3 Ways To Calculate Body Fat Without An Adipometer

Measuring your body fat percentage over time is one of the best ways to track weight loss progress or physical performance. The skinfold caliper is one of the most cost-effective tools for obtaining more accurate measurements of changes in body fat. However, it must be used by a person who has the necessary knowledge to perform the measurement. It is not physically possible for a person to measure her own folds. If you want to calculate your body fat percentage and you don’t have an adipometer or you don’t have the necessary knowledge to use it, you can resort to other alternative methods.

Use the United States Navy method

3 formas de calcular la grasa corporal sin un adipómetro

Measure your height. Stand up straight and barefoot.

3 formas de calcular la grasa corporal sin un adipómetro

Measure your waist. For women, measure the circumference of the narrowest part of the abdomen (where it gets smaller or “shrinks”). For men, measure the circumference horizontally at the navel. Do not pull or compress the stomach, just relax the abdominal area.

3 formas de calcular la grasa corporal sin un adipómetro

Measure the circumference of the neck. Place the tape under the larynx slightly tilted forward. Do not widen or flex your neck.

3 formas de calcular la grasa corporal sin un adipómetro

Measure the circumference of the hips if you are a woman. To do this, place the tape on the widest horizontal part of the hips.

3 formas de calcular la grasa corporal sin un adipómetro

Plug the measurements into one of the formulas below or use an online calculator. Round the result to the nearest whole percent.

Formula for men in inches: % fat = 86.010 x log (abdomen – neck) – 70.041 x log (height) + 36.76.

Formula for men in centimeters: % fat = 86.010 x log (abdomen – neck) – 70.041 x log (height) + 30.30.

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Formula for women in inches: % fat = 163.205 x log (abdomen + hips – neck) – 97.684 x ​​log (height) – 78.387.

Formula for women in centimeters: % body fat = 163.205 x log (abdomen + hips – neck) – 97.684 x ​​log (height) – 104.912.

Measure waist circumference

3 formas de calcular la grasa corporal sin un adipómetro

Get undressed and wear only underwear or a bathing suit. Ideally, you should be able to measure yourself with bare skin. If necessary, you can wear a light shirt. To get a consistent reading, make sure you wear the same clothing each time you take your measurement.

3 formas de calcular la grasa corporal sin un adipómetro

Measure the waist. Place a flexible tape measure around your waist, just above the crest of your hip bones. The tape should fit the skin without causing discomfort or discomfort.

You may need to use a mirror to make sure the tape is level and well positioned on your skin.

Make sure you always take the measurement in the same place. If possible, also use the same tape every time.

3 formas de calcular la grasa corporal sin un adipómetro

Find out if you have health problems. Measuring waist circumference does not provide the exact percentage of body fat, but it does provide useful relative results.

Non-pregnant women with a waist circumference greater than 89 centimeters (35 inches) and men with a waist circumference greater than 102 centimeters (40 inches) are more likely to have obesity-related health problems (such as hypertension or adult type 2 diabetes).

If you’re a woman, not planning to become pregnant or gain weight, and notice that your waist circumference is increasing, make an appointment with your doctor. Perhaps you are pregnant or have a health problem.

Calculate body mass index (BMI)

3 formas de calcular la grasa corporal sin un adipómetro

Measure your height. Stand up straight and barefoot.

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3 formas de calcular la grasa corporal sin un adipómetro

Measure your weight. Get on a calibrated scale and find out what your weight is in kilos or pounds.

3 formas de calcular la grasa corporal sin un adipómetro

Compare your results with a BMI table. Once you find a reliable table, find the intersection point between your weight and height. The number that appears in that intersection will be your BMI or Body Mass Index.

Go to the following page to access a detailed BMI chart: https://www.fantaproject.org/sites/default/files/resources/FANTA-BMI-charts-Enero2013-ESPANOL_0.pdf

BMI tends to increase naturally as the years go by.

To calculate the BMI of children or adolescents, make sure to use an appropriate table according to age and gender. Otherwise, the results will not be accurate.

You can use an online calculator to measure your BMI. Use this virtual calculator for adults and this virtual calculator for children.

3 formas de calcular la grasa corporal sin un adipómetro

Understand your BMI results. The body mass index is the ratio between height and weight, that is, your “mass”. The body is made up of fat, bone, blood, muscle, and other tissues that contribute to weight and BMI. Although the results do not have a direct relationship with the percentage of body fat, it is a way to control the dimensions. See the list below with the weight classification for adults.

A BMI below 18.5 indicates low weight.

A BMI between 18.5 and 24.9 indicates a healthy weight.

A BMI between 25 and 29.9 indicates overweight.

A BMI greater than 30 indicates obesity.

Very muscular people with little fat can fall into the overweight category, since they have a very heavy muscle mass. Consult with your doctor to understand the meaning of your BMI.

If you’re not in the habit of exercising or building muscle mass, your weight is likely due to fat.

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If you’re exercising, eating a healthy diet, and notice that you’re gaining weight, it’s possible that only part of that weight is from fat and the rest is from muscle.

If you are losing weight, you are possibly losing both muscle and fat.

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