Body fat percentage: how to calculate (and how to reduce)

The ideal body fat percentage, according to the American Council on Exercise, is 14 to 31 percent in women and 6 to 24 percent in men. This body fat index measures the amount of fat the body should contain depending on gender.

To reduce and achieve the ideal fat percentage, in addition to reducing the consumption of foods rich in fat and sugar, it is also recommended to exercise regularly and eat a healthy diet. See how to eat healthy.

The calculation of the fat percentage must be done by a nutritionist, doctor, physical education teacher or other health professional, through assessment of weight, waist circumference, body folds and circumferences. However, there are methods that can be used at home, such as using a bioimpedance scale.

How to calculate fat percentage

The percentage of body fat can be calculated through anthropometric measurement, bioimpedance or even with the use of body scanners, for example.

1. Anthropometric measurement

Anthropometric measurement is a technique used to know a person’s body composition, where the nutritionist or other health professional measures some circumferences and skin folds in regions with the most body fat such as the abdomen, back, arms and thighs. To do this, an instrument called a caliper and a measuring tape are used.

Once the measurements are obtained, there are prediction formulas in which the values ​​of circumferences and skinfolds are used, thus giving an estimate of body fat.

2. Bioimpedance

To calculate the percentage of body fat, bioimpedance scales can be used, which indicate not only weight, but also the amount of water, muscle, bone mass and fat in the body. To do this, it takes into account age, sex, height, weight and intensity of physical activity performed, and thus makes an estimate of fat, muscle and bone mass.

This measurement should preferably be taken on an empty stomach and should not be taken during pregnancy, after intense physical activity, during menstruation, nor 5 days before nor 5 days after menstruation, as the values ​​may change.

Understand how bioimpedance works in the following video:

3. Other methods

There are also other methods that also provide an estimate of body fat percentage, such as 3D body scanners, DEXA (Dual Energy X-ray Absorptiometry), air displacement plethysmography and hydrostatic weighing, for example. However, these methods are more expensive and not very accessible.

Female and male body fat values

The following table indicates the ideal female and male ideal body fat values:

The previous male and female fat percentage values ​​were prepared by American Council on Exercise, which in Portuguese means American Exercise Council.

Maintaining body fat percentage within ideal values ​​is important to ensure health, protect internal organs and maintain ideal body temperature, for example.

How to reduce body fat percentage

Some tips for reducing body fat percentage are:

• Practice physical activities 3.5 times a week, such as cycling, running, calisthenics and weight training;
• Maintain a healthy diet, prioritizing fruits, vegetables, legumes and lean proteins;
• Avoid ultra-processed foods, such as ice cream, soft drinks, packaged snacks and sausages;

Furthermore, to reduce the percentage of fat and lose weight, it is also recommended to avoid alcoholic drinks, such as beer, wine and vodka. See other tips for losing weight.

Use the calculator to find out if your BMI (Body Mass Index) is within normal values:

It is important to mention that BMI has some limitations, as it does not differentiate the amount of muscle and fat a person has. Therefore, BMI is not recommended for calculating the ideal weight of athletes, very muscular people, pregnant women or people with malnutrition, for example.