Understanding Body Fat
Body fat accumulates in different areas of the body, such as the abdomen and hips, due to consuming large amounts of food that exceed the body’s needs. The fat in the body can be divided into two types: essential fat, which is necessary for survival and vital functions, and stored fat, which indicates obesity. There are several methods to calculate body fat percentage, which we will discuss in this article.
Methods for Calculating Body Fat
Calculating Body Mass Index (BMI) at Home
BMI is beneficial for individuals who suffer from excess body weight, especially those at risk of heart-related diseases, high blood pressure, and diabetes. This index is calculated using total body weight and height, providing a general estimate of body fat compared to other tissues. To calculate BMI, divide weight in kilograms by height in meters. It’s important to note that as the index rises, the risk of disease increases. The normal range for BMI is between 18.5 and 24.9, while a value between 25 and 29.9 is considered overweight. A BMI over 30 indicates obesity. This index applies to both men and women, and body fat percentage can be more accurately obtained using the following equation: ((1.2 × BMI) + (0.23 × age) – (10.8 × gender) – 5.4), where gender is represented by 0 for females and 1 for males.
Measuring Waist Circumference with a Tape Measure
Measuring the waist indicates the likelihood of developing certain diseases resulting from excess weight, such as heart disease and hypertension. Accumulation of fat in the abdomen area more than in the thighs increases the risk of vascular diseases and heart conditions. To measure the waist, stand and wear only undergarments, then wrap a tape measure around the waist just below the navel and above the hip bone. Take a deep breath and measure immediately after exhaling. Measurements exceeding 101 cm in men and 89 cm in women indicate a higher risk of serious diseases.
Performing a DEXA Scan
There are medical devices that provide very accurate estimates of body fat percentage; one such device is the DEXA scan, which measures bone density and body composition with a high degree of precision. This method uses two beams of X-rays to measure all body components, allowing the identification of areas with the most fat. The DEXA scan is one of the most important measures of body fat in different body areas, particularly the arms and legs. The procedure involves lying on your back on a special table while an X-ray scanner moves slowly over your body. This process takes only five minutes, although it can be somewhat costly.
