Measuring Body Fat

What is body fat?

Your total body weight is made up of lean weight and fat weight, or body fat. Lean weight includes the muscles, bones, tendons, ligaments, and water in the body. Body fat includes the fat stored in the fat cells and the organs of the body.

For good health, it is important to have a high proportion of lean weight compared to fat weight. The muscle part of lean weight produces work and burns food calories. When there is too much body fat, it acts as excess baggage for the body and can be a detriment to your health. People with a higher fat content, especially around the waist, are at a higher risk of heart disease.

How much body fat should I have?

The percentage of body weight that is normal depends on your gender and your fitness level.

 
                 Men               Women
                 Body Fat %        Body Fat %
                ---------------------------------
Normal
Range            10 to 20%         15 to 25%

Athlete           6 to 10%         10 to 15%

The fat percentage for women is normally higher because of breast tissue and a larger layer of fat under the skin. Athletes have lower percentages of body fat compared to the average man or woman because they burn the fat calories for energy and store less fat in their fat cells. Also, young adults typically have a lower normal body fat percentage than older adults.

Obese people, on the other hand, often have more than 30% body fat. This can be a risk factor for various health problems. Exercise and proper nutrition can help lower the fat content of the body.

How do I measure my body fat?

The most accurate way to measure body fat is to use a DEXA scan. This is a special X-ray device that can measure body fat. Another accurate way to measure body fat is to be weighed underwater. Athletes sometimes have these procedures done, but they are expensive and not practical for everyday use.

The most practical way to measure body fat is with a skinfold measurement. Skinfold measurements are done using special calipers. Calipers are pincher-like devices that are used to pinch your skin in specific locations on your body, such as your waist. It can measure how much fat you have under your skin. Skinfold measurements are available at most gyms or health clubs that have certified fitness instructors. Skinfold measurements are only reliable if they are done correctly by experienced people.

There are other ways of measuring body fat that are not as accurate. Some health centers provide circumference measurements of the arms, legs, and waist. These measurements are not as accurate as the skinfold test because the measurements are not sensitive to normal changes that take place in the lean and fat parts of your body. For example, if you have not been exercising for several months, the fat in your leg may increase and the lean muscle decrease without any change taking place in your leg circumference.

Another method used by some health clubs is called bioelectric impedance. This method measures your body's resistance to a small electrical current. The problem with this method is that it is sensitive to the water content in your body. Because your body's water content may change a lot, the measurements are not always accurate.

Call your local recreation center, health club, or gym for more information about getting your body fat measured.