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16
Appendix
Appendix
Table of Body Fat Level (Unit: %)
a) The body fat percentage
(%)
:
5%-60%
/0.1
%
Health Tips - About Body Fat
Human body is made up of, amongst other things, a percentage of fat. Body fat is vital
for a healthy, functioning body, protects vital organs, helps regulate body temperature,
stores vitamins and helps the body sustain itself when food is scarce. However, too much
body fat or indeed too little body fat will damage to your health. It is difficult to gauge how
much body fat we have in our bodies simply by looking at ourselves in the mirror.
This is why it is important to measure and monitor your body fat percentage. Body fat
percentage gives you a better measure of fitness than weight alone–the composition of
your weight loss could mean you are losing muscle mass rather than fat-you could still
have a high percentage of fat even when a scale indicates‘normal weight’.
The table as follows may be used as a guide:
Table of Body Water Level (Unit: %)
Health Tips - About Body Water
Body water is the single most important component of body weight. It represents over
half of your total weight and almost two thirds of your lean body mass (predominantly
muscle). Water performs a number of important roles in the body:
All the cells in the body, whether in the skin, glands, muscles, brain or anywhere else,
can only function properly if they have enough water. Water also plays a vital part in
regulating the body’s temperature balance, particularly through perspiration.
The combination of your weight and fat measurement could appear to be ‘normal’ but
your body hydration level could be insufficient for healthy living.
The table as follows may be used as a guide:
Standard for Men
Rating
low
Normal
Moderately High
High
Age
20-29
<13
<14
<16
<17
<18
13-20
14-21
16-23
17-24
18-25
20.1-23 21.1-24 23.1-26 24.1-27 25.1-28
>23
>24
>26
>27
>28
30-39
40-49
50-59
60+
Standard for Women
Rating
low
Normal
Moderately High
High
Age
20-29
<19
<20
<21
<22
<23
19-28
20-29
21-30
22-31
23-32
28.1-31 29.1-32 30.1-33 31.1-34 32.1-35
>31
>32
>33
>34
>35
30-39
40-49
50-59
60+
Source: University of Illinois Department of Food Science and Human Nutrition.
Body Fat Percentage Calculator.
www.ag.uiuc.edu/~food-lab/ai/bfc.html
b) The body water percentage
(%)
:
43%-73%
/0.1
%
Men
Women
BF % RANGE
4 to 14%
15 to 21%
22 to 24%
25 and over
4 to 20%
21 to 29%
30 to 32%
33 and over
70 to 63%
63 to 57%
57 to 55%
55 to 37%
70 to 58%
58 to 52%
52 to 49%
49 to 37%
OPTIMAL TBW % RANGE
Source: Derived from Wang & Deurenberg: “Hydration of fat-free body mass”. American Journal
Clin Nutr 1999,69833-841.
