Porcentaje de Grasa Corporal: A Comprehensive Guide by the World Health Organization
Understanding your body composition is crucial for maintaining a healthy lifestyle. One of the key indicators of body composition is the percentage of body fat, which can be measured using various methods. The World Health Organization (WHO) provides guidelines on the ideal percentage of body fat for different age groups and genders. Let’s delve into the details of this vital metric and its implications for your health.
What is Body Fat Percentage?
Body fat percentage refers to the proportion of fat in your body compared to your total body weight. It is an essential measure of health and fitness, as excessive body fat can lead to various health issues, including heart disease, diabetes, and obesity.
Methods to Measure Body Fat Percentage
There are several methods to measure body fat percentage, each with its own advantages and limitations. Some common methods include:
-
BodPod: This method uses air displacement to measure body volume and calculate body fat percentage.
-
DEXA Scan: Dual-energy X-ray absorptiometry (DEXA) scans use X-rays to measure bone density, muscle mass, and body fat percentage.
-
Underwater Weighing: This method, also known as hydrostatic weighing, involves submerging the body in water and measuring the change in weight to determine body density and, subsequently, body fat percentage.
-
Calipers: Skinfold calipers are used to pinch the skin at various sites on the body, and the thickness is measured to estimate body fat percentage.
-
Bioelectrical Impedance Analysis (BIA): This method uses a small electrical current to measure the resistance of body tissues, which can be used to estimate body fat percentage.
WHO Guidelines for Body Fat Percentage
The WHO provides guidelines for the ideal body fat percentage for different age groups and genders. The following table shows the recommended ranges:
| Age Group | Gender | Body Fat Percentage (Male) | Body Fat Percentage (Female) |
|---|---|---|---|
| 2-5 years | Male | 10-19% | 14-21% |
| 2-5 years | Female | 14-21% | 16-24% |
| 6-11 years | Male | 14-20% | 16-23% |
| 6-11 years | Female | 16-24% | 18-27% |
| 12-19 years | Male | 8-19% | 14-24% |
| 12-19 years | Female | 16-24% | 21-31% |
| 20-59 years | Male | 8-20% | 21-33% |
| 60 years and older | Male | 8-22% | 21-34% |
Interpreting Your Body Fat Percentage
Your body fat percentage can provide valuable insights into your health and fitness level. Here are some general guidelines for interpreting your body fat percentage:
-
Underweight: Body fat percentage below the recommended range for your age and gender.
-
Normal: Body fat percentage within the recommended range for your age and gender.
-
Overweight: Body fat percentage above the recommended range