permanent changes to see permanent results - which is why diets fail time and time again. I would advise you to start by drinking 3 litres a water - this a lone will help you feel fuller and eat less - often we confuse thirst for hunger. Courtney GraleyAssuming heavy work out 5-6 x per week, that brings you to a total of around 2800-3000 calories per day.
JamesNot to mention both competed in the golden era where steroids were openly discussed and used to their full extents. RobynIt says that my body fat is 26% but I know that's not right because my stomach is flat and part of my obliques are visible. PhillupIt just means you have a big ass where with women it goes to legs, stomach, and ass. JennyI currently weigh 130 and I did the calculations above I have 29.58% of body fat how much weight do i need to lose?? Body Fat Percentage is a measurement of how much fat the body is carrying in comparison to the rest of the body’s lean body mass (bone, muscle, organ tissue, blood and everything else) that is not fatty tissue. Knowing your body fat percentage is very important when you are trying to improve your health and fitness. A higher body fat percentage is expected in females because women have a different body composition compared to men.
If your body fat percentage is lower than the recommended levels, you are at risk of health complications such as organ damage. If your body fat percentage is above the recommended score, you fall into the obese category. After you have measured your current height (in metres) and weight (in kg), enter the details into the following Body Fat Percentage Calculators, based on your sex and age (in years).
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Fat 2 Fit Radio » Blog Archive » How Much Should I Weigh for Optimal Health?
In the 50’s, Insurance Companies began releasing height and weight charts for men and women which told you how much you should weigh depending on your height. BMI stands for Body Mass Index and is the latest measure of what an ideal body weight should be. Don’t just rely on BMI and an indicator of your health and fitness because there are some major problems with BMI.
The BMI is a good measure for looking at populations as a whole, because all physicians have height and weight data.
Body fat percentage is now considered the most important factor, because that is a fair measure for everybody.
For more information and specific body fat percentage guidelines, here is the link to Shape Up America’s advisory against using BMI and rather to use body fat percentage.
Body fat can be expressed as the percentage of a person's body mass that is not fabricated with bones, visceral organs, muscles or water. The body fat norms may vary depending on the source you visit and it is very much useful to maintain a healthy range. We have put together a scale for you to determine what is a good or a bad bodyfat percentage.
This is the least accurate of the three but if you stick to one method of calculation while recording in a workout log you can at least have a baseline to start from. The factors such as diet, exercise program, thermogenic food items, age, sex, thyroid activity etc affects the increase and decrease in the body fat.
Everyone’s body is different, well all carry fat differently, require different calorie intake, and run better on different diets. We need some way to determine our progress, to report in scientific studies, to make medical advances. BMI stands for Body Mass Index and it is used to measure the ratio between a person’s height and mass. The theory behind BMI goes something like this: You can take a population which you think is “fit” and then determine a ratio between their height and mass. BMI is broken down into 4 major categories: underweight, normal weight (fit), overweight, and obese.
BMI has seen a lot of debate recently because it’s original intention was to allow doctors to objectively discuss weight issues with their patients. Applies to men and women, and even children (slightly modified formula) – The same formula can be applied to almost all people, with the exception of children who require a modified formula.
It can estimate the degree of fatness better than weight alone – Instead of relying on weight, it adds another dimension that makes it more accurate to specific individuals.
Not A Direct Measure Of Fat – Height when compared to weight indicate the presence body fat but they are not direct measurements of body fat.
Overestimation Of Fat In Athletes – There are two types of body mass, lean body mass and fat body mass.
Body fat percentage works because illnesses like diabetes, heart attack, stroke, and cancer are all statically related to the amount of fat a person has on their body. The advantage of body fat percentage is that it breaks down a person’s mass in terms of lean mass (skin, organs, blood, muscle, etc.) and fat mass. There are several ways to calculate body fat percentage, which I will get into later in the article. Body Fat Distribution – This is how fat is distributed across the body, how somebody “holds their weight”.
We are all different though, some men have big and wide bellies while others have a thinner profile but their stomachs go out further.
As we age, the body stores fat in different areas, subcutaneous body fat will probably stay the same but the visceral and intramuscular fat may increase with your grey hairs. Most of us know that too much body fat is a bad thing, but so is having too little body fat.
ACE stands for the American Council on Exercise (ACE) and their chart is one of the most referenced charts on BF%.
As you probably noticed, men and women are dramatically different in percent body fat levels.
If you estimate your percent body fat to be 16% then a male would be in the “Fitness” category while a female would be in the “Athletes Category”. The “essential fat” category is the minimum amount of fat required for basic bodily functions. The major advantage is that the chart is easy to read, you are either in a category or you are out.
They used skin fold calipers and a number of equations to determine accurate body fat estimation depending on age. Once you have determined you percent body fat, find your age on the left hand side and then scroll over until you find your percent body fat. For example, if you are a 32 year old female with 19% body fat, you would be in the blue section, which would be considered lean.
Using the chart will provide an accurate measurement for health based on your body fat percentage.
4% Body Fat Percent: Men– At this level all the veins are showing and muscle striations can be seen. 7% Body Fat Percent: Men – At this level of body fat muscle striations and veins are still visible across most of the body.
15% Body Fat Percent: Men – This guy is just out of skinny jeans and the frame is becoming fuller.
20% Body Fat Percent: Men – Fat and skin starts to round over most muscles and veins are no longer visible. 25% Body Fat Percent: Men – The body no longer has the masculine V-shape as the waist starts to protrude farther out.
30% Body Fat Percent: Men – At 30%, the body has filled out and fat is no longer added just at the waist, circumference of the waist, back, arms, and legs starts to increase.
35+% Body Fat Percent: Men – Waist circumferences can be 40+ inches for a man with 35% body fat and the stomach now hangs over the waist of most pants.
15% Body Fat Percent: Women – While 11% is competition bodybuilder range, 15% is more of what you see in fitness magazines. 18% Body Fat Percent: Women – The level is of body fat is the “beach body” look that most women strive for and is sustainable for extended periods of time.
21% Body Fat Percent: Women – At this level, there is some definition in the abs but mainly when flexing.
25% Body Fat Percent: Women – Body fat is starting to accumulate in the butt and thighs and curves are starting to appear.
30% Body Fat Percent: Women – Typically a woman around this body fat range would be at the upper range of average or lower range of overweight. 35% Body Fat Percent: Women – Since women tend to put on muscle in the hips, butt, and thighs, it isn’t until around 35% that the face becomes fuller and the belly may start to roll over a belt. 40+% Body Fat Percent: Women – Fat is starting to accumulate in all areas now as overall the body becomes much rounder.


A quick note:  The amount of body fat and your body fat percentage have no effect on the amount of muscle mass you have. While pictures can do a good job if you fit into a “normal” body type and have some muscle on your frame, if you fall into an “extreme” then you may need a more accurate approach.
The benefit to skin fold calipers is that they are fairly accurate, inexpensive, repeatable, and you can do them without a friend grabbing your fat. If you are not trying to spend an arm and a leg and just want to know your ball park figures, these things are awesome. Using pretty cool technology, you can now buy scales which send a slight electrical current through your hands or feet and determine the resistance. The benefit of these scales is that they are super simple to use and overall pretty inexpensive. If you don’t like calipers or are higher in body fat percentage, it may be better to grab the scale.
If you serious about starting a fitness program then body tape would be a very good investment to track your progress.
If you are looking to know EXACTLY what your body fat percent is, then you will need to get it tested through hydrostatic weighing. While the test is very accurate, it has some major downsides: you will need to be around a research lab, university, or hospital to get the test performed, and requires you to fork over $100-200. If you are overweight or would like to look sexier, changing your body fat percentage is can rather complex. Eat less than 100 grams of carbs per day – Carbs are what actually make you fat, simply carbs are very easy for your body to turn into fat, so any excess carbs in the blood stream turn into fat. High Intensity Interval Training (HIIT) – Interval training is a great way to quickly burn a lot of calories. Follow the Paleo or Keto Diet – Keto and Paleo are easy to follow diets to try to reduce carbs in your daily diet.
Try Intermittent Fasting – Intermittent Fasting (IF) keeps the body from over eating while preventing hunger pains. The problem is that most diets are hard to incorporate into your life; kids don’t want to eat the food, an unsupportive spouse, or a lack of time to research everything properly.
I think that’s a decent estimate, but it’s hard to determine how rigorous you are working out. The body fat % calculator says that I am 36% body and need to lose around 20lbs (I weigh 169) to see any abs. You can be a sumo wrestler who is over 300 pounds and be a gifted athlete (fit), perhaps healthy as a horse, but also incredibly obese at the same time. I'm not worried about that other than my ass is flatish and all my fat is stored in my stomach. While knowing your Body Mass Index can be very useful as a quick guide to whether you are a within a healthy weight range, the Body Fat Percentage Calculator also takes into consideration your age and gender as well as your height and weight. This is due to physiological difference such as hormones, breasts, female reproductive organs and the fact that women require a higher amount of body fat for ovulation to occur. If you are an elite athlete, your body fat percentage may be quite low at certain times, however be sure you are giving your body enough fuel that it isn’t burning the vital fat stores that are responsible for protecting your organs. To avoid health complications associated with obesity it is recommended you discuss a healthy living plan with your doctor. Women carry more body fat than men since it is assumed that the female body needs this fat for childbearing and hormonal functions. Basically, calipers are used to pinch skin in specific areas of the body to get measurements. A body fat scale is another way of calculating body fat that works by sending a undamaging electrical current through the body.
Body fat is also influenced genetically, hormonally and by the body maintenance condition. Diet and fitness is highly variable between individuals so it is very hard to create a mathematical formula to compare everyone. Accomplishing any of those requires being able to compare people in some form that isn’t subjective. If you then take a person, say Person A, and take their ratio between height and mass, you can compare the ratio of Person A to the ratio the “fit” people had. Many doctors have taken BMI numbers to be an authority to classifying people, which was never its intended purpose. Calculating the BMI of a person who has lots of muscle on their body can result in skewed numbers because BMI will only take into account their total mass, not muscle mass vs. Instead, health and fitness professionals use a more accurate way describe the health of a person: Body Fat Percentage. Multiple studies have shown a direct link between the more fat a person has and the higher the risk for major illnesses. Everyone is slightly different and understanding the concepts below we help you understand why and how they relate to body fat percentage. Some women will keep more of their weight on their upper arms rather than their hips or stomach. Definition is attributed to vascularity (veins showing) and muscle striations (muscle fiber showing beneath the skin). The chart breaks down various levels of body fat and assigns the percentages to people who typically have that level of body fat percentage. The main reasons for this are breasts, hormones, and an essential level of fat for child birth. Comparing a 45 year old to a 25 year old will result in major differences in how fat is stored on the body. This chart and the equations behind it are considered to be the most accurate measurement of a body fat since it includes age. Most men and women find this range of body fat to be the most attractive since there is some muscle definition but the face is fuller. Very little vascularity is showing and the abdominal muscles are no longer visible without flexing. If you are a guy under 6’4” (193 cm) and wear over 34” pants then you probably fit into this category.
There is no longer any muscle separation and “the beer belly” is starting to be noticeable through shirts. At this level of body fat menstruation stops as the female body does not have enough fat to safely carry a child. Body fat is appearing in the arms and legs, muscle separation is almost gone, and so is vascularity.
Body fat is starting to round the arms and the legs but in a smooth look where muscles can still be seen. At 25%, this is what is considered “standard”, where a person is neither overweight nor underweight.
The hips will start to push wider than the shoulders, creating a pear shape instead of an hour glass.
I have ranked them in terms of accuracy, but with increased accuracy come price and time tradeoffs.
With a skin fold caliper, you pinch your own skin in strategic areas and use the caliper to measure in millimeters. The problem is that you need to make sure you hit the same spot every time, can be less accurate for newbies, and can be inaccurate for people with a higher % body fat (25+% in men and 35% in women). If you are in the market for a new scale, it is probably worth it to spend the extra $20 and get one. Neither of these methods are highly accurate, and tend to dramatically overestimate body fat percentage in thin people.
It sounds complex but really all it is, is dunking you in some water to see if you sink of float (fat floats and muscle sinks).
Repeatability is rather low since most people down keep $$$ in the piggy bank for a body fat test. Most people think, “If I just eat less, I’ll have a lower body fat percentage.” That is true, but it takes a long time to get there since you will be losing muscle first, then the fat. Reducing carbs and eating more fat and protein works wonders to reduce body fat percentage. Adding muscle mass makes you look better while forcing your body to expend calories to repair itself. The key benefit to HIIT is that you burn calories for up to 24 hours after you work out due to EPOC (excess-post exercise oxygen consumption).  Studies have shown that it increases fat loss by 9 times over regular cardio! IF depletes glycogen stores, which means that carb over consumption is reduced (aka less fat). I'm a good size except I have lots of lower belly fat that keeps me from a flat toned stomach.
Due to my body shape, is it possible to actually see abs prior to a 25% body fat percentage?
Female fitness models are in the range of 21-24%, and ripped athletes in the 14-20% bracket.
Body fat is responsible for numerous functions in the body such as temperature regulation and the cushioning or insulation of organs.
Age is also considered when calculating the acceptable levels of body fat in a persons body.


There are many other variables and health conditions that can affect the composition of persons body, so if you are concerned about your body fat percentage, be sure to talk to your local doctor before embarking on a new eating or exercise plan. The amount of body fat is calculated based on the speed of the current, since the current travels through muscle faster than fat.
It seems that the fat distribution is influenced by age, genetic inheritance, race, but to a greater extent by gender specific hormones.
Some smart researches and mathematicians have devised a few ways to help us compare individuals based on their height, weight, and fitness; one is BMI and the other in Body Fat Percentage. It is used to determine how much a person’s body weight departs from what is desirable for a person of his or her height. If their ratio were close to the “fit” group then they would be considered fit, if they were not close then they would fall into another category. Everyone is slightly different and body fat percentage allows comparison across many different body types. Some people with more muscle can hide a higher BF% than skinny people with similar numbers.
The face looks gaunt, the buttocks has striations, and the body is approaching a minimal level of fat to survive.
There is a lot of separation between muscles, vascularity and muscle striations seen through the skin.
There is muscle definition in the arms, shoulders, legs, and abs, while vascularity is fading and so is muscle separation in fattier areas like the glutes.
BMI is well into the overweight category and walking for extended periods of time may become difficult.
It works because fat is a poor conductor of electricity while muscle (mainly water and ions) is a good conductor. The downsides are that they are less accurate than the skin fold calipers and can fluctuate depending on hydration. Many people like the Tanita BF Monitor Scale but you can also get hand held ones which are smaller. You then take measurements of various areas of your body to determine what your body fat level is. The benefit is that a body tape measure is very cheap but the questionable accuracy is a major drawback here.
The testers will then ask you to blow out all the air in your lungs and weigh you on a scale underwater, and then some calculations are done to determine your percent body fat. Also, long distance aerobic training will actually reduce lean body mass so you will initially increase your body fat percentage!
Try and focus on eating fresh food not processed with no proportion of meat of fish if you include it in your diet being bigger than a packet of cigarettes - and then fill up on vegetables. If you are concerned you are eating too little, or too much, you may consider getting a BMR test using a metabolic analyzer.
I've been watching what I eat and working out but I feel like nothing is getting me the right results and it's almost summer time.. Building up some lean muscle is an expected outcome of healthy eating and regular exercise so putting on body weight due to increased muscle mass should be viewed as a positive change in most circumstances. The expected body fat percentages for growing children are slightly higher than for adults. But consumption of too much fat causes severe problems like heart disease and hypertension. Sometimes increases in the level of fat causes higher blood pressure, diabetes, high cholesterol, some forms of cancer and heart disorders. With the increase in weight (pounds), first the size of the fat cells increase and then number. The chamber calculates air displacement, which can be changed to relative fat when weight is factored in, since muscular people are denser.
This calculation is just a prediction of body fat due to differences in gender, age, body size, ethnicity and fitness level. Most body fat charts will take this into consideration, allowing for higher body fat percent as we age. For most men, 6-9% body fat is unsustainable.  Most magazine fitness models fall into the 6-9% range.
If you take a measurement at the same time every day (right when you wake up preferably) then they should be reasonably accurate. I am working on losing 10 lbs but according to this calculator I am over 35% fat and therefore obese. The Calorie Calculator will find out your weekly calorie need after analyzing your age, gender, height, weight, and the level of activity you undertake usually.
I suspect your lean body mass is a little lower, and your body fat a little higher than you think. That being said, you said you want to be fit, and fitness is usually defined as the ability to perform physical work.
Also how can I get rid of a little bit of this fat poich on my lower abdomen so I can acctually have definition but not a six pack?
When people get older, their lean body mass is likely to decline due to reduced lean muscle mass and reduced bone density. The most reliable results are performed by a professional, and done by the same professional time after time. Similarly people who go on a diet automatically assume that loosing weight is equal to loosing fat. That being said, your goal would to get below 122 pounds while not losing any more lean body mass. For example, a person who commences a new weight training program may lose 3kg of fat but may put on 5kg of lean muscle mass at the same time. If you don't want to spring for a trainer, find a gym partner who can at least help you get started on doing total body exercises like squats.
Understanding that their Body Fat Percentage has reduced in this instance can be very beneficial so as not to lose hope at the beginning of a new health plan.
Click Here to lose weight (burn fat) and build muscle at the same time but… Start here If you're extremely overweight. My favourite answer is ‘it’s complicated’ and it’s a Yes and a No.Basically you could be a relatively average weight and within normal ranges person but at the same time you could have a high body fat percentage. If majority of the fat was sitting on your hips, well it may not look good in that dress but is likely to be relatively ok for your health. However, if the fat is sitting on your abdomen then that could be fairly high risk as abdominal fat can increase your risk of developing certain conditions.At the same time don’t forget that fat is essential for the body.
So apart from thinking do I have a lot of fat, measuring body fat could also be in terms of not having enough.
Not enough fat can be as dangerous for health as too much, if not worse in the extreme cases.In terms of weight loss, if you know the amount of fat your body carries you could set your goals accordingly. What they don’t measure is the internal fat such as the one which hides away into the abdomen and the organs so it could be misconceiving.However, so could be some direct methods as they give you a percentage of body fat rather than the location of the fat in the body.
Like most indirect formulas always allow a ‘give-and-take’ range for example if your calculation is 25%, is more like approximately 25%. Finally, it may be recommended to do it first thing in the morning after you used the toilet. As the day progresses there are other elements which may influence the measurements such as the body retaining water or you may be bloated etc.Skinfold CallipersThis is a hand-held device which measures the folds of skin (in centimetres) in specific parts of the body.
The sum of the measurements corresponds to a percentage of body fat in a chart depending on age and gender.It is relatively more direct measurement than simple waist circumference, however, it also doesn’t account for internal fat. Again it is an approximation but according to studies quite a close one.In a plus point it is easily accessible and inexpensive to use although is not something you buy from your local pharmacy. The downside is that it takes someone who knows how to take the measurements as it takes practice to get used to it.
If you do happen to get hold of a skinfold calliper device it should come with directions and body map for the parts that need to be measured. It sends a very low electrical current through the body and in return it measures body fat, water content, etc in the body.It’s safe and it doesn’t have any risks regardless as may sound.
Most machines are battery operated so as you can imagine the electrical current is so low that you can’t even feel it.
It is quick and fairly easy to use.The downside is that it is expensive to buy, well as far as I know there aren’t any cheap home-use versions of the machine. As with the skinfold callipers bioelectrical impedance may be available in the local pharmacy, gym or health centre.
Some places offer general check ups with body fat measurements, blood glucose levels etc.Apart from being a fairly accurate measurement, most machines provide additional information such as muscle mass and hydration levels. Often there may be additional reasons which may add to a weight problem such as dehydration.There are several other methods which can be used to measure fat such as Hydro-densitometry and DEXA which is through a body scan. Well in simple words unless it is for a specialised reason it is unlikely to find it in the local clinic.



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