If you’ve been around the weight-loss / fitness world for any length of time, you probably know there are more ways to calculate healthy weight than pounds on a scale. In fact, pounds on a scale is probably not the best way to go. It is possible to lose fat, gain muscle, be healthier, and wind up with a net increase on the scale.
What about the BMI? The BMI is a calculation based on the relationship between your height and your weight. The National Heart, Lung, and Blood Institute suggests that a healthy BMI is between 18.5 and 25. So far, so good. But the BMI, like pure weight calculations, does not take into account the difference between muscle and fat. It is quite possible for a very fit football player to rank as “obese” according to the BMI, even when they’re in great shape.
Which brings us to body fat. Scott mentioned body fat percentage on the latest MTM episode (70) when talking about the body fat analyser Tom won (congrats, Tom!). But this raised a question in my mind, “how much body fat is healthy?” So I turned to my trusty search engine and did some hunting. Interestingly, most sites seem to be in agreement on this one. Here’s what I found:
- Health Check Systems has a very clear chart explaining healthy body fat percentages for men and women. It also notes that some weight loss goals might be unrealistic (or even unhealthy!) based on starting body fat percentage, and offers a better way to calculate your weight loss goals.
- About.com has an interesting article that describes some ways to find out your body fat percentage, what is the normal range, and whether it’s possible to change your body fat percentage (yes!).
- Weightlossresources.co.uk explains four ways to determine body fat percentage, and there’s a nice little chart at the bottom showing ranges for women and men of various ages.
- Stevens Creek Software offers a body fat estimator, based on weight and height or weight and waist size. Be warned: the former gave me 26.2% (average) and the latter 11% (at the extreme minimum of healthy for women). I can’t endorse it, but maybe other people will have better results than I did.
- Another site on about.com gives a very clear chart, based on gender and age.
- About.com also has a body fat calculator based on height and several body measurements (neck, waist, and hips). This one seems a bit better than the other calculator, above. However, not having an official body-fat analyser, I can’t say for sure that it’s accurate. As with everything, use with a grain of salt.
So that’s what I found. Hope you found it useful!
Cheers,
Julie
