Normal body fat levels are an indicator that can be used to evaluate a person’s health through nutritional status. That is, if the fat content is ideal or normal, then the body can be said to be healthy. So can a person’s fat percentage be determined just by looking at their body weight?
But there’s more factor other than that, because ideal body fat is also determined from a number of indicators, namely gender and age. At a person’s weight, not only the percentage of fat that is recorded, there is the mass of organs and muscle tissue that is calculated.
There are two types of fatty acids stored in the body, namely essential fats and non-essential fats. Essential fatty acids mean the minimum amount of fat that the body needs to function normally, usually obtained through food sources. Non-essential fatty acids themselves mean fats that are obtained because they are produced naturally by the body.
Functions of The Body Fat
Essential fats and non-essential fats each have an important function to support the body’s work in activities. Specifically, fat acts as the largest energy store in the body and protects organs.
Besides these functions, there are more body fat’s function based on the book 100 Cholesterol Questions and Answers by Chairinniza K. Graha:
- Energy sources
- Helps the Body Dissolve Vitamins
- Development of Body Cells
- Development of Prostaglandin Hormones
- Organ Protector
Also Read: Visceral Fat, a Rarely Known Hidden Fat! Let’s hear Why!
What’s a Healthy Range for Normal Body Fat levels?
While fat offers various benefits and plays crucial roles in metabolism, an excessive amount can have detrimental effects. Surplus fat has been linked to heart attacks, strokes, high blood pressure, diabetes, cancer, osteoarthritis, and fatty liver. Thus, it’s vital to regularly assess body fat levels to maintain an optimal and healthy composition.
Thus, what is the healthy percentage of normal fat for the body?
According to a report from The American Council on Exercise, fat levels that are still within normal levels in the body range from 25-31 percent for women and 18-25 percent for men. Checking the fat percentage can be carried out using various methods, namely Dual Energy X-ray Absorbtiometry (DXA Scan), Bioelectrical Impedance Analysis (BIA), Skinfold caliper, Ultrasound to BMI.
Here’s How to Determine Body Fat Levels Using a Skinfold Caliper
As mentioned, there are several methods for determining your body fat percentage. However, the American Council on Exercise (ACE), reports that the most common method used by personal trainers is the skinfold measurement technique, which is fairly accurate and inexpensive. This method measures subcutaneous fat in various areas of your body using a Skinfold Caliper.
As for taking measurements through skin folds, it is carried out at 4 sites, namely the Subscapula, Suprailiaka, Biceps and also Triceps. Here’s how to check the percentage of fat using the Skinfold Caliper at the Triceps measurement site:
- Measure the inactive tricep arm
- Ask the patient to bend the arm to 90 degrees
- Determine the midpoint by measuring from the acronial process to the inferior border and the olecranon process is measured laterally, take the midpoint and mark it.
- Take a fold of skin and subcutaneous tissue vertically as much as 6-8 cm in the area that has been marked, then clamp it with a caliper.
- The measurement results can be seen in the numbers pointed by the needle on the dial.
Also Read: Here Are 4 Site in Measuring Skinfold to Calculate Fat Levels
Set Targets to Achieve Ideal Body Fat Levels
Once you’re aware of your body fat percentage, the next step is to ascertain if this value falls within the ideal range. This can be achieved by seeking guidance from a nutritionist or conducting an independent assessment using the following table:
Table of Male Skinfolds:
Table of Female Skinfolds:
This level is obtained from the sum of the average sizes of the 4 fat fold points that have been measured. The next step is to determine the target of decreasing or increasing body mass to achieve the ideal fat composition in the body. You can consult with a nutritionist for setting targets, so you can determine the right intake and dietary schedule.
The following is a table of normal levels of body fat that can be used as a reference in making targets:
The Most Accurate Skinfold Caliper Measuring Tool
Metrisis – Skinfold Caliper produced by PT Solo Abadi Indonesia is a measuring instrument used to evaluate body fat levels through skin folds. Skin folds are one of the dimensions of human anthropometry. Skinfold Calipers from Solo Abadi are classified as Slim Guide Skinfold Calipers and Harpenden Skinfold Calipers. Both are analog body fat measuring devices that are easy to operate and carry anywhere.
Following are the details of the Skinfold Caliper skin fold measuring tool produced by PT Solo Abadi Indonesia:
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