Calculating body fat percentage will tell you your total body fat based on specific measurements.
The calculation is based on the US Navy method but also includes a body fat percentage calculation using the BMI method. Members of the US Navy must meet certain fitness standards, so a calculator was developed that measures body fat content with high accuracy.
What Does Body Fat Percentage Mean?
In general, the percentage of fat in the body is the ratio of available fat to everything else in the body (organs, muscles, bones, tendons, etc.). The fat reserve is necessary for the body to live: it protects the internal organs, serves as a reserve source of energy, and performs many other important functions.
Adipose tissue performs a number of important functions in the human body. Its main purpose is to store lipids, from which the body creates energy. In addition, fat cells produce a number of important hormones, and body fat provides the body with some cushioning and insulation.
Body fat includes:
- Essential Fat
- Accumulated Fat
Essential fat reserves are the basic level of fat in our body. It supports vital reproductive and immune functions. The healthy range of body fat for men is usually 8-19%, and for women, 21-33%, according to Healthline.
What is Stored Fat?
When people talk about extra pounds, they often mean accumulated fat. This is fat that accumulates in adipose tissue, whether subcutaneous fat (located under the skin) or visceral fat (fat located inside the abdominal cavity around and between vital organs).
If you have health problems, you should consult a doctor or nutritionist about your eating habits. Only a specialist can help you correctly determine and maintain the desired percentage of body fat.
How Much Body Fat Do We Need?
The following table lists generally accepted body fat percentages for men and women.
| Women | Men | |
| Essential Fat | 10-12% | 2-4% |
| Athlete | 14-18% | 6-13% |
| Fitness | 21-24% | 4-17% |
| Acceptable | 25-31% | 18-25% |
| Obesity | 32% or more | 36% or more |
Body Fat Percentage Calculator Using Height and Weight
What measurements need to be taken? All you need is a measuring tape.
- Height – make sure you stand up straight and barefoot;
- Neck – neck girth is measured directly under the larynx, Adam’s apple;
- Waist – measurements are taken around the narrowest part of the abdomen in women and at the level of the navel in men;
- Hips – the widest part of the buttocks and hips is measured.
The equation was developed at the Naval Health Research Center, San Diego, California. For men, the formula is: % body fat = [86.010 × log10(waist – neck)] – [70.041 × log10(height)] + 36.76
For women, it looks like this: % body fat = [163.205 × log10(waist + hip – neck)] – [97.684 × log10(height)] – 78.387
You can also use online ideal body fat percentage calculator.
What Does Excess Body Fat Lead to?
Excess body fat leads to obesity. As mentioned above, fat produces a number of important hormones. Excess fat critically affects the hormonal background and entails serious negative consequences.
Research has shown that excess body fat, especially in the abdomen, disrupts the balance and function of some of these hormones, causing the body to malfunction.
On a Note
Being overweight does not always mean having excess body fat. A person’s body weight is made up of many factors, including (but not limited to) body fat, muscle, bone density, and water content.
For example, bodybuilders and muscular people may be overweight but not overfat.
The rate at which body fat accumulates varies from person to person and depends on many factors.
How is Fat Stored in the Body?
Factors that affect the rate of fat accumulation:
- Genetic factors
- Behavioral factors such as lack of physical activity and excessive calorie intake.
Due to various factors, it may be more difficult for some people to reduce the amount of body fat that is located in the abdominal cavity.
However, with the help of diet and exercise or running, it is possible to reduce the amount of accumulated fat.
According to PubMed, women and men accumulate body fat in different ways. In addition, the situation may change at different periods of life. After the age of 40 (or after menopause in some cases in women), a decrease in sex hormone levels can lead to excess body fat in men or the deposition of subcutaneous fat on the thighs and buttocks in women.
Potential Complications of Excess Fat
The World Health Organization (WHO) classifies obesity as one of the leading preventable causes of death worldwide.
Obesity often leads to:
- Decreased quality of life
- Deterioration of mental state
- Obstructive sleep apnea
- Cardiovascular diseases
- Some types of cancer
- Type 2 diabetes
All of these potential complications reduce the length and quality of a person’s life. As such, obesity is a serious disease, the treatment of which should be under the close supervision of a physician or nutritionist.
A Little about Visceral Fat
This type of fat doesn’t accumulate around the waist and hips but around the abdominal organs. It surrounds the internal organs to protect and provide energy in an emergency. But just like everything else, there needs to be a balance.
Excess or lack of visceral fat has a tangible negative impact on human health. After all, it is directly associated with high levels of low-density lipoprotein (LDL) cholesterol, low levels of high-density lipoprotein (HDL) cholesterol, and insulin resistance.
