Оценка на процента телесни мазнини

For men, the fit range is 14–17% and athletic is 6–13%. For women, fit is 21–24% and athletic is 14–20%. Essential fat (required for basic physiological function) is 2–5% for men and 10–13% for women. Above 25% (men) or 32% (women) is generally considered obese.

Typically accurate to within 3–4 percentage points of DEXA scan measurements, making it one of the best practical field methods available. Measurement technique matters — measure in the morning while relaxed, take three readings, and average them for best accuracy.

A sustained calorie deficit through a combination of diet and exercise is the most effective approach. Strength training preserves muscle mass during the deficit, improving your body composition ratio. Aiming to lose 0.5–1% of body weight per week is a sustainable and manageable rate.

BMI only considers height and weight — it ignores body composition entirely. Two people with the same BMI can have very different body fat percentages. An athlete with high muscle mass may have a high BMI but low body fat, while a sedentary person may have normal BMI but high body fat ("skinny fat").