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Body Fat Composition: A Mirror OF Your Health

Published on October 08, 2012 | Updated on March 22, 2026 | Shruti Marjara Kushwaha | Nutritionist | 2 comments
bca body composition analysis body fat fat mass high fat lean mass
Body Fat Composition: A Mirror OF Your Health

Can you imagine a thin person dying of cardiac arrest? It is hard to imagine but this happens.

We do associate an obese person with all the lifestyle and metabolic disorders but the thin ones are also not spared. Our weight predisposes us towards these diseases but how much percentage of this weight is FAT is the determining factor.

What does research say?

A research study done by Dr Anoop Misra studied 400 diabetics for the relationship between diabetes and obesity. By conventional BMI (Body mass index) criteria (height in relation to weight), just 40 per cent of the subjects were classed as obese. But when body fat composition was considered, 90 per cent of the total group were found to be obese.

This research definitely proves that not just quantity but the quality of weight also matters.

What can a conventional scale do?

A conventional weighing scale can measure total body weight, however it cannot tell you how much of this weight is fat. You can obtain the inner picture by performing Body Composition Analysis or BCA. BCA describes the percentages of fat, bone and muscle in human bodies. A person who looks slim may have a high percentage of fat in the body. This person will be unaware of the risk his body composition poses. But body fat composition helps us in assessing this risk. An inappropriate lean to fat mass ratio is a wake-up call to improve our diet and lifestyle.

Numerous mechanisms and machines are available which compute fat percentages. Nowadays even weighing scales are being equipped to calculate the same. Let us see how to interpret the results (fat percentages) we get from these machines:

Body Fat Ranges (Percent)

Males

Body Fat Ranges (Percent)

Females

Interpretation

6-10

10-15

Exceptionally Lean

11-14

16-19

Very Lean

15-18

20-25

Lean

19-24

26-29

Moderate Fat

25 and above

30 and above

High Fat

We should try to keep our body fat percentage in the lean bracket because both high, as well as low-fat percentages, have adverse consequences. A high-fat percentage poses a risk for development of obesity and diabetes and a lower fat percentage might make a person deficient in fat-soluble vitamins or can even lead to poor reproductive function in females.

How to achieve a balance between lean and fat percentage? I will be discussing that in subsequent issues.

Shruti Marjara Kushwaha
Reviewed by NutriMantra

Shruti Marjara Kushwaha

Nutritionist & Founder, NutriMantra

Shruti blends evidence-based nutrition with practical Indian food guidance, shaped by experience across AIIMS, VLCC, HealthKart, research, counselling, and long-term lifestyle support.

20+ years experience AIIMS VLCC HealthKart 1000+ patients
Special focus areas
Diabetes PCOS Weight management Gut health Heart health Pregnancy nutrition
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Frequently Asked Questions

How can I measure my body fat percentage at home using Indian foods?
You can measure your body fat percentage at home using body composition scales that are now available in the market. Additionally, focus on a balanced diet rich in Indian foods like lentils, whole grains, and seasonal vegetables to maintain a healthy body fat percentage.
Is it possible to be thin and still have high body fat in Indian diets?
Yes, it is possible to be thin yet have a high body fat percentage, especially if your diet is high in processed foods and sugars. Traditional Indian foods like idli, dosa, and khichdi can be healthy options when prepared with minimal oil and paired with vegetables.
What are some effective lifestyle changes to reduce body fat in India?
Incorporating regular physical activity such as yoga, walking, or cycling along with a balanced diet rich in fruits, vegetables, and whole grains can significantly help reduce body fat. Avoiding excessive consumption of fried snacks and sugary drinks common in Indian diets is also crucial.
What is the myth about BMI and body fat percentage in the Indian context?
A common myth is that BMI alone is a sufficient measure of health; however, it does not account for muscle mass versus fat mass. In India, many individuals may have a normal BMI but still possess a high body fat percentage, making body composition analysis essential for a true health assessment.

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Comments (2)

E

eating habits · Mar 08, 2015 09:49 AM

Do you mind if I quote a few of your articles as long as I provide credit and sources back to your website? My website is in the very same area of interest as yours and my visitors would definitely benefit from some of the information you present here. Please let me know if this okay with you. Thank you!

S

Shruti · May 12, 2015 06:04 PM

Reply

As long as you provide trackbacks and acknowledgements it is OK with me

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