【體脂率】多少才算標準？了解量度、計算及減體脂方法！

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href="https://www.bowtie.com.hk/blog/zh/category/%e7%87%9f%e9%a4%8a%e8%b2%bc%e5%a3%ab/">營養貼士</a> <h1 class="post__title">【體脂率】多少才算標準？了解量度、計算及減體脂方法！</h1> <div class="post__desc">香港人愈來愈著重身形，一談身形，大家一定會想起「體脂」。究竟體內脂肪是甚麼? 甚麼是體脂率？ Bowtie 團隊將以 Tanita 智能體組成磅的指標，與大家分析量度、計算及減體脂方法！</div> </div> <div class="post__side"> <div class="info__content"> <div class="info__row"> <span class="info__title">作者</span> <span><a href="https://www.bowtie.com.hk/blog/zh/author/tiffany-lam/">林頌雅營養師</a></span> </div> <div class="info__row"> <span class="info__title">日期</span> <span>2021-07-26</span> </div> <div class="info__row"> <span class="info__title">更新</span> <span>2023-02-23</span> </div> </div> </div></main><main class="post__content is--lower"> <div class="post-submenu-sticky"> <div class="post-submenu-sticky__inner"> <div class="post-submenu-sticky__item post-submenu-sticky__subtitle">目錄</div> <a class="post-submenu-sticky__item" href="#content-1" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>體內脂肪定義</a><a class="post-submenu-sticky__item" href="#content-2" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>如何分辨皮下及內臟脂肪？</a><a class="post-submenu-sticky__item" href="#content-3" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>什麼是體脂率？</a><a class="post-submenu-sticky__item" href="#content-4" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>體脂量度 + 計算方式</a><a class="post-submenu-sticky__item" href="#content-5" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>體脂標準</a><a class="post-submenu-sticky__item" href="#content-6" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>體脂常見問題</a><a class="post-submenu-sticky__item" href="#content-7" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>原來內臟脂肪更重要? 甚麼是內臟脂肪?</a><a class="post-submenu-sticky__item" href="#content-8" data-track-event="Content Interacted" data-interaction-type="Page Navigation"><span class="post-submenu-sticky__icon icon-arrow_forward"/>內臟脂肪的指標</a> </div> </div> <div class="post__side"> <div class="info__content"> <div class="post-submenu"> <div class="post-submenu__subtitle">目錄</div> <ul class="post-submenu__list"> <li class="post-submenu__row"><a class="post-submenu__item" href="#content-1"><span class="post-submenu__icon icon-arrow_forward"/>體內脂肪定義</a></li><li class="post-submenu__row"><a class="post-submenu__item" href="#content-2"><span class="post-submenu__icon icon-arrow_forward"/>如何分辨皮下及內臟脂肪？</a></li><li class="post-submenu__row"><a class="post-submenu__item" href="#content-3"><span class="post-submenu__icon icon-arrow_forward"/>什麼是體脂率？</a></li><li class="post-submenu__row"><a class="post-submenu__item" href="#content-4"><span class="post-submenu__icon icon-arrow_forward"/>體脂量度 + 計算方式</a></li><li class="post-submenu__row"><a class="post-submenu__item" href="#content-5"><span class="post-submenu__icon icon-arrow_forward"/>體脂標準</a></li><li class="post-submenu__row"><a class="post-submenu__item" href="#content-6"><span class="post-submenu__icon icon-arrow_forward"/>體脂常見問題</a></li><li class="post-submenu__row"><a class="post-submenu__item" href="#content-7"><span class="post-submenu__icon icon-arrow_forward"/>原來內臟脂肪更重要? 甚麼是內臟脂肪?</a></li><li class="post-submenu__row"><a class="post-submenu__item" href="#content-8"><span class="post-submenu__icon icon-arrow_forward"/>內臟脂肪的指標</a></li> </ul> </div> <div class="post-share"> <div class="post-share__subtitle">分享</div> <div class="post-share__body"> <div class="a2a_kit a2a_default_style"> <a class="a2a_button_copy_link gtm_blog_post_share_url_zh" data-track-event="Content Interacted" data-interaction-type="Share"><span class="post-share__item icon-link"/></a> <a class="a2a_button_whatsapp gtm_blog_post_share_wts_zh" data-track-event="Content Interacted" data-interaction-type="Share"><span class="post-share__item icon-whatsapp"/></a> <a class="a2a_button_facebook gtm_blog_post_share_fb_zh" data-track-event="Content Interacted" data-interaction-type="Share"><span class="post-share__item icon-facebook"/></a> <a class="a2a_button_wechat gtm_blog_post_share_we_zh" data-track-event="Content Interacted" data-interaction-type="Share"><span class="post-share__item icon-wechat"/></a></div> </div> </div> <a href="#" class="back-to-top" title="返回頁頂"><span class="icon-chevrons-up"/></a> </div> </div> <div class="post__main"> <div class="editor__content"> <h2 class="editor__h2 editor__menu_anchor" id="content-1">體內脂肪定義</h2><div class="editor__item editor__text"><p><span style="font-weight: 400;">體內脂肪就是人體內的脂肪，人體內應有四分一的重量屬於脂肪。</span></p></div><h2 class="editor__h2 editor__menu_anchor" id="content-2">如何分辨皮下及內臟脂肪？</h2><div class="editor__item editor__text"><p><span style="font-weight: 400;">體脂可以分為兩種，包括皮下脂肪及<a href="https://www.bowtie.com.hk/blog/zh/%e5%85%a7%e8%87%9f%e8%84%82%e8%82%aa/" target="_blank" rel="noopener">內臟脂肪</a>。</span></p><p><span style="font-weight: 400;">做一個簡單的測試就可分辨！首先，收緊你的腹部肌肉，嘗試揑著肚子，可以揑出的肉均是皮下脂肪。內臟指肪位於腹部的核心，即使刻意揑著肚子亦難以接觸。</span></p><p><span style="font-weight: 400;">一般來說，內臟脂肪最常見於中年男性，有人又會稱之為「啤酒肚」。其實，男性本質就有累積脂肪的遺傳傾向，而女性就更常於皮下儲存脂肪（皮下脂肪被證明與發育中的胎兒和母乳喂養所需的營養有關）。</span></p></div><div class="editor__item editor__adv"><a class="e-adv__link" href="https://www.bowtie.com.hk/offer/ghk-pre-retirement?utm_source=blog-banner&amp;utm_medium=blog&amp;utm_content=VHIS|blog-GHK-Pre-Retirement" target="_blank" rel="noopener noreferrer" data-track-event="CTA Clicked" data-interaction-type="Banner"><img class="gtm_blog_post_ad1_zh lazy" data-src="https://www.bowtie.com.hk/blog/wp-content/uploads/2023/04/23172128/VHIS_GHK_affordable-price_pre-retirement-1200x627-w-CTA.jpg" alt="退休保險"/></a></div><h2 class="editor__h2 editor__menu_anchor" id="content-3">什麼是體脂率？</h2><div class="editor__item editor__text"><p><span style="font-weight: 400;">體脂率代表體內脂肪重量佔總體重的比例。</span></p></div><h2 class="editor__h2 editor__menu_anchor" id="content-4">體脂量度 + 計算方式</h2><div class="editor__item editor__text"><p><span style="font-weight: 400;">除了目測，常見測量體脂的方法有 6 個，包括：</span></p><ol><li><b> 公式計算法</b></li></ol><p><span style="font-weight: 400;">這個公式將 BMI 值、年齡和性別納入考量，從而推算體脂率。公式如下：</span></p><blockquote><p><span style="font-weight: 400;">體脂率 = 1.2 x BMI + 0.23 x 年齡 – 5.4 -10.8 x 性別（男生的值為 1，女生為 0）</span></p><p> </p></blockquote><p><span style="font-weight: 400;">舉例來說，如果一名 35 歲的男性，BMI 為 18 </span></p><blockquote><p><span style="font-weight: 400;">體脂率 = 1.2 x 18 + 0.23 x 35 – 5.4 – 10.8 x 1 = 13.45</span></p></blockquote><ol start="2"><li><b> 腰圍體脂計算法</b></li></ol><p><span style="font-weight: 400;">透過量度腰圍（公分）和體重（公斤），就可以大概計算</span><span style="font-weight: 400;">體脂率</span><span style="font-weight: 400;">，公式：</span></p><blockquote><p><span style="font-weight: 400;">男性的體脂率 = (腰圍 x 0.74 – 體重 x 0.082 – 44.74) / 體重 x 100%</span></p><p><span style="font-weight: 400;">女性的體脂率 = (腰圍 x 0.74 – 體重 x 0.082 – 34.89) / 體重 x 100%</span></p></blockquote><ol start="3"><li><b> 智能體組成磅</b></li></ol><p><span style="font-weight: 400;">智能體組成磅</span><span style="font-weight: 400;">很常見，除了大型的，更有小型的可以放在家中日常測量用。</span></p><p><span style="font-weight: 400;">常見牌子包括 Tanita 等，</span><span style="font-weight: 400;">智能體組成磅的</span><span style="font-weight: 400;">原理很簡單。上磅時，會有微電流經過人體。由於脂肪不導電，一個人愈多脂肪，電流就會愈慢，脂肪磅就可以透過電流的速度計算出一個人的體脂率。</span></p><ol start="4"><li><b> 脂肪夾</b></li></ol><p><span style="font-weight: 400;">透過量度多個身體不同部位，如腹、手臂、背、大臂的脂肪皮摺厚度，再運用數學公式及參考對照表，便可以計算出體脂率。</span></p><ol start="5"><li><b> 水底稱量法</b></li></ol><p><span style="font-weight: 400;">由於肌肉和脂肪的密度不同，自然，在水中的重量也不同，只要比較一個人在陸地和水中的重量的分別，就可以計算出體脂率。</span></p><ol start="6"><li><b> 雙能量 X 射線吸收測量法 (DEXA)</b></li></ol><p><span style="font-weight: 400;">DEXA 是一部特製 X 光機。其實 X 光對肌肉、骨質和脂肪都有不同的穿透度，藉不同的穿透度就可計算出身體各組織的百分比。</span></p></div><h2 class="editor__h2 editor__menu_anchor" id="content-5">體脂標準</h2><div class="editor__item editor__text"><p><span style="font-weight: 400;">Tania 根據 DEXA 的黃金標準及相關研究，制定以下標準（此標準適用於亞洲人及白人）：</span></p><table><tbody><tr><td><b>性別</b></td><td colspan="3"><b>男士</b></td></tr><tr><td><b>年齡</b></td><td><b>18 – 39</b></td><td><b>40 – 59</b></td><td><b>60+</b></td></tr><tr><td><span style="font-weight: 400;">少於正常標準</span></td><td><span style="font-weight: 400;">0 – 10% </span></td><td><span style="font-weight: 400;">0% – 11%</span></td><td><span style="font-weight: 400;">0% – 13%</span></td></tr><tr><td><span style="font-weight: 400;">標準水平</span></td><td><span style="font-weight: 400;">11% – 21%</span></td><td><span style="font-weight: 400;">12% – 22%</span></td><td><span style="font-weight: 400;">14% – 24%</span></td></tr><tr><td><span style="font-weight: 400;">多於正常標準</span></td><td><span style="font-weight: 400;">22% – 26%</span></td><td><span style="font-weight: 400;">23% – 27%</span></td><td><span style="font-weight: 400;">25% – 29%</span></td></tr><tr><td><span style="font-weight: 400;">過於肥胖</span></td><td><span style="font-weight: 400;">27% – 45%+</span></td><td><span style="font-weight: 400;">28% – 45%+</span></td><td><span style="font-weight: 400;">30% – 45%+</span></td></tr></tbody></table><p> </p><table><tbody><tr><td><b>性別</b></td><td colspan="3"><b>女士</b></td></tr><tr><td><b>年齡</b></td><td><b>18 – 39</b></td><td><b>40 – 59</b></td><td><b>60+</b></td></tr><tr><td><span style="font-weight: 400;">少於正常標準</span></td><td><span style="font-weight: 400;">0 – 20% </span></td><td><span style="font-weight: 400;">0% – 21%</span></td><td><span style="font-weight: 400;">0% – 22%</span></td></tr><tr><td><span style="font-weight: 400;">標準水平</span></td><td><span style="font-weight: 400;">21% – 34%</span></td><td><span style="font-weight: 400;">22% – 35%</span></td><td><span style="font-weight: 400;">23% – 29%</span></td></tr><tr><td><span style="font-weight: 400;">多於正常標準</span></td><td><span style="font-weight: 400;">35% – 39%</span></td><td><span style="font-weight: 400;">36% – 40%</span></td><td><span style="font-weight: 400;">30% – 36%</span></td></tr><tr><td><span style="font-weight: 400;">過於肥胖</span></td><td><span style="font-weight: 400;">40% – 45%+</span></td><td><span style="font-weight: 400;">41% – 45%+</span></td><td><span style="font-weight: 400;">37% – 45%+</span></td></tr></tbody></table></div><div class="editor__item editor__read_more"><div class="e-rm__title">延伸閱讀</div><ul class="e-rm__list"><li><a href="https://www.bowtie.com.hk/blog/zh/%e9%9f%93%e6%98%9f%e6%b8%9b%e8%82%a5%e6%b3%95/" target="_blank" rel="noopener noreferrer">【韓星減肥法】半年內狂減 11KG 有賴星級體重管理公司 4 大招數</a></li><li><a href="https://www.bowtie.com.hk/blog/zh/hiit-%e9%ab%98%e5%bc%b7%e5%ba%a6%e9%96%93%e6%ad%87%e8%a8%93%e7%b7%b4/" target="_blank" rel="noopener noreferrer">【HIIT】超強減肥效果？7 個新手入門必學動作介紹</a></li></ul></div><h2 class="editor__h2 editor__menu_anchor" id="content-6">體脂常見問題</h2><div class="editor__item editor__faq"><div class="e-faq__wrap"><div class="e-faq__list is--active"><div class="e-faq__head">1. 體脂磅準確嗎？<span class="e-faq__icon icon-add"/></div><div class="e-faq__body" style="display:block;"><p><span style="font-weight: 400;">消委會曾就不同的體脂磅進行測試，以各牌子體脂磅讀數與醫療測脂儀器的數據作比較，結果顯示 TANITA 及另一牌子的產品數據最準確。</span></p><p><span style="font-weight: 400;">報告中亦曾提及，產品的準確度取決於內置方程式的設置，而 TANITA 正是專為亞洲人而設的。</span></p></div></div><div class="e-faq__list"><div class="e-faq__head">2. 體脂過高/過低有何健康問題?<span class="e-faq__icon icon-add"/></div><div class="e-faq__body"><p><span style="font-weight: 400;">體脂可以維持體溫、保護關節及內部器官。</span></p><p><span style="font-weight: 400;">過多的脂肪會損害人體長期健康，而減少體內多餘脂肪可以降低患上某些疾病，如高血壓、心臟病、二型糖尿病和某些癌症的風險。</span></p><p><span style="font-weight: 400;">而身體脂肪過少可能會導致骨質疏鬆症、女性月經不調及不孕。長久下去，會引起其他健康風險，例如骨質流失。</span></p></div></div><div class="e-faq__list"><div class="e-faq__head">3. 如何減體脂？<span class="e-faq__icon icon-add"/></div><div class="e-faq__body"><ul><li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">飲食熱量控制：攝取比身體消耗少的熱量。當身體缺乏熱量的時候，會開始消耗體內堆積的脂肪，達到減脂的效果</span></li><li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">增加蛋白質攝取：多以蛋白質取代碳水化合物的熱量攝取。蛋白質同時可以有助增肌，搭合運動，可以更快達到理想身形</span></li><li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">進行減脂運動：有氧運動的減脂效果一般比無氧運動好。兩者同時進行就可以同時增肌。高強度間歇運動是不錯的選擇</span></li></ul></div></div><div class="e-faq__list"><div class="e-faq__head">4. 如何增體脂? <span class="e-faq__icon icon-add"/></div><div class="e-faq__body"><ul><li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">養成早睡習慣，亦要有充足睡眠</span></li><li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">不吸煙</span></li></ul><p><span style="font-weight: 400;">另外，也要注意平日的飲食：</span></p><ul><li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">均衡飲食：除了攝取的份量要足夠之外，質量也非常重要。為確保身體可以吸收均衡營養，每日飲食必須包含 5 大類食物，奶類、蛋白質類、五穀類、蔬菜類、水果類。除此之外，要減少進食油份高及含高飽和脂肪的食物，如動物性脂肪、甜品，應多選擇含單元和多元不飽和脂肪的食物，如芥花籽油、橄欖油、堅果等</span></li><li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">每天吃 3 餐及 3 次小吃以增加熱量，正餐可多選用喜愛的健康調味料及香草，例如蒜頭、檸檬、黑椒等：而小吃可選擇花生醬多士、無鹽堅果等。</span></li></ul><p><span style="font-weight: 400;">如果有興趣透過飲食減體脂，或增體脂，可諮詢營養師設計個人化餐單/ 飲食計劃！</span></p></div></div></div></div><h2 class="editor__h2 editor__menu_anchor" id="content-7">原來內臟脂肪更重要? 甚麼是內臟脂肪?</h2><div class="editor__item editor__text"><p><span style="font-weight: 400;">不過要健康/ 有完美的體態，除了體脂，也要留意內臟脂肪！</span></p><p><span style="font-weight: 400;">內臟脂肪位於腹部的深處、肌肉壁內側，圍繞並保護重要器官。因此，如有過高的內臟脂肪，肚腩亦會相對大。而且，當內臟脂肪評級太高也會增加患高血壓、心臟病和二型糖尿病的風險。</span></p></div><h2 class="editor__h2 editor__menu_anchor" id="content-8">內臟脂肪的指標</h2><div class="editor__item editor__text"><p><span style="font-weight: 400;">以下的標準只適用於亞洲人：</span></p><table><tbody><tr><td/><td><b>正常</b></td><td><b>偏高</b></td><td><b>過高</b></td></tr><tr><td><span style="font-weight: 400;">評級</span></td><td><span style="font-weight: 400;">低於9</span></td><td><span style="font-weight: 400;">10 – 14</span></td><td><span style="font-weight: 400;">&gt; 15</span></td></tr><tr><td><span style="font-weight: 400;">評估</span></td><td><span style="font-weight: 400;">需要透過適當的運動及均衡的飲食，繼續監測評級</span></td><td><span style="font-weight: 400;">考慮控制飲食和/或增加運動，從而將脂肪減至標準水平</span></td><td><span style="font-weight: 400;">應該進行更劇烈的運動並改變目前的飲食。諮詢醫生和進行醫療診斷</span></td></tr></tbody></table><p><span style="font-weight: 400;">按</span><a href="http://tanita.eu/tanita-academy/understanding-your-measurements" target="_blank" rel="noopener"><span style="font-weight: 400;">此</span></a><span style="font-weight: 400;">了解白人標準。</span></p></div><div class="editor__item editor__read_more"><div class="e-rm__title">延伸閱讀</div><ul class="e-rm__list"><li><a href="https://www.bowtie.com.hk/blog/zh/sit-up-%e4%bb%b0%e8%87%a5%e8%b5%b7%e5%9d%90/" target="_blank" rel="noopener noreferrer">【Sit Up】教你正確動作如何做! 減肥練腹肌不傷腰</a></li><li><a href="https://www.bowtie.com.hk/blog/zh/%e7%94%9f%e9%85%ae%e9%a3%b2%e9%a3%9f/" target="_blank" rel="noopener noreferrer">什麼是生酮飲食法？能否長期減肥？營養師同你分析利弊！</a></li></ul></div><div class="editor__item editor__source"><div class="e-src__title">資料來源</div><ul class="e-src__list"><li class="e-src__item" id="source-1"><span class="e-src__legend">1</span><a class="e-src__link" href="https://www.tanita.asia/?_page=understanding&amp;_lang=en" target="_blank" rel="noopener noreferrer nofollow">Tanita</a></li><li class="e-src__item" id="source-2"><span class="e-src__legend">2</span><a class="e-src__link" href="https://www.gymbeginner.hk/%E9%87%8F%E5%BA%A6%E8%BA%AB%E9%AB%94%E8%84%82%E8%82%AA%E6%AF%94%E7%8E%87%E7%9A%846%E5%80%8B%E6%96%B9%E6%B3%95/" target="_blank" rel="noopener noreferrer nofollow">Gym Beginner</a></li><li class="e-src__item" id="source-3"><span class="e-src__legend">3</span><a class="e-src__link" href="https://hk.running.biji.co/index.php?q=news&amp;act=info&amp;id=2181" target="_blank" rel="noopener noreferrer nofollow">Running BIJI HK</a></li><li class="e-src__item" id="source-4"><span class="e-src__legend">4</span><a class="e-src__link" href="https://blog.ulifestyle.com.hk/article/yydaily/4135698/%E9%AB%94%E8%84%82%E8%82%AA%E6%80%8E%E9%BA%BC%E9%87%8F%E5%BA%A6-%E9%AB%94%E8%84%82%E8%A8%88%E7%AE%97%E5%9B%9B%E6%8B%9B%E5%B9%AB%E4%BD%A0%E8%A8%88%E6%BA%96%E5%AE%83" target="_blank" rel="noopener noreferrer nofollow">UBlog</a></li><li class="e-src__item" id="source-5"><span class="e-src__legend">5</span><a class="e-src__link" href="https://www.dailynewspot.com/190292.html" target="_blank" rel="noopener noreferrer nofollow">Daily New Spot</a></li><li class="e-src__item" id="source-6"><span class="e-src__legend">6</span><a class="e-src__link" href="https://hk.running.biji.co/index.php?q=news&amp;act=info&amp;id=993&amp;subtitle=%E5%A6%82%E4%BD%95%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E5%90%8C%E6%AD%A5%E9%80%B2%E8%A1%8C%EF%BC%9F" target="_blank" rel="noopener noreferrer nofollow">Running BIJI HK</a></li><li class="e-src__item" id="source-7"><span class="e-src__legend">7</span><a class="e-src__link" href="https://hk.news.yahoo.com/blogs/mian/%E7%87%9F%E9%A4%8A%E5%B8%ABmian-chan%EF%BC%9A%E9%81%8E%E7%98%A6%E5%A6%82%E4%BD%95%E5%A2%9E%E8%82%A5%EF%BC%9F-044230091.html" target="_blank" rel="noopener noreferrer nofollow">Yahoo!新聞</a></li></ul><a href="#" class="e-src__more">顯示更多<span class="icon-expand_more"/></a></div> <div class="editor__item post-share"> <div class="post-share__subtitle">分享</div> <div class="post-share__body"> <div class="a2a_kit 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