What is the healthy body fat percentage for men and women? How to maintain it?

0
healthy body fat percentage
Source: Pop Sugar

The overall health of an individual does not merely depend on one’s way of living. However, a few technical factors also matter. One such crucial technical element is – healthy body fat percentage. That’s right! Medical experts have figured out a mathematical methodology to examine whether a person is healthy or not! The overall health of a person is often calculated through BMI or body mass index

Source: Onnit

To begin with, a healthy body fat percentage and BMI are two different medical data elements. Every person holds a different healthy body fat percentage and BMI. Indeed, for men and women, healthy body fat percentage can be different. Therefore, in this reading, you can learn about a list of nutritional body fat percentages for women and men. Also, learn how to calculate it? As well as how to maintain it? 

So, let’s begin with the official definition of healthy body fat percentage and its importance:

What is the Healthy Body Fat Percentage? 

By definition, healthy body fat percentage is a calculation in portion, which defines how much fat should be in your body to be considered as healthy and fit. Low or high-fat levels in the body can lead to several diseases such as obesity, hypertension, osteoarthritis, diabetes, and fatigue. Thus, to live a wonderful and healthy lifestyle, an individual shall be fit, and his body fat percentage must be healthy as per his BMI (Body Mass Index).

healthy body fat BMI
Source: DermaScope Magazine

For the most part, Body Mass Index calculates an individual’s body fat by using factors like weight and height. In simple words, BMI tells whether an individual is healthy or not based on his weight and size. It is noteworthy to mention that BMI remains a crucial element to calculate healthy body fat percentage. Check out the following guide on how to estimate healthy body fat percentage. 

How to calculate Healthy Body Fat Percentage?

Body Fat Percentage formula for men is (1.20 * BMI) + (0.23 * Age) – 16.2

Body Fat Percentage formula for women is (1.20 * BMI) + (0.23 * Age) – 5.4

However, as mentioned earlier, the formula applies when you want to calculate your body fat percentage not as accurately. It allows you to calculate a rough figure. In the event that this body fat percentage formula depicts that you are underweight, overweight, or obese, you must visit a diet expert to work on your health. 

How to calculate Composition or Body Mass Index or BMI? 

Aforementioned, the Body Mass Index is an essential factor while calculating healthy body fat percentage by Age and height. The following stepwise guide will help you calculate body mass index within a few minutes. Let’s begin:

  • First of all, weigh yourself in pounds.
  • Similarly, note down your height in inches squared. 
  • Note down conversion factor as 703
  • Apply the following formula.

BMI = {weight ÷ (height)^2} * conversion rate 

For example, if a person’s weight is 102 pounds and height is 66 inches. Then, the BMI would be:

BMI = {102 ÷ (66)^2} * 703

         = 16.461 (approximately).

Therefore, the body fat percentage of such individual (for men) would be:

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

                                                = (1.20 * 16.461) + (0.23 * 30) = 26.65 (approximately)

Thus, according to the body fat percentage chart, 26.65 body fat percentage is high. Therefore, such a man will be considered obese. 

It is noteworthy that men and women fall under different percentage groups as per their age and height. Thus, we carry out a small and comprehensive body fat percentage chart to better understand your health. 

Body fat percentage for women by Age

 

  • Age: 20 years to 40 years old
  • Body Fat P: 21% or less
  • Conclusion: Underweight

 

  • Age: 20 years to 40 years old
  • Body Fat P: 21% to 33%
  • Conclusion: Healthy

 

  • Age: 20 years to 40 years old
  • Body Fat P: 33% to 39%
  • Conclusion: Overweight

 

  • Age: 20 years to 40 years old
  • Body Fat P: 39% or more
  • Conclusion: Obese

 

  • Age: 41 years to 60 years old
  • Body Fat P: 23% or less
  • Conclusion: Underweight

 

  • Age: 41 years to 60 years old
  • Body Fat P: 23% to 35%
  • Conclusion: Healthy

 

  • Age: 41 years to 60 years old
  • Body Fat P: 35% to 40%
  • Conclusion: Overweight

 

  • Age: 41 years to 60 years old
  • Body Fat P: 41% or more
  • Conclusion: Obese

 

  • Age: 61 years to 70 years old
  • Body Fat P: 24% or less
  • Conclusion: Underweight

 

  • Age: 61 years to 70 years old
  • Body Fat P: 25% to 36%
  • Conclusion: Healthy

 

  • Age: 61 years to 70 years old
  • Body Fat P: 37% to 42%
  • Conclusion: Overweight

 

  • Age: 61 years to 70 years old
  • Body Fat P: 43% or more
  • Conclusion: Obese

Body fat percentage for Men by Age

 

  • Age: 20 years to 40 years old
  • Body Fat P: 8% or less
  • Conclusion: Underweight

 

  • Age: 20 years to 40 years old
  • Body Fat P: 9% to 19%
  • Conclusion: Healthy

 

  • Age: 20 years to 40 years old
  • Body Fat P: 20% to 25%
  • Conclusion: Overweight

 

  • Age: 20 years to 40 years old
  • Body Fat P: 26% or more
  • Conclusion: Obese

 

  • Age: 41 years to 60 years old
  • Body Fat P: 11% or less
  • Conclusion: Underweight

 

  • Age: 41 years to 60 years old
  • Body Fat P: 12% to 22%
  • Conclusion: Healthy

 

  • Age: 41 years to 60 years old
  • Body Fat P: 23% to 27%
  • Conclusion: Overweight

 

  • Age: 41 years to 60 years old
  • Body Fat P: 28% or more
  • Conclusion: Obese

 

  • Age: 61 years to 70 years old
  • Body Fat P: 13% or less
  • Conclusion: Underweight

 

  • Age: 61 years to 70 years old
  • Body Fat P: 14% to 25%
  • Conclusion: Healthy

 

  • Age: 61 years to 70 years old
  • Body Fat P: 26% to 30%
  • Conclusion: Overweight

 

  • Age: 61 years to 70 years old
  • Body Fat P: 30% or more
  • Conclusion: Obese

More often than not, a healthy body fat percentage for men is less as compared to women. One of the primary reasons behind it is that men are usually tall. Hence, their height remains a crucial element that lessens its BFP in comparison to women. 

How to prolong a healthy body fat percentage? 

In the event that your body fat percentage puts you in dangerous categories like underweight, overweight or obese. It can be quite challenging to deal with such health technicalities. Even when you join a Gym for purposes like weight loss, muscles building, or body grooming – your trainer, calculates your BMI and Body Fat percentage in the first place. It is because the body fat percentage tells the trainer how much weight you need to lose. And, prepare your gym sessions as per your body’s major requirements. 

Source: Consorzio Montasio

However, not everyone has time to go to the gym regularly. Thus, we carry off a few simple techniques for you. These methods will help you maintain a healthy body fat percentage and live longer:

Count in every calorie you intake!

One of the best methods to build up your eating routine is – counting your calories. That’s right! It doesn’t matter what you eat. But how much you eat is how much you intake fat? According to studies, women’s calorie intake should not be more than 1500 for a healthy body. Thus, you can eat anything and everything until or unless you run out of the calorie limit per day. 

Source: Thrive With Science

More often than not, nutritionists suggest individuals eat food that is high in protein. But, is diet enough? The answer is NO! Only eating all-protein food items can lead to an increment in body fat percentage. The reason being, if a person does not adopt daily exercise or yoga into his/her routine – protein will keep building muscles. And later, melt into fat. In general words!

Be physically active!

In the event that you are going through a hard time balancing your body weight – you may face common medical issues like fatigue and anxiety. One of the best methods to deal with these forthcoming issues is exercise daily. For example, a fresh morning walk can help you connect with nature and intake of fresh oxygen. It will help you get rid of all the laziness. And, without a doubt, a morning walk is one of the best ways to control your growing body weight. 

Focus on your BMI

There have been many scenarios in the past where an overweight individual adopts a high-end exercise and diet routine. As per results, he/she becomes underweight. However, this is a pneurious way to control body fat percentage.

Instead, such individuals must focus on decreasing or improving Body Mass Index in order to acquire real-time body composition. The reason being, if a person’s height is logically equivalent or balancing to his weight – he may suffer through disfigured body shape. Apart from this, the potential for diseases like arthritis increases. 

healthy body fat percentage
Source: Everyday health

Only BMI is not an option!

Do you know? BMI has not been given much importance among athletes. The reason being, the Body Mass Index among athletes, is generally higher. Why so? Well! The simple explanation is – athletes have a high level of muscularity. Thus, this muscularity compensates for their weight. Therefore, even if an athlete seems fit and fine. His/her body fat percentage may fall under the category – overweight or obese. 

Epilogue

So, Are you ready to live longer and acquire a body fat percentage perfect to your Age? Hence, it is time to drop all the weighing machines and get in touch with your professional trainer to begin today!

READ  40 elegant ankara styles for ladies to try in 2021 - Get Fashionable!

LEAVE A REPLY

Please enter your comment!
Please enter your name here