All about body fat percentage

If you are an athlete aiming to lose weight, you should definitely measure your body fat percentage constantly. It is particularly important for female athletes to be able to burn body fat effectively in addition to building muscle in the long term. There are various methods for measuring body fat, all of which calculate the so-called KFA (body fat percentage). The KFA indicates the percentage of body fat contained in your body. The average KFA value is between 22 and 35 percent for women and between 14 and 27 percent for men. In contrast to the BMI, the KFA provides a much more accurate indication of health, as height and weight alone cannot provide an accurate indication of a healthy physique. There are different measuring devices for measuring body fat, such as the body fat scale or the caliper, as well as various calculation formulas (YMCA, Navy method), which we would like to describe in more detail below.

1. body fat scale

Body fat scales are available as both standing and hand-held scales that can be used as a hand-held measuring device. Small, hand-sized scales that allow you to measure your body fat percentage with your fingers are ideal. You can easily take these small all-rounders with you wherever you go and always have access to your current body fat data, even when traveling. The measurement is taken using a weak power source that flows through the scale into the body. The results of these scales are very accurate and are perfectly adequate for weighing in a conventional household or gym.

2. caliper

The caliper is a measuring device that can measure the depth of wrinkles on the thighs, stomach or chest. The values can then be used for calculation using various formulas. These results also provide an accurate analysis of the current body fat percentage. Well-known formulas for calculating the body fat percentage are, for example, the 3, 4 and 7 fold method according to Jackson-Pollock. When measuring with the caliper, it is important that this measuring instrument is applied to exactly the right part of the body. On the abdomen, for example, the caliper should be placed about two fingers wide next to the navel. On the leg, the caliper is measured on the thigh between the knee and hip. On the hip itself, the caliper is placed directly above the hip bone. Body fat on the chest is measured between the nipple and the armpit. The arms, such as the triceps or the lower back, can also be taken into account when measuring the body fat percentage. Make sure that you always separate the body fat loosely from the muscles so that you can place the caliper correctly on the surface of the skin. If you are not proficient in measuring with a caliper, you should consult a sports physician for a professional measurement of your body fat percentage. You can now also use an app, software or a calculator provided on the internet to calculate your body fat percentage.

3. the Navy Method

A previously unknown method of measuring body fat percentage is the so-called Navy method. The measurement is simply taken with a measuring tape that is placed around the stomach, neck and hips so that the circumference of these body parts can be measured. Body height is also taken into account in the calculation. However, the calculated data is certainly not the most accurate, as a thick neck is no indication of whether a person has a lot of body fat. In the case of the stomach and hips, it is easier to assume that a person is obese and has a lot of body fat. A special calculator with the so-called Navy formula can then calculate the exact KFA using the data entered. Below is the detailed Navy formula:
Navy formula for women:
KFA (in %) = 495 / (1.29579 - 0.35004*log10 (belly (in cm)+hips (in cm) - neck (in cm)
0.22100*log10(height(in cm)) - 450

4. the YMCA method

The YMCA method is another formula for calculating body fat percentage. In this method, only the abdominal circumference is measured and then set in relation to the body weight. However, as women's body fat is concentrated in the abdomen, hips and bottom, measuring only the abdominal circumference is inaccurate and should not be taken into account when calculating the body fat percentage. In men, body fat is concentrated exclusively in the abdominal area, so the YMCA method is more suitable for calculating the KFA in this gender. Below is the exact specification of the YMCA method:
YMCA method for women:
KFA (in %) = (-76.76 + 10.541*belly circumference (in cm)- 0.0371952*weight (in kg)) / (weight (in kg)*0.4536)

The body fat percentage table

If you have all the KFA data available, you can use the following tables to check exactly how your health status is assessed on the basis of the KFA data. It is important to know that an assessment of the KFA also depends on gender and age. Older people in particular have a higher body fat percentage, as they exercise less and gain weight naturally due to hormonal changes.

Body fat percentage in women

Age good normal overweight
20-24 22,1 25,0 29,6
25-29 22,0 25,4 29,8
30-34 22,7 26,4 30,5
35-39 24,0 27,7 31,5
40-44 25,6 29,3 32,8
45-49 27,3 30,9 34,1
50-59 29,7 33,1 36,2
60+ 30,7 34,0 37,3