According to the World Health Organization, men ages 40 to 59 should aim for 11% to 21% body fat, while for men ages 60 to 79, the range is 13% to 24%.
However, the "right" weight and fat percent
for an individual depend upon many factors including:
General health.
A very low percentage of body fat and low body
weight in someone not exercising regularly can indicate a medical problem.
Distribution of body fat.
Even if your weight is close to the normal
range, a large waist size may mean you have an unhealthy amount of belly fat
(visceral fat). Higher amounts of belly fat increase the risk of diabetes and
heart disease.
Generally, men should strive for a waist size of
no more than 36 inches. For men under six feet tall, waist size should be less
than one-half of the height.
Another way to evaluate waist size is to find
the ratio of waist size to hip size.
Use a measuring tape to find your waist size
just above your belly button. Then measure the size of your hips around the
widest part of your buttocks. Divide the waist size by the hip size. The goal
waist-to-hip ratio for men is no more than 0.9.
Both numerical waist size and waist-to-hip ratio
offer a window into whether you are carrying too much dangerous visceral fat.
Metabolism.
How an individual's body handles excess
calories significantly affects whether those calories get deposited in fat or
turn into energy used for physical activity and body heat.
Amount, type and intensity of physical
activity.
You not only burn calories during exercise but
also continue to burn calories afterward as muscles replenish their energy
stores. Also, doing regular strength training can add a bit of muscle weight
that is healthy.
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