What is Considered As Healthy Body Fat Percentage and How Can It Be Measured.

Calculate Your Ideal Body Fat Percentage

Body fat percentage (BPF) is known as the average percentage of your body that is fat tissue relative to your total body mass. 

While some fat is termed essential to the body, the higher percentage of fat you have, the more at risk you may be for developing certain health conditions, some examples are high blood pressure, heart disease, and diabetes.

 It is very important to maintain the healthy body fat percentage in order to reduce the risk of having the conditions listed above. 

A healthy body fat percentage for women is between 14% and 31% and it ranges from 10% to 25% for men. 

That’s an absolute minimum – you don’t want to go below that. So when people talk about aiming for 3% or 5% body fat, it’s completely absurd and far too low. 

Anything between 12% and 31% for a woman could be considered healthy, and for a man you’re looking at no lower than 14%.

 Most healthy males will have a body fat percentage of 10-25%.”

What is the ideal and normal healthy body fat percentage during and after pregnancy? 

What is the ideal and normal healthy body fat percentage during and after pregnancy?
High angle view of pregnant woman standing on scale

The childbearing years are a very important life stage for women that may result in substantial weight addition leading to the development of obesity.

Calculate your BMI and weight category using your weight before you became pregnant: BMI For Adults Widget

Weight Gain Recommendations For Women Pregnant With One Baby

If before pregnancy, you were…You should gain…
Underweight
BMI less than 18.5
28-40 pounds
Normal Weight
BMI 18.5-24.9
25-35 pounds
Overweight
BMI 25.0-29.9
15-25 pounds
Obese
BMI greater than or equal to 30.0
11- 20 pounds
source; cdc.gov

Weight Gain Recommendations For Women Pregnant With Twins

If before pregnancy, you were…You should gain…
Underweight
BMI less than 18.5
50-62 pounds*
Normal Weight
BMI 18.5-24.9
37-54 pounds
Overweight
BMI 25.0-29.9
31-50 pounds
Obese
BMI greater than or equal to 30.0
25-42 pounds
Source cdc.gov

 When compared with other age groups, US women between the ages of 35 to 44 years have experienced the greatest increase in obesity prevalence in the past 45 years. 

Furthermore, over 45% of women begin pregnancy overweight or obese, up from 24% in 1983. 

Gestational weight gain is also higher than it has ever been, with more than 43% of pregnant women gaining more than is recommended.

Continue reading the The Fastest Way To Lose Weight After Pregnancy

How much fat does a teenager have? 

The recommended daily intake of fat for a teenage boy aged between 11 and 14 is 86g, including 27g of saturated fat. 

Girls of the same age need a daily recommended total of 72g of fat, including 23g of saturated fat. 

For children between the ages of 7 to 10, the recommended fat intake is 76.6g a day for boys and 67.7g a day for girls.

Recommended Fat Intake for Teenagers:

Age/Gender**Calorie LevelFat Recommendations
13 year-old female2,00056-78 grams per day
13 year-old male2,20061-86 grams
14 year-old female2,00056-78 grams
14 year-old male2,400-2,60067-101 grams
15 year-old female2,00056-78 grams
15 year-old male2,400-2,60067-101 grams
16 year-old female2,00056-78 grams
16 year-old male2,80078-109 grams
17 year-old female2,00056-78 grams
17 year-old male2,80078-109 grams
18 year-old female2,00056-78 grams
18 year-old male2,80078-109 grams
19 year-old female*2,20049-86 grams
19 year-old male*2,80062-109 grams
source; fuelingteens.com

*Fat recommendations for teenagers ages 13-18 are 25-35% of total calories, and for ages 19 and older are 20-35% of total calories.

What is the healthy body fat percentage of elderly people? 

What is the healthy body fat percentage of elderly people?
Smiling nutritionist showing personalised weight-loss diet plan to the patient

The amount of body fat goes up steadily after age 30. Most Older people have been known to have almost one third more fat compared to when they were younger. 

Fat tissue builds up toward the center of the body, including around the internal organs. However, the layer of fat under the skin gets smaller.

 The healthy body fat percentage of elderly women ranging from 60 to 79 is 24% to 35%, the healthy body fat percentage of elderly men ranging from 60 to 79 is 23% to 33%. 

While overweight and obesity are usually associated with increasing risk of morbidity and mortality in middle-aged adults, relatively few studies focus on older populations, among which, most found that overweight was protective.

 Based on these various conflicting findings, it appears that the change of the role of overweight from being a risk factor for younger adults to being a protective factor for older adults is due to the influence of aging, which may be related to differences in fat distribution in the aging process.

Ideal body fat percentage for women

The American Council on Exercise (ACE) has a body fat chart that’s more like the adult BMI chart because it doesn’t factor in age and breaks it up in the following categories:

CategoryPercentage
Essential fat10-13%
Athletes14-20%
Fitness21-24%
Acceptable25-31%
Obesity>32%
Source healthline.com

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What is a healthy body fat percentage to lose weight either a week or a month? 

Diet to Lose Weight Fast

You can expect, on average, to lose about 1% to 3% of your body fat per month, but the range of loss varies widely between individuals 

because there are so many factors that affect body composition, including age, gender, amount of body fat and muscle mass that you start with, and a combination of hormones that control how efficient your body is at storing fat and metabolizing it. 

Unlike body weight, where no more than two pounds per week of loss is recommended, there are no standards or guidelines for how quickly to lose body fat or gain muscle because there hasn’t been enough research to determine what a healthy body fat percentage is.

You should also know that when you lose weight as much as 25% of the lost weight could be muscle. 

That is, you could lose 25 pounds of muscle if you lose 100 pounds. 

The principle problem in terms of weight loss with losing so much muscle is that muscle is the metabolically active “organ” in your body that burns most of the calories, and so losing it could slow down your weight- and fat-loss efforts. 

In fact, losing muscle is one of the factors involved in the weight-loss phenomenon.

Focusing on lowering your overall weight is a very good idea when you’re trying to be an overall healthier person,

 but if you can pinpoint that you’re losing fat instead of muscle mass that can be an even better indication of whether you’re getting fitter. 

The good news is that studies show that aerobic and resistance exercise is known to  prevent muscle loss by as much as 8% and 20%, respectively, if you do it consistently three or more times per week.

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How to Calculate Your Ideal Body Fat Percentage

The Ideal Weight Calculator computes ideal body weight (IBW) calculates body fat percentage based on height, gender, and age.

 The idea of finding the IBW using a formula has been sought after by many experts for a long time. 

Calculating ideal body fat percentage is simple, and in this article it has been reduced to 4 easy steps which would aid optimum calculation. 

Here’s a method to calculate your body fat using only your scale and a calculator:

you must know the recommended body fat percentile ranges
Women body fat with measure tape. Health care concept.

First, you must consider factors such as body type, heredity, age, activity and gender. 

For instance, the range for a healthy body fat percentage in women tends to be higher than that of men, as women need more body fat. 

A certain amount of fat is important for bodily functions. It regulates your body temperature, cushions organs and tissues, and is the main form of your body’s energy storage.

 So it’s important to have neither too much nor too little body fat, just have an average amount of fat in the body system. 

For those interested in reducing your body fat percentage, consider a new Yoga or Pilate class. 

Mayo Clinic staff, as well as other health professionals, list the following age-adjusted body fat percentile recommendations:

Women:

Healthy Body Fat Percentage for women

20-40 yrs old: Underfat: under 21 percent, Healthy: 21-33 percent, Overweight: 33-39 percent, Obese: Over 39 percent

41-60 yrs old: Underfat: under 23 percent, Healthy: 23-35 percent, Overweight : 35-40 percent Obese: over 40 percent

61-79 yrs old: Underfat: under 24 percent, Healthy: 24-36 percent, Overweight: 36-42 percent, Obese: over 43 percent

Men:

Healthy Body Fat Percentage for m

20-40 yrs old: Underfat: under 8 percent, Healthy: 8-19 percent, Overweight: 19-25 percent, Obese: over 25 percent

41-60 yrs old: Underfat: under 11 percent, Healthy: 11-22 percent, Overweight: 22-27 percent, Obese: over 27 percent

61-79 yrs old: Underfat: under 13 percent, Healthy: 13-25 percent, Overweight: 25-30 percent, Obese: over 30 percent

Step 2: Weigh yourself

Weigh yourself to lose weight

You must obtain as accurate a body weight as possible. 

Different scales often give different numbers, and depending on the time of day you weigh yourself, your numbers may differ.

 Try weighing yourself on the same scale at approximately the same time of day over a period of days to get an average of your body weight.

Step 3: Calculate your body mass index (BMI)

Calculate your body mass index (BMI
Simple BMI body mass index calculator meter tool, weight measurement, obesity problem abstract Measuring weight and calculating BMI Arrow pointing at very obese range Metric and imperial units display

You can easily calculate your BMI by dividing your weight in pounds by your height in inches squared, and then multiplying by a conversion factor of 703.

 Using the example of a 150-pound person who is five feet five inches (or 65 inches), the calculation would look like this: [150 ÷ (65)²] x 703 = 24.96

Step 4: Calculate your body fat percentage

Calculate your body fat percentage
a female volunteer is studying body fat measurement monitor measurements

If you are an adult, your percentage of body fat can be estimated as accurately as with skin-fold measurements and certain bioelectrical tests using the following gender-based formulas in addition to your BMI.

 This calculation has been known to slightly overestimate body fat percentage in people who are very overweight. 

Take your BMI result from Step 3 and plug it into the appropriate formula below to calculate your body fat percentage.

Women:

(1.20 x BMI) + (0.23 x Age) – 5.4 = Body Fat Percentage

Men:

(1.20 x BMI) + (0.23 x Age) – 16.2 = Body Fat Percentage

Healthy body fat percentage calculator 

Healthy body fat percentage calculator
Body fat range calculator with the words underfat, healthy, overfat and obese. .

The Body Fat percentage Calculator is a device used to estimate your total body fat based on specific measurements and directives …

 This calculation is based on the U.S. Navy method, but also includes the calculation of body fat percentage using the BMI method.

BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. 

BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. 

The higher your BMI, the higher you are at risk of having certain diseases such as heart disease, high blood pressure, type 2 diabetes, breathing problems, and certain cancers.

Resource

https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm

https://www.popsugar.com/fitness/How-Much-Body-Fat-Can-You-Lose-Month-45074786

https://www.healthline.com/health/exercise-fitness/ideal-body-fat-percentage#for-women

How Much Fat Does a Teen Need Per Day? Ask a Dietitian!

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