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This article was co-written by Jourdan Evans, DPT. Jourdan Evans is an ACE Certified Personal Trainer in Los Angeles, California. She received her PhD in Physiotherapy from St. Ambrose in 2012 and ACE certified in 2013.
This article has been viewed 3,769 times.
Tracking body fat is one of the best ways to track your workout or weight loss progress. And the caliper is one of the most effective and accurate measuring instruments for monitoring changes in body fat, but this tool is often difficult to use and requires skilled users. If you want to measure your body fat but you can’t do the skin fold measurement yourself with a caliper, or you don’t have a caliper or don’t know how to use it, you should find an alternative tool. Here are some guidelines for measuring body fat without using a caliper.
Steps
Using the method of the US Navy
- For men, [6] X Research Source , in inches: %Fat Ratio = 86.010*LOG (abdomen – neck) – 70.041*LOG (height) + 36.76
- For men, the unit is centimeters: %fat percentage = 86.010*LOG (abdomen – neck) – 70.041*LOG (height) + 30.30
- For women, units are inches: %fat percentage = 163.205*LOG (abdomen + hips – neck) – 97.684*LOG (height) – 78,387
- For women, units are centimeters: %fat percentage = 163.205*LOG (abdomen + hips – neck) – 97,684*LOG (height) – 104.912
Measure waist circumference
- You may need to look in the mirror to make sure the ruler is in place, and stretched.
- It is recommended to measure in a fixed position and use the same tape measure each time.
- For non-pregnant women with a waist circumference greater than 35 inches (89 cm), and men with a waist circumference greater than 40 inches (102 cm), there is an increased risk of obesity-related diseases such as high blood pressure and adult-onset diabetes.
- If you’re not pregnant and you’re not gaining weight but your waistline is getting bigger, you should contact your doctor to have it checked. You may be pregnant or have some medical problems.
Calculate body mass index (BMI)
- You can view the BMI table online here.
- Our BMI has a natural tendency to increase slightly as we age.
- BMI of children and adolescents: BMI of children must be calculated according to age- and sex-appropriate tables. Otherwise, the results will be incorrect.
- You can use an online calculator to calculate your BMI. Click on the link for adults and for children – youth should be counted.
- <18.5: underweight.
- 18.5-24.9: in the “normal” range.
- 25-29.9: overweight.
- > 30: obesity. [15] X Research Source
- Some people who have a lot of muscle, even though they are not fat, are still classified as overweight because their muscles make them overweight. Once you have your BMI, you can ask your doctor to explain it to you.
- If you don’t exercise and don’t gain muscle but gain weight, it’s likely due to increased fat.
- If you gain weight while exercising and eating healthy, it’s probably mostly muscle weight and only a small amount fat.
- If you are losing weight, you can lose both muscle and fat at the same time.
Advice
- Talk to your doctor about your target body fat percentage and why it’s important to you.
- Be aware that tracking weight or body fat percentage is neither a comprehensive nor completely accurate form of health tracking.
- Calculate body fat percentage online using the US Navy method here. This is a very useful method if you do not have a computer.
- On average, men have about 15.9-26.6% body fat, which depends on age, and the average woman has 22.1 -34.2% body fat, and This number also depends on age.
- In addition, there are other ways to calculate body fat without using a caliper, such as using an impedance meter, passing a harmless electric current through your body, [16] X Research sources or scales hydrostatic, also known as underwater weighing method, to carry out this method requires a large immersion tank; You can find them at some major health facilities and fitness centers.
- Log here is the logarithm with base 10, or log10, not with base e, or Ln. Log(100) = 2. [17] X Research Source
Warning
- For men: Body fat percentage should not be less than 8. If your body fat percentage is 8% or less, you must contact your doctor or go to the hospital to have it checked. [18] X Research Sources
- For women: Body fat percentage should not be less than 14. If below 14% or less, you must contact your doctor or go to the hospital to have it checked. [19] X Research Source
- If in doubt, you should ask your doctor, nutritionist, coach, therapist, or go to the hospital for a re-examination.
Necessary tools
- Tape measure
- Notebook
- BMI table or Internet (optional)
- Computer (Optional)
This article was co-written by Jourdan Evans, DPT. Jourdan Evans is an ACE Certified Personal Trainer in Los Angeles, California. She received her PhD in Physiotherapy from St. Ambrose in 2012 and ACE certified in 2013.
This article has been viewed 3,769 times.
Tracking body fat is one of the best ways to track your workout or weight loss progress. And the caliper is one of the most effective and accurate measuring instruments for monitoring changes in body fat, but this tool is often difficult to use and requires skilled users. If you want to measure your body fat but you can’t do the skin fold measurement yourself with a caliper, or you don’t have a caliper or don’t know how to use it, you should find an alternative tool. Here are some guidelines for measuring body fat without using a caliper.
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