Complete Body Fat Percentage Measurement and Management Guide
2024-12-30
1. What is Body Fat Percentage?
Body fat percentage is the ratio (%) of fat in body weight. If weight is 70kg and body fat is 14kg, body fat percentage is 20%. Same weight but completely different physique depending on muscle mass and body fat. BMI cannot distinguish muscle from fat, but body fat percentage shows accurate body composition. Important indicator for both health and appearance.
2. Healthy Body Fat Percentage Standards
Men: Essential fat 2-5%, Athletes 6-13%, Fitness 14-17%, Acceptable 18-24%, Obese 25%+. Women: Essential fat 10-13%, Athletes 14-20%, Fitness 21-24%, Acceptable 25-31%, Obese 32%+. Standards slightly higher with age. Too low can cause hormonal imbalance, weakened immunity.
3. Body Fat Measurement Methods
InBody (BIA): Most common, uses electrical resistance, medium accuracy, inexpensive. DEXA scan: Most accurate, done at hospital, high cost. Caliper (skinfold measurement): Inexpensive, requires skill, low accuracy. Underwater weighing: Accurate but inconvenient, requires specialized facility. Smart scale: Home use, for reference. Most practical method is InBody, important to measure regularly under same conditions (morning fasting, before exercise).
4. Body Fat Loss Strategy
โ Calorie deficit: Consume 300-500kcal less than daily TDEE. โก High-protein diet: 1.6-2.2g protein per kg body weight to prevent muscle loss. โข Strength training: 3-5 times/week, maintain and increase muscle mass. โฃ Cardio exercise: 3-4 times/week, 20-40 minutes, burn fat. โค HIIT: High-intensity intervals for high efficiency in short time. โฅ Adequate sleep: 7-8 hours, hormone balance.
5. Causes of Body Fat Increase
โ Excessive calorie intake: Especially processed foods, sugar, trans fats. โก Lack of exercise: Decreased energy expenditure from reduced activity. โข Stress: Cortisol increase causes abdominal fat accumulation. โฃ Sleep deprivation: Leptin and ghrelin hormone imbalance. โค Age: Decreased basal metabolic rate (1-2% annual decrease from 30s). โฅ Alcohol: 7kcal/g, interferes with fat burning. โฆ Hormonal changes: Menopause, hormonal imbalance.
6. Body Fat vs Muscle Comparison
1kg body fat: Large volume, minimal metabolic activity, burns about 4-10kcal/day. 1kg muscle: Small volume, active metabolism, burns about 13kcal/day. Same weight but looks slimmer and firmer with more muscle. Body fat loss and muscle maintenance more important than weight loss. Don't obsess over scale numbers, focus on body fat percentage and physique.