2 Ways To Measure Your Body Fat at Home, Measuring Obesity

TheIndonesia.id - Health experts are trying to find ways to calculate body fat in order to avoid the dangers of deadly diseases caused by obesity. After World Health Organization (WHO) announced that the obesity rate has doubled in 1980, the death risk caused by being overweight has also been higher. 

Those are caused by the accumulation of body fat which triggers a variety of deadly health problems. So, how to calculate body fat? 

There is some method to measure body fat such as measuring bone density, body tissue, muscle, and fat. However, it requires a specific requirement to calculate it. 

A number of health experts then formulated a way to calculate body fat which was considered more practical for everyone to apply. 

1. Calculate body mass index

Body mass index (BMI) is a general indicator used to classify ideal body weight. Through the BMI calculation method, you can get basic information about your ideal body weight.

In simple terms, the numbers that appear from the BMI calculation method can be used as a warning sign for anyone, to avoid the dangers of chronic diseases due to obesity.

BMI is calculated by dividing body weight (kg) by height (calculated in meters squared).

If you weigh 70 kg, then your height is 173 cm, then your height must first be converted into meters (173 cm = 1.73 m). Next, multiply your height in meters squared (1.73 x 1.73 = 2.99). In the final step, divide your weight (kg) by your height (m²) (70/2.99 = 23.4 kg/m²).

The figure that you get from the BMI calculation method (23.4 kg/m²) can then be classified as follows:

< 18.5 kg/m² = underweight
18.5 - 25 kg/m² = normal body weight
25 - 30 kg/m² = excess body weight
> 30 kg/m² = obesity

From the weight category above, your BMI (23.4 kg/m²) is still considered a normal weight.

However, research states that calculating body fat using BMI is not an ideal and accurate method because the BMI calculation method only measures weight and height, without calculating body fat percentage.

Another weakness of BMI is the inability of this method to take into account the factors of gender, age, activity level, and other body composition such as the proportion of bone mass and muscle mass, which greatly affect one's health indicators. 

2. Measure the waist circumference

Although it cannot accurately determine body fat levels, measuring waist circumference can be an alternative way of calculating body fat. At least, you can avoid the dangers caused by the accumulation of abdominal fat (visceral fat) around the abdominal organs.

Please note, this metabolically active visceral fat can cause a number of serious diseases such as heart disease, cancer, and dementia. The danger due to the accumulation of abdominal fat is not only experienced by obese people, but also by those who are underweight. Because not a few thin people have a distended stomach.

The Ministry of Health of the Republic of Indonesia states that the ideal waist circumference for men is around 90 cm, while for women it is around 80 cm.