How to Self-Test Body Fat Percentage? This Universal Formula Is Practical, You Can Try It Too

To achieve the body you've always dreamed of, we heavily focus on fat content during fitness, aiming for a well-proportioned and noticeable muscle definition. Indeed, body fat percentage is one of the standards for judging a perfect figure.

Do you remember seeing a picture before that said the same weight of fat and muscle has a volume difference? (I don't know if anyone still remembers.) When the same weight of fat and muscle, fat volume is about 3-4 times that of muscle, the difference is very obvious and creates a strong visual impact.

Imagine if the same weight were two different physiques, the effect might be even more shocking to the eye.Let's feel the impact of high or low body fat percentage on your physique:

Under the same weight, a muscular man and a chubby younger brother have a size difference of two sizes. This difference is not small.

And I heard that men's body fat percentage should be controlled at around12%to carve out very 'attractive' muscle lines!

After seeing these pictures, I have to say: self-disciplined people really bring their own light.

Now, let's ask ourselves: Are you a body fat of 12% muscle-bound guy?

Don't know? Let's self-test to find out. Below, we teach you the scientific method to measure body fat percentage.

Tip:Regular body fat percentage measurement is also an indicator of judging training effects, physical training progress, and sports injuries.

There are many methods to measure body fat percentage, among which the simplest and most commonly used method is to usecalipersto measure body fat.

➤Calipers: A tool used to measure skin thickness, and the data obtained can be used to calculate body fat percentage.

Measure the following two places' skin thickness, and then input the measured data (each measurement site, it is recommended to measure 2-3 times, and then calculate the average value) into the formula, you can get a relatively accurate body fat percentage.

Upper arm caliper measurement:The midpoint of the line from the acromion to the radius in the right arm.

Back caliper measurement:1-2cm long, 45-degree angle, skin fold located below the acromial angle.

Calculation formula:

(1) Method of calculating body density according to the thickness of subcutaneous fat, we temporarily cite the formula for calculating the body density of Japanese adolescents for reference.

X = back skin fold + upper arm skin fold (mm)

(2) Calculation of body fat percentage

Using the following formula to calculate body fat percentage and lean body mass data is relatively reliable.

However, fitness enthusiasts should not pursuetoo lowbody fat percentage, because fat plays a role in human health.

1 gram of carbohydrate or protein can store 4 kcal (1 kcal is approximately 4186 joules), while 1 gram of fat can store 9 kcal, which is twice as much as the former. In addition, body fat is related to hormone secretion and bone growth, and visceral fat can make the body flexible and act as a lubricant, and subcutaneous fat can maintain body temperature.Therefore, to avoid affecting health, it is appropriate to maintain body fat percentage within the personal desired and corresponding ideal range.Today's sharing is over. I hope the experience and formula provided can help everyone understand their body fat percentage.

The above content comes fromBody Training Basics Theory (Full Color Illustration Edition)Fitness Notebook: How to Become a Person with a Worthy Figure, authorized by People's Post and Telecommunications Press. Please keep the book copyright information: book title, cover, publisher when.