Understanding Body Fat Percentage

Want to take your fitness tracking to the next level? Sure, monitoring your weight on the scale can be a good starting point, but another metric can give you a complete picture of your progress and health: Body Fat Percentage.
Total body weight can be broken down into different percentages of lean muscle mass, skeletal mass, water, and body fat. This is called “body composition.” Body fat percentage is the percent of body weight comprised solely of body fat. Healthy body fat percentages are individualized. Work with a healthcare provider or certified personal trainer to determine an ideal range. There are some standard ranges that are considered healthy for both men and women.
Age Body Fat % for Men Body Fat % for Women
20-39 8-19% 21-32%
40-59 11-21% 23-33%
60-79 13-24% 24-35%
Two common tests for measuring your body fat percentage are calipers to measure skin folds and a bioelectrical impedance scale, such as the InBody scales you can find at 9Round Valencia. 9Round’s InBody scale sends weak electrical currents throughout your body to calculate impedance of the body. This scale tells you how much body fat you have in comparison to your lean muscle mass, skeletal mass, and water content.
It takes around 3,500 calories to burn one pound of body fat, meaning you need to burn an extra 500 calories per day to lose one pound of body fat per week. However, the amount of fat your body burns will vary based on numerous factors, including your gender, age, and activity level. Generally speaking, if you reduce your calories by 500 per day, you may lose around ½ to 1 pound of body fat per week.
Increased physical activity can help you burn more calories per week. Consistently knocking out three 30-minute 9Round Kickboxing sessions per week will help you burn those extra calories.
You can also reduce calories by changing your eating habits. There are numerous ways to adjust your diet to lower calories. We recommend speaking with a registered dietician to develop a plan. It’s important to note that when you’re reducing calories through your diet that you’re still eating enough to properly fuel your body, especially before and after your KILLER workouts.
Get more incredible tips like these when you become a 9Round member today! All our members get access to the 9Round Nutrition Guide and new recipes created by a certified nutrition coach every month in the online Member Portal. Call 661-670-8166 to schedule your complimentary introductory session!