Science of Fat Loss  ~  It's Pure Science

Body Fat Percentage Explained

A person's body fat percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 3–5% in men, and 8–12% in women. Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen.

Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition without regard to the individual's height or weight. The widely-used Body Mass Index (BMI), on the other hand, simply makes blanket assumptions as to what every individual of a certain height should ideally weigh, regardless of the body composition which makes up that weight. The BMI gives particularly inaccurate information with regard to individuals with above-average lean muscle mass, classifying such individuals as "overweight" or "obese" despite the fact that their body fat percentage would indicate they are in excellent physical condition.

Recommendation Chart

Various cultures value body compositions differently, and some are related to better health or improved athletic performance. Levels of body fat are dependent on gender and age. Recommendations for ideal body fat percentages are displayed according to The American Council on Exercise:

Essential fat means that level below which physical and physiological health would be negatively affected. Controversy exists as to whether falling in a particular category of these body fat percentages is better for one's health than any other, but there seem to be enhancements in athletic performance as one nears the ideal body fat percentage range for one's particular sport. The leanest athletes typically compete at levels of about 5–8% for men or 10–15% for women. Bodybuilders will often compete at ranges even lower than these levels. Certified personal trainers will suggest to male bodybuilders that they should aim for a body fat percentage between 2–4% by contest time, however it is unclear that such levels are ever actually attained and the means to assay it are as noted below lacking in principle as 5% is generally considered a physiological minimum for human males.

Bio-Electrical Impedance analysis is One way of Measuring Estimated Body Fat

The Bio-Electrical Impedance analysis (BIA) method is a more affordable but less accurate way to estimate body fat percentage. The general principle behind BIA: two conductors are attached to a person's body and a small electrical current is sent through the body. The resistance between the conductors will provide a measure of body fat, since the resistance to electricity varies between adipose, muscular and skeletal tissue. Fat-free mass (muscles) is a good conductor as it contains a large amount of water (approximately 73%) and electrolytes, while fat is anhydrous and a poor conductor of electrical current. Factors that affect the accuracy and precision of this method include instrumentation, subject factors, technician skill, and the prediction equation formulated to estimate the Fat Free Mass.

Criticism of this methodology is based on where the conductors are placed on the body; typically they are placed on the feet, with the current sent up one leg, across the abdomen and down the other leg. As technician error is minor, factors such as eating, drinking and exercising must be controlled since hydration level is an important source of error in determining the flow of the electrical current to estimate body fat. As men and women store fat differently around the abdomen and thigh region, the results can be less accurate as a measure of total body fat percentage. Another variable that can affect the amount of body fat this test measures is the amount of liquid an individual has consumed before the test. As electricity travels more easily through water, a person who has consumed a large amount of water before the test will measure as a lower body fat percentage. Less water will increase the percentage of body fat. Steam & Tone uses Bio-Electrical Impedance analysis to track treatment progress.

What is a Calorie?

A calorie is simply a measure of energy expenditure. 1 pound of fat equals 3500 calories (kcal). Calories or kilo calories (kcal) refer to diet and exercise. To lose half a kilo of fat a week a person must eat approximately 500 fewer calories (kcal) per day than he or she expends. A sedentary woman has a calorie burn rate of about 1500, while an active man or woman is about 2700.

You can burn up to 500 calories or more per every 20 minute express session. Calories that are eliminated permanently from your system.

        Caloric Equivalents Per 60 Minute Session

Raising the body’s core temperature is said to boost the metabolism and burn a substantial
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