How is body fat percentage calculated?

How to determine your body fat percentage, how to take your body fat measurements, and the significance of doing so

 

Have you ever been curious about how weight percentage is measured? There is a wide variety of equipment available for this purpose, such as digital scales, calipers, and the tried-and-true tape measure. In the following paragraphs, we will discuss the many approaches to determining a person's body composition, but before we do that, we will answer the question: why bother?

 

It's not just the quantity of fat you have—it's also where it is on your body that matters when it comes to your risk of developing health issues. Being underweight or overweight, and especially obese, might put you at a greater risk of developing health issues. The Mayo Clinic has discovered that having excess fat in the abdominal region is associated with an increased likelihood of developing diabetes, in addition to high blood pressure, stroke, and heart disease. If you are in the second group, getting into shape can be made easier with the assistance of the best exercise machines to lose weight as well as with consistent physical activity.

 

According to qualified dietitian Nigel Denby, there is a difference in the amount of body fat that exists between males and females. Age and ethnicity are other crucial characteristics. "While the amount of fat on your body might be a good sign of your overall health and fitness, it should not be the only thing you take into account." This measurement alone cannot tell us anything about your current state of health. If you are concerned about the composition of your body, you should seek the support of a qualified healthcare practitioner.

 

According to Denby, adipose tissue, which is another name for body fat, is also an important factor in our overall health and wellbeing. Not only does it serve as a source of energy, but it also protects the body's important organs from the effects of cold weather and acts as an insulation against it. Our bodily organs, such as the heart, have a layer of fat surrounding them, which acts as a protective cushion against injury.

 

If we did not have this layer of fat protecting them, our organs would be more susceptible to damage. One of the functions of body fat that is somewhat less widely known is that it has a role in the synthesis of certain hormones, such as leptin, which plays a role in the regulation of our appetite.

 

A manual calculation based on skinfold measurement is one of the various methods that may be used to determine the amount of body fat that is present in the body. More advanced methods, such as dual-energy x-ray absorptiometry (DEXA), are also available. According to sports psychologist Bryan Byrne from Profectus Performance, "the dependability of various procedures varies, with high-tech choices offering far more precise results."

 

The caliper of the skinfold

 

These hand tools are not only affordable but also easily accessible to a wide audience. They function by pinching and measuring the subcutaneous (under the skin) fat in various parts of the body, such as the abdominal region, the thighs, and the arms, amongst others.

 

According to Denby, who is the founder of the online menopause support community Harley Street At Home, this procedure "may be uncomfortable and invasive." In addition to this, to achieve correct findings, one needs to have specific training as well as knowledge of anatomy.

 

SMART SCALES

 

Body composition scales, often known as smart scales, are easily accessible and can be found almost anywhere. They accomplish this by passing a very weak electrical current through your body, which is generated by the four metal electrodes that are incorporated right into the device. If you have osteoporosis or a pacemaker, you shouldn't use the scales because of the risk they pose to your health.

 

After traveling through tissues like muscle and blood that have a high concentration of fluids and electrolytes, this electrical signal encounters resistance (also known as impedance) when it travels through fatty tissue. The scales calculate one's body fat percentage based on the impedance reading.

 

There is a wide range of precision available across all of these high-tech scales that are now on the market. According to Byrne, "this approach is significantly influenced by hydration status." He explains that this is because poorly hydrated fat-free tissue will have increased resistance, which may result in a value that is higher than projected.

 

Denby continues, "One study, which was published in the JMIR mHealth and uHealth journals, discovered that the position of the feet on the scales as well as the size of the feet might influence the results." However, for someone only interested in getting a general sense of their body composition, smart scales are a wonderful place to start because they are non-invasive, affordable, and easy to use.

 

Measurements of the circumference

 

According to Denby, measuring your waist circumference or your hip-to-waist ratio is the simplest and least expensive technique to determine your body fat percentage; all you need is a tape measure. This does not require an enormous amount of training as it is used to measure around the waist and hips.

 

Since a greater amount of belly fat is associated with an increased risk of cardiovascular disease, circumference measurements are also thought to be valid markers of health risk. However, if measurements aren't conducted repeatedly in the same location, there is a risk that the results won't be accurate. According to the findings of a study that was recently published in the American Journal of Clinical Nutrition, "there is controversy if the hip-to-waist ratio is a more trustworthy marker of body composition than waist circumference alone."

 

Absorption of X-rays by dual-energy beams (DEXA)

 

According to research that was recently published in the National Library of Medicine, body fat percentage can be accurately determined with DEXA. According to Byrne, Dual Energy X-ray Absorptiometry (DEXA) is an extremely accurate method for determining an individual's body composition. The DEXA Scan can examine the bone and soft tissue areas to a depth of approximately 30 centimeters by employing two low-energy X-ray beams that expose the patient to radiation for only a brief period. DEXA scans offer a high level of precision for determining bone mineral composition in addition to measuring levels of body fat and lean mass within the body.

 

In addition, Denby states that "DEXA or DXA is considered the 'gold standard for evaluating body composition." In a perfect world, everything would be done with a DXA scanner, but the reality is that running this machine is expensive, and it is not very portable. One may make the case that this technique exposes people to radiation, but the amount is rather low. This procedure isn't invasive in the same way that skinfold calipers are, but it still might feel intimidating at first.

 

Hydrodensitometry

 

Before the development of more sophisticated methods like MRI and CT scans, hydrodensitometry, which is often referred to as underwater weighing, was regarded as the gold standard for determining an individual's body composition.

 

As Byrne explains, "To carry out the test, the participant will don a flimsy swimsuit made of nylon, and they will sit in a light plastic tube chair." They will then be entirely submerged in water. " When determining a person's weight using this technique, the weight of the chair, the swimsuit, and the amount of air in their lungs are all factored into the calculation, which results in a more precise reading. Research that was published in the British Medical Journal (BMJ) said that "this is a viable and reliable way of measuring body volume and body fat."

 

According to Denby, "While this method is relatively accurate, it can make people anxious if they are not fond of water, as you are forced to entirely submerge into the water." In addition to this, the operation of this technology is quite costly, and most people will not be able to utilize it because it also necessitates the completion of training.

 

Air displacement

 

According to Byrne, "Air displacement, which is also known as plethysmography, utilizes an enclosed 750L pod that measures the entire displacement of air when a person is within." "First, the pod will measure the total air when it is closed and empty." Next, the capsule will measure the air once again with the individual inside. The individual will take between two and three deep breaths while they are within the pod to determine their lung volume, which will then be deducted from the overall result.

 

According to a study that was published in the BMJ, "this method of assessing body fat is more effective than hydrostatic weighing when assessing body volume and showed an equal level of reliability as body fat assessment in adults, though it did not show the same level of reliability with children." [citation needed]

 

Denby continues, "Those who are uncomfortable in close quarters can find this to be claustrophobic." The accuracy of the results can also be affected by the clothing that was worn. According to the findings of one study, the accuracy of this method differed depending on the individual's body composition status. Those with a leaner body composition had their body fat overstated, while those with an obese body composition had their body fat underestimated. This procedure is not readily accessible, and it comes at a high cost.

 

The most precise method of calculating body fat

 

After going over the many approaches to determining one's body fat percentage, the next question is: which method is the most accurate? According to Byrne, "While the high-tech methods for determining body composition are more precise than the manual ones, it's possible that the cost could be prohibitive and accessibility could be limited."

 

"The skinfold and circumference approach does not produce the most precise results. However, collecting successive measurements can track differences in body fat and body fat distribution, and taking these measurements together may be an effective combination for tracking changes over time."

 

"Smart scales are easily available, but they are susceptible to problems with hydration. Therefore, as long as the hydration status can be ensured, then this may also work to monitor body composition. However, it is still not regarded as accurate for determining an absolute body fat percentage. "

Article source : https://www.livescience.com/how-body-fat-is-calculated

Image source   :https://pixabay.com/id/photos/tape-pil-obat-obatan-tablet-diet-403595/

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