HOW TO CALCULATE BODY FAT?

🧠 What is Body Fat?

Body fat is the amount of fat tissue stored in your body. While a healthy level of fat is essential for protecting organs, storing energy, and regulating hormones, excess body fat can lead to serious health problems.

There are two main types:

• Essential fat – needed for basic bodily functions
• Stored fat – extra fat used for energy, but too much can be harmful

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⚠️ Why Excess Body Fat is Dangerous

Carrying too much body fat, especially around the waist and belly, increases the risk of:

• 🫀 Heart disease and stroke
• 🍬 Type 2 diabetes
• 📈 High blood pressure and cholesterol
• 🧠 Cognitive decline
• 🦴 Joint and back pain
• 🧬 Certain cancers

Even people with a normal weight but high body fat percentage (called “skinny fat”) can be at risk.

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🏃‍♂️ How to Reduce Body Fat Safely

Reducing body fat takes time and consistency. Here are effective and safe strategies:

1. 🥦 Eat a Balanced Diet:

• Focus on whole foods: vegetables, fruits, lean proteins, healthy fats, and whole grains
• Avoid sugar, processed foods, and refined carbs

2. 🏋️‍♀️ Exercise Regularly:

• Combine cardio (walking, running, swimming) and strength training
• Strength training builds muscle, which boosts metabolism

3. 💤 Sleep Well:

• Aim for 7–9 hours of quality sleep per night
• Poor sleep affects hormone balance and fat storage

4. 🧘 Manage Stress:

• High stress increases cortisol, which promotes belly fat
• Practice relaxation, mindfulness, and deep breathing

5. 🥤 Stay Hydrated:

• Drink enough water daily — sometimes thirst is confused with hunger

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✅ Healthy Body Fat Percentages

Gender	Fitness Range
Male	10% – 20%
Female	18% – 28%