The ratio of fat in your body is the amount of fat you have in your body compared to everything else (muscles, tendons, bones, water, etc.). It is not easy to calculate the fat ratio correctly. This article will help you with that.
Calculate your body fat ratio at home
Determine your BMI. BMI is a quantity that is calculated using height and weight. The easiest way is to use an internet calculator. You can simply type “BMI Calculator” into your search engine. You enter your weight and weight into the calculator and find out what your BMI is.
If you want to calculate your BMI yourself, you can! Divide your weight in kilograms by the height in meters per second. For example, if you measure 1.75m and you weigh 78 kg, your BMI is 25.5.
How to find out the fat ratio using BMI. The equation used for this calculation is: 1.20 x BMI) + (0.23 x age) – (10.8 x gender) – 5.4. If you are a male, the gender number is 1. If you are a female, the gender number is 0.
For example, if you have a BMI of 25.5 and you are a 30-year-old man, the equation will look like this: (1.2 x 25.5) + (.23 x 30) – (10.8 x 1) – 5.4., Ie: 30.6 + 6.9 – 10.8 – 5.4 = 21.3.
Measure your bioelectric impedance. Adipose tissue does not conduct electricity. When you measure your bioelectric impedance, you will find out how much fat you have in your body relative to other tissues. This method does not require a visit to a medical facility and is not expensive. You will need to step on metal plates that send electrical impulses to your body. When the measurement is performed correctly, the deviation is a maximum of 3%. You can also buy scales that measure your electrical impedance at home.
This method requires that you do not eat or drink for 4 hours before the measurement and do not exercise for 12 hours, do not drink any alcohol for 48 hours and measure with an empty bladder.
You can take measurements in the gym, at health fairs, in schools and at doctors, often for free or only for a minimal fee.
Measure yourself with a measuring tape. This method is not the most accurate, but it can give you at least a rough idea of how much body fat you have. It was used to measure body fat in American sailors.
Use a caliper. This method involves pulling the adipose tissue away from the muscle and attaching it to a caliper. The results are then compared with the table values. When the test is performed correctly, the results are very accurate. Measurement error can only occur in very slim and obese people. This measurement is performed in schools, fitness clubs, hospitals and laboratories. It’s easy and mostly free.
Calculation of body fat ratio in a medical facility
Go to a clinic where your body fat ratio is measured underwater. Underwater measurement is the most accurate type of body fat ratio measurement. The water discharge caused by your body is measured. The deviation is about 1.5%. Find the devices in your area on the Internet that perform these measurements.
When measuring, one must exhale all the air from the lungs. This measurement method is only performed in specialized facilities, and if you do not participate in a study, you will probably have to pay for it.
Have your infrared interactivity measured. This method uses a fiber optic probe to measure the ratio of tissues (fat and water) at different parts of the body. The deviation of the results is more than 4%, even higher for obese people. Measurements are made in weight loss centers for a minimal fee.
Visit the device with the Bod Pod device. The Point Pod device measures the proportion of body tissues by means of air displacement. This method has a 3% deviation and is performed only in specialized weight loss centers. It is suitable for measuring the fat ratio in elderly, obese and handicapped people.
Find a device with a Dual Energy X-Ray Absorptiometer Scanner (DEXA). This device can very accurately measure the proportion of body tissues. It uses two x-rays. You can only find it in specialized facilities, but study participants can use it for free.