It's a great way to track the effectiveness of your nutrition and training, but also pay attention to how you feel, how your workouts are progressing, and changes you see in the mirror. Matt Biss is a training and nutrition specialist. He earned his B. Bodyfat Calculator Age. Male Female. Pounds Kilograms. Now that you know your body fat percentage, here are your next steps: 1.
Pick a Workout Program. Shortcut to Shred. Alpha M's Tailored. Health issues due to excess body fat are less likely to develop over time. Men and women who fall in this body fat percentage category have the classic beach body look. They are lean, muscular, and clearly fit.
There is little fat to pinch and muscle definition is particularly obvious in the shoulders, arms, and abs. Professional athletes may fall into this category.
Vascularity may appear in the arms but it may not as pronounced in the legs among men. Besides looking really fit, individuals with this body fat percentage tend to enjoy excellent overall health and well-being. They also experience less cravings due to regular physical activity and strict adherence to a diet that works for them. This body fat percentage category often includes bodybuilding competitors and fitness models. Muscle definition tends to be high in both men and women and there is very little fat.
Bodybuilders, for instance, may aim for the extreme low end of this range on cycles when they are competing because in order to have a competitive look, they require next to no body fat. This is an incredibly difficult body composition to maintain consistently over time, especially at the lower end of this range.
Men who have less than 6 percent body fat and women with less than 16 percent body fat are considered too low. They are typically bodybuilders in contest training or fitness models on the day of their phot oshoot. These individuals have gone to great lengths such as going on a strict diet and exercise regimen for weeks. You might be thinking that these body fat percentage ranges are actually healthy because they are still above the essential fat values. In a month case study conducted by the International Journal of Sports Physiological Performance, researchers tracked the body composition and physical state of a male competitive bodybuilder whose body fat percentage was around 4.
Researchers indicated that several negative outcomes consistent with overtraining, such as decreases in physical performance and reduction in immune system function , had occurred. What is now becoming clear is that these practices, while useful for helping attain the desired look, are associated with significantly greater risk of heart disease and liver dysfunction.
These athletes went on to explain that these negative physiological changes are unfortunate, but necessary, repercussions of competitive bodybuilding. Female bodybuilders, on the other hand, experience an additional side effect of having an extremely low body fat percentage — the temporary stop of menstruation or amenorrhea. It forms one part of a condition known as the Female Athlete Triad.
Additionally, competitive female bodybuilders have been shown to share the same eating-related habits as those with bulimia. They may shun social events that involve dining out and may not have the time for other activities. Female bodybuilders may also experience other reproductive and fertility issues. Despite their impressive physical appearances, bodybuilders do not have an ideal body composition.
Their sports demand they put their body through stress to the point where normal biological functions become impaired. While low levels of body fat seem to be associated with improved sports performance, body composition alone is not a great predictor of athletic success. There is little evidence for any health benefit when men drop under 8 percent in body fat and when women drop under 14 percent body fat. Additionally, trying to achieve a body fat percentage that is similar to professional bodybuilding goals can lead to a slew of health issues and complications like impaired body thermoregulation, increased risk of injury, fatigue, loss of muscle tissue, and suboptimal body performance.
Although your body fat percentage is a significant and useful metric, relying on it alone will not provide you with solutions or answers that can improve your overall health and fitness. You will need more specific values than your body fat percentage and weight such as your skeletal muscle mass, visceral fat, and even segmental lean analysis.
This will not only help you maintain a healthy body fat percentage in respect to a healthy weight, but it can also help you figure out if you have muscle imbalances, reduced muscle mass, or are not eating enough. Your body is a very complex system of specific components working together. Think of body fat percentage as merely a single tree in a large forest. Kyjean Tomboc is a nurse turned freelance healthcare copywriter and UX researcher. After experimenting with going paleo and vegetarian, she realized that it all boils down to eating real food.
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This may include accessing and using:. Comments 0. Top Stories. Justice Department charges Steve Bannon with criminal contempt of Congress 40 minutes ago. Pilot who flew with William Shatner to space killed in plane crash 2 hours ago. Generally, a man with 25 per cent body fat will still look overweight, as the muscle beneath will be covered in subcutaneous fat.
This is when things start to look a little more promising. In this bracket, men are likely to look a little 'skinny fat' — a result of a poor muscle-to-body-fat ratio — and a little softer. But there's more to life than a six-pack, and a body fat percentage of up to 20 per cent is considered healthy and will help stave off diseases that are associated with higher levels of body fat.
In a word — lean. Or at least, starting to look lean. Somewhere between Joe Wicks and Wolverine , maybe. At around 15 per cent body fat, men will tend to start seeing muscular shape and definition , while noticing changes in body composition and fat stores. Your arms and shoulders are more vascular too. You're now on-track for a six-pack. As a general rule of thumb, 10 per cent body fat is the safest place to be. You need fat, after all, and having at least some body fat is absolutely vital for your body to operate normally.
Go below 10 per cent body fat and you enter the realm of bodybuilders , Love Island stars and elite-level athletes….
Obtaining the coveted single-digit body fat percentage is usually reserved for the likes of race-car drivers gunning for optimum weight, fitness models getting ready for a shoot — who, most likely, have also dehydrated and carb-depleted for the last week — or Hollywood actors for specific scenes.
What you must remember is that whilst single-digit is an aesthetically pleasing look for many, for the majority it's not practical to live by. In fact, even bodybuilders will often dip out of single-digit body fat only to shred hard in the weeks leading up to competition. Muscle loss, organ shrinking, nervous system damage, dehydration and fragile bone structure are all very real risks of low body fat.
If this is a goal of yours, you have to approach with caution and supervision. If you're hoping to discover the best way to calculate your body fat percentage, bad news: there isn't one.
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