Body Composition Testing 1 - In this method, you'll stand on a pair of electrodes that will send tiny electrical impulses (don't worry, they're so small you can't even feel them happening) through your body.These are some of the most popular methods: If you switch between the methods, you might think you're doing better or worse than you actually are, and that can be discouraging or cause you to make choices based on inaccurate information. One method might yield a number that's a full percentage point higher–as long as you keep using the same one, you'll get an accurate idea of how well you're doing on your diet. Some of these are more accurate than the others, but regardless of which you choose, it's important to stay consistent. There are quite a few different weighs that you can measure your body fat percentage. This can be very helpful if you're starting keto and calculating your macros, but can't get your official percentage checked right now. You can get a rough idea of how much body fat percentage you have by comparing your appearance to the pictures below. Each muscle cell burns more calories than each fat cell just by living, so how much you need to eat to lose, maintain, or even gain weight varies by your body composition. This percentage is used for numerous different formulas that you might encounter during your weight loss journey, including how many calories you should be eating, what your basal metabolic rate (BMR, or how many calories you burn just by living) is, and how many calories you burn during exercise. This one is taken from ACE's guidelines on body fat norms by gender: 1īody fat also serves as a common denominator across all races, heights, and athletic abilities. There are, of course, still differences in what BF% is ideal for men and women, but this can be accounted for using a relatively simple chart. It's a pretty simple, straightforward measurement that's very useful. For example, if you have 40 pounds of fat and weigh 200 pounds, then you have 20 percent body fat. This number measures the amount of fat you have as a percentage of your overall weight. The dieting and exercise world is moving away from BMI and toward a more useful measurement: body fat percentage. The amount of fat needed for women is much higher than men for many reasons, but one essential one is that a higher number is required for females to effectively regulate hormone production. Men and women have fundamentally different body compositions, and the American Council on Exercise (ACE) states that the essential fat necessary for a female can be two to five times higher than what a male needs. Most importantly, BMI doesn't adapt to gender. Extremely muscular individuals are often flagged as unhealthy when BMI is used because they appear to be grossly overweight. Someone who is a competitive bodybuilder who is so shredded that you can see individual muscle fibers will have the same BMI as an obese individual with the same height and weight. One of the problems athletes run into is that BMI also doesn't view fat or lean muscle differently. It also doesn't take age into account, and a young person going through a growth spurt needs a much different BMI than someone who is 65. Asian Americans and African Americans, for example, tend to have significantly different body compositions, and a BMI in the “overweight” range for the former individuals might not reflect the same situation for those in the latter category. For example, it doesn't take race into account. Adding height into the mix gives an indication of someone's frame and is a much better indicator than someone's weight alone.īMI does have quite a few limitations, however. This is more useful: someone who is 5'1″ and weighs 200 pounds is much thicker (and almost certainly more overweight) than someone who is 6'1″ and 200 pounds. This measurement takes someone's weight and compares it proportionately to their height. One of the more common tools is body mass index or BMI. To more accurately gauge someone's health, you have to look at other factors. This isn't the most useful measurement, however, because it doesn't tell us anything about whether someone is healthy or unhealthy, what their body is made up of, or even whether they're overweight. Most people refer to their body size as a measurement of their weight: how many pounds show up when they set foot on a scale.
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