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If you're in the process of honing a washboard stomach and want a better idea of the body fat percentage that'll makes your abs pop, the American Council on Exercise (ACE) has broken down the various categories as follows: For men aged 20-39, between 8 and 20 per cent is the ideal body fat percentage range for general health those aged 40 to 59 should aim for between 11 and 22 per cent while men aged 60 to 79 should fall between 13 and 25 per cent. The good news? You don't have to be shredded to be healthy. Now you've pinned down your vital stats, it's time to see how your body fat percentage stacks up. Alternatively, you can disregard the exact numbers and simply use the ballpark number to gauge whether your stats are going north or south over time. While the formulas above are, admittedly, not the most accurate body fat percentage calculator tools, they'll arm you with a rough figure that you can confirm using other methods if you choose. Looking for a simpler calculation? You can also use your body mass index (BMI) – your weight in kilograms divided by the square of height in metres – to determine your body fat percentage, but the formula will be slightly less accurate. Once you've got those two key pieces of data, input them into the body fat percentage calculator formula: First, you'll need to calculate your lean body weight in pounds: (1.082 x your total weight in pounds) - (4.15 x your waist measurement) + 94.42 = pounds Then, you'll convert your lean body mass to your body fat percentage: (your body weight - your lean body mass) / (your body weight in pounds) x 100 = %
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Tempting as it might be, don't hold your breath or suck in your stomach or you'll skew the results. For the most accurate results, take the measurements first thing in the morning, before you've had anything to eat or drink (and prior to your workout).Īfter weighing yourself, whip the tape measure around your waist and measure the largest part of your belly – usually, this is around your belly button. To figure out the composition of your physique using our body fat percentage calculator, below, you'll need a soft tape measure and a set of scales – ideally digital scales, if you have them.
#Body fat calculator metric how to#
Before we chew the fat, let's get the basics covered.Ĭorey Jenkins Getty Images How to Calculate Body Fat Percentage "When done accurately, body fat percentages can be really useful and good to track because it can help evaluate your general health," says personal trainer Duncan Murray, co-owner of F45 Kensington Olympia and F45 Battersea Park. You don't need to gun for a shrink-wrapped physique to benefit from a body fat percentage calculator – the metric is also a solid measure of your fitness. By adopting a more nuanced approach, you'll be able to discern between muscle and fat as the digits on your bathroom scales start to rise.
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Go too big on the 'surplus', however, and you'll add a layer of blubber along with your newfound gains. To pack on size, you need a calorie surplus. Your body can't build muscle out of thin air, after all. This is especially useful when you're trying to tighten your belt and fill out your sleeves at the same time. While keeping score of your sets, reps, miles and macros – and whatever else your FitBit is diligently monitoring – is the easiest way to tweak your approach in the gym (and the kitchen), the data drawn from a body fat percentage calculator will help you make sense of what you see in the mirror. Whether you're trying to trim down or training for gains, tracking your metrics is the simplest way to fast-track your goals.