What is Your Ideal Bodyfat Percentage?
Why Ideal Weight? The body weight display from scales as an indicator of over/underweight
can be misleading. Body composition is different for each individual because of
variations in frame size, muscle construction, and other factors. It is a better
approach to calculate your ideal weight by determining your body fat percentage.
First, to determine your desired body fat percentage, you can refer to the Body
Fat Percentage Rating Scale (see below). Then by measuring your body fat percentage and body weight, you can determine your ideal
weight. An adequate weight loss program is a combination of exercise and diet.
Dieting alone is unhealthy for muscle tissue.
Body Fat Percentage Fitness Rating
Many people desire a "fitness rating system" for assessing their current
level of body fat. The following table provides a meaningful rating system.
| MALE |
Age
|
EXCELLENT
1 |
VERY GOOD
2 |
GOOD
3 |
FAIR
4 |
POOR
5 |
| 19-24 |
< 11 |
11.1 - 15 |
15.1 - 19 |
19.1 - 23 |
> 23 |
| 25-29 |
< 13 |
13.1 - 17 |
17.1 - 20 |
20.1 - 24 |
> 24 |
| 30-34 |
< 15 |
15.1 - 18 |
18.1 - 22 |
22.1 - 25 |
> 25 |
| 35-39 |
< 16 |
16.1 - 19 |
19.1 - 23 |
23.1 - 26 |
> 26 |
| 40-44 |
< 18 |
18.1 - 21 |
21.1 - 24 |
24.1 - 27 |
> 27 |
| 45-49 |
< 19 |
19.1 - 22 |
22.1 - 25 |
25.1 - 28 |
> 28 |
| 50-54 |
< 20 |
22.1 - 23 |
23.1 - 26 |
26.1 - 29 |
> 29 |
| 55 + |
< 20 |
20.1 -24 |
24.1 -27 |
27.1 - 30 |
> 30 |
|
| |
| FEMALE |
Age
|
EXCELLENT
1 |
VERY GOOD
2 |
GOOD
3 |
FAIR
4 |
POOR
5 |
| 19-24 |
< 19 |
19.1 - 22 |
22.1 -25 |
25.1 - 30 |
> 30 |
| 25-29 |
< 19 |
19.1 - 22 |
22.1 - 25 |
25.1 -30 |
> 30 |
| 30-34 |
< 20 |
20.1 - 23 |
23.1 - 26 |
26.1 - 31 |
> 31 |
| 35-39 |
< 21 |
21.1 - 24 |
24.1 - 28 |
28.1 - 32 |
> 32 |
| 40-44 |
< 23 |
23.1 - 26 |
26.1 - 29 |
29.1 - 33 |
> 33 |
| 45-49 |
< 24 |
24.1 - 27 |
27.1 - 31 |
31.1 - 34 |
> 34 |
| 50-54 |
< 27 |
27.1 - 31 |
31.1 - 34 |
34.1 - 37 |
> 37 |
| 55 + |
< 28 |
28.1 - 31 |
31.1 -34 |
34.1 -38 |
> 38 |
|
Are You Replacing Fat with Muscle?
By monitoring the changes of your lean body weight, you will be able to tell
whether or not you are replacing fat with muscle. Lean body weight can be found
by subtracting your body weight with you body fat weight. You body fat weight is
calculated by multiplying your weight with your body fat percentage. Body fat
percentage can be found by measuring three key locations on your body, shown on
this measuring diagram that is included free with the caliper. The FatTrack II
Caliper calculates these numbers for you using the Jackson and Pollock body
density equation. The mathematical results are displayed to a decimal figure, to
satisfy the needs of the most demanding user.
BODY FAT MEASUREMENT SITES
FOR MALE
| Site |
Direction
of fold |
Measurement |
| Chest |
Diagonal |
Fold is taken 1/2 the distance between the anterior auxiliary line
and nipple. |
| Abdominal |
Vertical |
Fold is taken vertical 2 cm lateral to the umbilicus. |
| Thigh |
Vertical |
Fold is lifted on anterior aspect of thigh midway between inguinal
crease and proximal border of patella. Body weight is shifted to left
foot. |
|
| |
| Tips on Measuring |
- Take all measurements on the right side of your body
- Carefully identify and recall your measuring site for accuracy
- Take the measurement when skin is dry and lotion-free
- Do not measure immediately after exercise due to shifts in body fluid
|
| |
| BODY
FAT MEASUREMENT SITES
FOR FEMALE |
| Site |
Direction of fold |
Measurement |
| Triceps |
Vertical |
Fold is taken midway between the shoulder and elbow
joint, on the center of the back of the arm. |
| Waist |
Diagonal |
Fold is taken diagonally above the iliac crest along
the anterior auxiliary line. |
| Thigh |
Vertical |
Fold is lifted on anterior aspect of thigh midway
between inguinal crease and proximal border of patella. Body weight is
shifted to the left foot. |
|
