Have you ever wondered How to calculate ideal body fat percentage to maintain good health?
Body fat percentage is an important well-being indicator, often more significant than the weight itself.
for women, the healthy body fat percentage is generally between 21% and 31%, while for the men varies between the 14% and 24%.
Knowing your body fat percentage is essential to assess your risk of developing chronic diseases such as heart disease, diabetes type 2 and some types of cancer.
In this article, we’ll explore the importance of body fat percentage, the factors that influence it, and the best strategies for achieving and maintaining healthy levels.
Index
What is Body Fat Percentage?
Body fat percentage represents the qamount of fat relative to total body mass.
It is important to note that not all fat is harmful; in fact, it plays vital roles in our bodies.
Body fat protects organs, regulates hormones and provides concentrated energy.
However, both too high and too low a level of body fat can pose health risks.
As mentioned before, for men, a body fat percentage between 14% and 24% is considered normal, while for women, this range is higher, between 21% and 31%.
This gender gap is due to physiological factors: Women require more body fat to support functions such as reproduction and hormone regulation.
Gender Differences in Body Fat Percentage
Body fat distribution varies significantly between men and women, influenced by genetic, hormonal, and biological factors.
During puberty, for example, boys tend to develop more muscle mass, while girls accumulate a greater amount of fat.
This difference persists throughout life and becomes more pronounced with age.
in women, fat is most commonly distributed in the hip and thigh areas, a deposit that, according to some studies, may provide protection against metabolic diseases such as type 2 diabetes.
- men, on the contrary, tend to accumulate more fat in the abdominal area, a condition associated with an increased risk of heart and metabolic problems.
The Impact of Age
As we age, il metabolism tends to slow down, leading to increased body fat and decreased muscle mass.
This phenomenon is particularly evident in people who do not follow regular exercise programs.
Furthermore, in women, la menopause It is often accompanied by an increase in visceral fat, located around the internal organs, which can increase the risk of developing cardiovascular disease.
For this reason, it is important to adjust your body fat goals according to your age and maintain an active lifestyle to counteract the negative effects of time on body composition.
Risks Associated With High or Low Body Fat Percentages
Having too high a body fat percentage can lead to several health problems.
In particular, visceral fat, which accumulates around vital organs in the abdominal area, is associated with a increased risk of chronic disease as:
- Heart disease
- Type 2 diabetes
- Ipertension
- Some types of cancer
Conversely, too low a percentage of body fat can also pose risks.
An insufficient level of fat can negatively affect essential bodily functions such as regulating hormones and protecting internal organs.
People with a very low body fat percentage may experience problems such as lack of energy, difficulty maintaining body temperature, and an increased risk of injury.
How to Calculate Body Fat Percentage
There are several methods for measuring body fat percentage, each with varying levels of accuracy:
- Plicometry: measurement of the thickness of skin folds with special calipers. It is an economical method, but the accuracy depends on the experience of the operator.
- DEXA scan: an advanced technique that uses low-intensity X-rays to measure bone density and body composition. It is considered one of the most accurate methods.
- Bioelectrical Impedance Scales: use electrical signals to estimate body fat percentage. These scales are easily accessible, but can be affected by factors such as your level of hydration.
Strategies to Achieve a Healthy Percentage
Achieving and maintaining a healthy percentage requires a balanced approach that includes changes to diet, exercise, and lifestyle.
Diet
Adopt one diet rich in protein, fiber and healthy fats, like those found in olive oil and nuts, can help reduce body fat.
Reducing your sugar and alcohol intake can also help improve your body composition.
Physical exercise
To combineand cardiovascular exercises such as race, swimming or cycling with strength training helps burn fat and increase lean muscle mass.
High-intensity interval training (HIIT) is particularly effective for reducing body fat.
Lifestyle
Get enough sleep, manage stress, and maintain a regular exercise routine are fundamental aspects for obtaining and maintaining a healthy body composition.
Understanding your body fat percentage and taking a balanced approach to maintaining it within optimal levels is critical to long-term health.
It's not just about aesthetics, but about reducing the risk of chronic diseases and improving the quality of life.
Regularly measuring your body fat percentage, adopting a healthy lifestyle, and consulting a health professional are important steps to achieving and maintaining a fit and healthy body.
