{"id":7071,"date":"2026-10-20T15:16:12","date_gmt":"2026-10-20T13:16:12","guid":{"rendered":"https:\/\/howbody.com\/analyse-de-composition-corporelle\/massa-gorda\/"},"modified":"2026-10-22T16:42:09","modified_gmt":"2026-10-22T14:42:09","slug":"massa-gorda","status":"publish","type":"page","link":"https:\/\/howbody.com\/pt-pt\/analyse-de-composition-corporelle\/massa-gorda\/","title":{"rendered":"Massa gorda"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"7071\" class=\"elementor elementor-7071 elementor-7060\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7349ed9 e-con-full e-flex e-con e-parent\" data-id=\"7349ed9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0fc0949 elementor-widget elementor-widget-html\" data-id=\"0fc0949\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<canvas id=\"mg-hero-bg\"><\/canvas><div class=\"mg-hero-veil\"><\/div>\n<script>(function(){\n  var cvs=document.getElementById('mg-hero-bg'); 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resize(); EX=W*0.5;EY=H*0.5; if(REDUCE)draw(); raf=requestAnimationFrame(frame);\n})();<\/script>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2d921cb e-con-full e-flex e-con e-child\" data-id=\"2d921cb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18cefb0 elementor-widget__width-inherit elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"18cefb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_delay&quot;:200}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Taxa de gordura corporal: como calcul\u00e1-la e interpret\u00e1-la?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7feec5a elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"7feec5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A <strong>percentagem de gordura corporal<\/strong>, tamb\u00e9m chamada <strong>de \u00edndice de massa gorda (IMG)<\/strong>, corresponde \u00e0 propor\u00e7\u00e3o de gordura no peso total do corpo, expressa em percentagem. Tamb\u00e9m se fala em massa gorda, ou \u00abbody fat\u00bb em ingl\u00eas, para designar esta mesma medida. Este valor deve ser sempre interpretado tendo em conta o sexo e a idade, pois uma mulher tem, fisiologicamente, mais gordura essencial do que um homem.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4379dcd elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"4379dcd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Este guia apresenta as tabelas de valores de refer\u00eancia de massa gorda para mulheres e homens, os diferentes m\u00e9todos para calcular a massa gorda e como interpretar o resultado.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-41adf1c e-con-full e-flex e-con e-parent\" data-id=\"41adf1c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4b59f28 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"4b59f28\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;container&quot;:&quot;.elementor-element-89adc94&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;exclude_headings_by_selector&quot;:[],&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-circle&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-circle\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<p class=\"elementor-toc__header-title\">\n\t\t\t\tNesta p\u00e1gina\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__4b59f28\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-down\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__4b59f28\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-up\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M240.971 130.524l194.343 194.343c9.373 9.373 9.373 24.569 0 33.941l-22.667 22.667c-9.357 9.357-24.522 9.375-33.901.04L224 227.495 69.255 381.516c-9.379 9.335-24.544 9.317-33.901-.04l-22.667-22.667c-9.373-9.373-9.373-24.569 0-33.941L207.03 130.525c9.372-9.373 24.568-9.373 33.941-.001z\"><\/path><\/svg><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__4b59f28\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-89adc94 e-con-full e-flex e-con e-child\" data-id=\"89adc94\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-58e7976 e-con-full e-flex e-con e-child\" data-id=\"58e7976\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-f9dffdd e-con-full e-flex e-con e-child\" data-id=\"f9dffdd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-08adeba elementor-widget elementor-widget-heading\" data-id=\"08adeba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">O que \u00e9 a massa gorda?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d32f021 elementor-widget elementor-widget-text-editor\" data-id=\"d32f021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A <strong>massa gorda<\/strong> corresponde \u00e0 totalidade da gordura (tecido adiposo) presente no corpo e \u00e9 expressa em quilogramas. Em rela\u00e7\u00e3o ao peso total, d\u00e1-nos a <strong>percentagem de massa gorda<\/strong>. Constitui uma reserva de energia, contribui para a produ\u00e7\u00e3o hormonal e protege os \u00f3rg\u00e3os.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8ac370 elementor-widget elementor-widget-text-editor\" data-id=\"f8ac370\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A percentagem de gordura corporal tamb\u00e9m se interpreta em fun\u00e7\u00e3o do tipo de gordura e da sua distribui\u00e7\u00e3o. \u00c9 preciso distinguir: <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c9717c elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3c9717c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>A gordura essencial<\/strong>, necess\u00e1ria ao funcionamento do organismo<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>A gordura de reserva<\/strong>, que constitui uma reserva de energia e aumenta quando a ingest\u00e3o de energia excede o gasto.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>A gordura subcut\u00e2nea<\/strong> que fica debaixo da pele<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>A gordura visceral<\/strong> que envolve os \u00f3rg\u00e3os do abd\u00f3men. Quando em excesso, esta gordura \u00e9 problem\u00e1tica, pois favorece a inflama\u00e7\u00e3o e aumenta o risco de diabetes. <\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6b62ab5 e-con-full e-flex e-con e-child\" data-id=\"6b62ab5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-782861f e-con-full e-flex e-con e-child\" data-id=\"782861f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b8e2d15 elementor-widget elementor-widget-heading\" data-id=\"b8e2d15\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Massa gorda nas mulheres: tabela de refer\u00eancia<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65796a4 elementor-widget elementor-widget-text-editor\" data-id=\"65796a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A percentagem de gordura corporal nas mulheres \u00e9 naturalmente mais elevada do que nos homens, porque as diferen\u00e7as hormonais influenciam a quantidade e a distribui\u00e7\u00e3o da gordura. A tabela do ACE (American Council on Exercise), que \u00e9 a mais utilizada para determinar a percentagem de gordura corporal, independentemente do m\u00e9todo de medi\u00e7\u00e3o utilizado, distingue as seguintes categorias: <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76f6364 elementor-widget elementor-widget-html\" data-id=\"76f6364\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Categoria<\/th><th>Mulheres<\/th><\/tr><tr><td><strong>Gordura essencial<\/strong><\/td><td>10 a 13 %<\/td><\/tr><tr><td><strong>Atletas<\/strong><\/td><td>14 a 20 %<\/td><\/tr><tr><td><strong>Condi\u00e7\u00e3o f\u00edsica<\/strong><\/td><td>21 a 24 %<\/td><\/tr><tr><td><strong>Aceit\u00e1vel<\/strong><\/td><td>25 a 31 %<\/td><\/tr><tr><td><strong>Obesidade<\/strong><\/td><td>32 % ou mais<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-542782d elementor-widget elementor-widget-text-editor\" data-id=\"542782d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>Referencial ACE (American Council on Exercise).<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3b106a elementor-widget elementor-widget-text-editor\" data-id=\"d3b106a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>A idade tamb\u00e9m tem de ser tida em conta na interpreta\u00e7\u00e3o dos resultados<\/strong>. Os trabalhos de Gallagher et al. sugerem valores de refer\u00eancia associados ao intervalo de IMC correspondente a um peso normal. Para as mulheres, esses intervalos s\u00e3o os seguintes:  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb0db4c elementor-widget elementor-widget-html\" data-id=\"cb0db4c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Faixa et\u00e1ria<\/th><th>Mulheres<\/th><\/tr><tr><td><strong>20 a 39 anos<\/strong><\/td><td>21 a 32 %<\/td><\/tr><tr><td><strong>40 a 59 anos<\/strong><\/td><td>23 a 33 %<\/td><\/tr><tr><td><strong>60 a 79 anos<\/strong><\/td><td>24 a 35 %<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95973e6 elementor-widget elementor-widget-text-editor\" data-id=\"95973e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>Fonte: Gallagher et al., American Journal of Clinical Nutrition, 2000.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19e72e3 elementor-widget elementor-widget-text-editor\" data-id=\"19e72e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Para converter essa percentagem em quilogramas, basta multiplicar o peso pela percentagem de massa gorda dividida por 100. <strong>Por exemplo, uma mulher de 35 anos que pesa 65 kg e tem uma percentagem de gordura corporal de 22 % tem, assim, 14,3 kg de gordura: <\/strong> 65 \u00d7 22 \u00f7 100 = 14,3 kg. A percentagem dela situa-se dentro dos valores indicativos propostos para mulheres dos 20 aos 39 anos, ou seja, entre 21 % e 32 %. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-hx2b9c1 e-con-full e-flex e-con e-child\" data-id=\"hx2b9c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-7693576 e-con-full e-flex e-con e-child\" data-id=\"7693576\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-02b38a9 elementor-widget elementor-widget-heading\" data-id=\"02b38a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Massa gorda no homem: tabela de refer\u00eancia<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8b67f1 elementor-widget elementor-widget-text-editor\" data-id=\"b8b67f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A <strong>percentagem de gordura corporal nos homens \u00e9 geralmente mais baixa do que nas mulheres<\/strong>, enquanto a percentagem de massa muscular \u00e9 mais elevada. A distribui\u00e7\u00e3o da gordura tamb\u00e9m difere, pois os homens t\u00eam mais tend\u00eancia para a acumular na zona abdominal. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f01a75f elementor-widget elementor-widget-html\" data-id=\"f01a75f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Categoria<\/th><th>Homens<\/th><\/tr><tr><td><strong>Gordura essencial<\/strong><\/td><td>2 a 5 %<\/td><\/tr><tr><td><strong>Atletas<\/strong><\/td><td>6 a 13 %<\/td><\/tr><tr><td><strong>Condi\u00e7\u00e3o f\u00edsica<\/strong><\/td><td>14 a 17 %<\/td><\/tr><tr><td><strong>Aceit\u00e1vel<\/strong><\/td><td>18 a 24 %<\/td><\/tr><tr><td><strong>Obesidade<\/strong><\/td><td>25 % ou mais<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-476049f elementor-widget elementor-widget-text-editor\" data-id=\"476049f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>Referencial ACE (American Council on Exercise).<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0860929 elementor-widget elementor-widget-html\" data-id=\"0860929\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Faixa et\u00e1ria<\/th><th>Homens<\/th><\/tr><tr><td><strong>20 a 39 anos<\/strong><\/td><td>De 8 % a menos de 20 %<\/td><\/tr><tr><td><strong>40 a 59 anos<\/strong><\/td><td>De 11 % a menos de 22 %<\/td><\/tr><tr><td><strong>60 a 79 anos<\/strong><\/td><td>De 13 % a menos de 25 %<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59794aa elementor-widget elementor-widget-text-editor\" data-id=\"59794aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>Fonte: Gallagher et al., American Journal of Clinical Nutrition, 2000.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a15c0d elementor-widget elementor-widget-text-editor\" data-id=\"3a15c0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Para converter essa percentagem em quilogramas, basta multiplicar o peso pela percentagem de massa gorda dividida por 100. <strong>Por exemplo, um homem de 35 anos que pesa 80 kg e tem uma percentagem de gordura corporal de 18 % tem 14,4 kg de gordura<\/strong>: 80 \u00d7 18 \u00f7 100 = 14,4 kg. A sua percentagem situa-se dentro dos valores indicativos propostos para homens dos 20 aos 39 anos, ou seja, entre 8 % e menos de 20 %. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4d9240c e-con-full e-flex e-con e-child\" data-id=\"4d9240c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-52bdd2b e-con-full e-flex e-con e-child\" data-id=\"52bdd2b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-510ddba elementor-widget elementor-widget-heading\" data-id=\"510ddba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Como calcular a massa gorda?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b3b4c0 elementor-widget elementor-widget-heading\" data-id=\"2b3b4c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">O calculador da percentagem de gordura corporal<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15c8163 elementor-widget elementor-widget-text-editor\" data-id=\"15c8163\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Estimativa indicativa, baseada na tabela ACE. N\u00e3o substitui uma medi\u00e7\u00e3o feita com um aparelho profissional. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8995300 elementor-widget elementor-widget-html\" data-id=\"8995300\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-calc\"><style>.mg-calc{--indigo:var(--e-global-color-db13866,#1D2088);--indigo-dark:var(--e-global-color-98f851c,#1F247D);--tline:#E5E7F2;--line:#D6D9EA;--ink:#14152B;--body:#5B5D72;--accent:#5C66F2}\n.mg-calc .calc{max-width:720px;margin:26px auto 10px;border-radius:18px;overflow:hidden;background:#fff;box-shadow:0 20px 45px -16px rgba(20,21,43,.28);border:1px solid var(--tline)}\n.mg-calc .calc-head{background:linear-gradient(90deg,var(--indigo) 0%,#3b63ff 120%);color:#fff;font-weight:700;font-size:1.35rem;padding:22px 26px;font-family:Inter}\n.mg-calc .calc-tabs{display:flex;border-bottom:1px solid var(--tline)}\n.mg-calc .calc-tab{flex:1;background:#fafbff;border:0;border-bottom:3px solid transparent;cursor:pointer;font-family:Inter;font-size:1.05rem;font-weight:600;color:#9a9cb0;padding:18px 10px;background-image:none}\n.mg-calc .calc-tab.is-on{color:var(--indigo);background:#fff;border-bottom-color:var(--indigo)}\n.mg-calc .calc-tab:hover{background:#fafbff;background-image:none}\n.mg-calc .calc-tab.is-on:hover{background:#fff}\n.mg-calc .calc-body{padding:26px}\n.mg-calc .calc-grid{display:grid;grid-template-columns:1fr 1fr;gap:18px 22px}\n.mg-calc .calc-pane label{display:flex;flex-direction:column;gap:7px;font-weight:600;color:var(--ink);font-size:.95rem;font-family:Inter}\n.mg-calc .calc-pane input,.mg-calc .calc-pane select{font-family:Inter;font-size:1.05rem;color:var(--ink);padding:14px 16px;border:1px solid var(--line);border-radius:12px;background:#fff;width:100%;font-weight:400}\n.mg-calc .calc-pane input:focus,.mg-calc .calc-pane select:focus{outline:2px solid var(--accent);border-color:var(--accent)}\n.mg-calc .calc-go{margin-top:22px;width:100%;background:var(--indigo);background-image:none;color:#fff;border:0;border-radius:12px;font-family:Inter;font-size:1.15rem;font-weight:700;padding:18px;cursor:pointer}\n.mg-calc .calc-go:hover{background:var(--indigo-dark);background-image:none}\n.mg-calc .calc-result{margin-top:24px;border-top:1px solid var(--tline);padding-top:22px}\n.mg-calc .calc-pct{display:flex;align-items:baseline;gap:10px}\n.mg-calc .calc-pctv{font-size:2.8rem;font-weight:700;color:var(--indigo);font-family:Inter}\n.mg-calc .calc-pct small{color:var(--body);font-size:1rem}\n.mg-calc .calc-cat{margin:6px 0 16px;color:var(--body)}\n.mg-calc .calc-cat strong{color:var(--ink)}\n.mg-calc .calc-scale{position:relative;height:54px;margin:10px 0 6px}\n.mg-calc .calc-scale-track{display:flex;height:14px;border-radius:7px;overflow:hidden}\n.mg-calc .calc-seg{flex:1}\n.mg-calc .calc-scale-labels{display:flex;font-size:.72rem;color:#8a8ca0;margin-top:8px}\n.mg-calc .calc-scale-labels span{flex:1;text-align:center}\n.mg-calc .calc-marker{position:absolute;top:-4px;width:3px;height:22px;background:var(--ink);border-radius:2px;transition:left .4s}\n.mg-calc .calc-marker::after{content:\"\";position:absolute;top:-6px;left:50%;transform:translateX(-50%);border:6px solid transparent;border-top-color:var(--ink)}\n.mg-calc .calc-kg{margin-top:14px;color:var(--body)}\n.mg-calc .calc-note{margin-top:16px;font-size:.85rem;color:#8a8ca0;line-height:1.5}\n.mg-calc .calc-err{color:#c0392b;font-weight:600;margin-top:12px}\n@media(max-width:768px){.mg-calc .calc-grid{grid-template-columns:1fr}}\n<\/style><div class=\"calc\"><div class=\"calc-head\">Calculadora de percentagem de massa gorda<\/div><div class=\"calc-tabs\" role=\"tablist\"><button class=\"calc-tab is-on\" data-tab=\"img\" role=\"tab\" aria-selected=\"true\" type=\"button\">F\u00f3rmula baseada no IMC (Deurenberg)<\/button><button class=\"calc-tab\" data-tab=\"navy\" role=\"tab\" aria-selected=\"false\" type=\"button\">F\u00f3rmula US Navy<\/button><\/div><div class=\"calc-body\"><form class=\"calc-pane is-on\" data-pane=\"img\" novalidate><div class=\"calc-grid\"><label>Sexo<select name=\"sexe\"><option value=\"f\">Mulher<\/option><option value=\"h\">Homem<\/option><\/select><\/label><label>Idade (anos)<input name=\"age\" type=\"number\" inputmode=\"numeric\" placeholder=\"30\" min=\"15\" max=\"100\"><\/label><label>Peso (kg)<input name=\"poids\" type=\"number\" inputmode=\"decimal\" placeholder=\"65\" min=\"30\" max=\"300\"><\/label><label>Altura (cm)<input name=\"taille\" type=\"number\" inputmode=\"numeric\" placeholder=\"168\" min=\"120\" max=\"230\"><\/label><\/div><button type=\"submit\" class=\"calc-go\">Calcular a minha percentagem de massa gorda<\/button><\/form><form class=\"calc-pane\" data-pane=\"navy\" novalidate hidden><div class=\"calc-grid\"><label>Sexo<select name=\"sexe\"><option value=\"f\">Mulher<\/option><option value=\"h\">Homem<\/option><\/select><\/label><label>Altura (cm)<input name=\"taille\" type=\"number\" inputmode=\"numeric\" placeholder=\"168\" min=\"120\" max=\"230\"><\/label><label>Per\u00edmetro do pesco\u00e7o (cm)<input name=\"cou\" type=\"number\" inputmode=\"decimal\" placeholder=\"34\" min=\"20\" max=\"80\"><\/label><label>Per\u00edmetro abdominal \/ cintura (cm)<input name=\"ventre\" type=\"number\" inputmode=\"decimal\" placeholder=\"78\" min=\"40\" max=\"200\"><\/label><label data-femmeonly>Per\u00edmetro da anca (cm)<input name=\"hanches\" type=\"number\" inputmode=\"decimal\" placeholder=\"96\" min=\"40\" max=\"200\"><\/label><\/div><button type=\"submit\" class=\"calc-go\">Calcular a minha percentagem de massa gorda<\/button><\/form><div class=\"calc-result\" hidden><div class=\"calc-pct\"><span class=\"calc-pctv\">\u2014<\/span><small>de massa gorda estimada<\/small><\/div><div class=\"calc-cat\">Categoria ACE: <strong class=\"calc-catv\">\u2014<\/strong><\/div><div class=\"calc-scale\"><div class=\"calc-scale-track\"><\/div><div class=\"calc-marker\"><\/div><div class=\"calc-scale-labels\"><\/div><\/div><div class=\"calc-kg\" hidden>Ou seja, cerca de <strong class=\"calc-kgv\">\u2014<\/strong> kg de massa gorda.<\/div><p class=\"calc-note\">Resultado indicativo, posicionado na grelha ACE \u2014 n\u00e3o substitui uma medi\u00e7\u00e3o com um aparelho profissional. <em>(F\u00f3rmula US Navy = equa\u00e7\u00e3o padr\u00e3o, n\u00e3o fornecida no texto de origem.)<\/em><\/p><\/div><\/div><\/div><script>(function(){\n  var calc=document.querySelector('.mg-calc .calc'); if(!calc) return;\n  var tabs=calc.querySelectorAll('.calc-tab');\n  var panes=calc.querySelectorAll('.calc-pane');\n  var result=calc.querySelector('.calc-result');\n  tabs.forEach(function(tab){\n    tab.addEventListener('click',function(){\n      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v=parseFloat((form.querySelector('[name='+name+']')||{}).value); return isFinite(v)?v:NaN; }\n  calc.querySelector('[data-pane=img]').addEventListener('submit',function(ev){ ev.preventDefault(); var f=ev.currentTarget; var sexe=f.querySelector('[name=sexe]').value;\n    var age=num(f,'age'),poids=num(f,'poids'),taille=num(f,'taille'); if(!isFinite(age)||!isFinite(poids)||!isFinite(taille)){ showErr('Indique a idade, o peso e a altura.'); return; }\n    var m=taille\/100; var imc=poids\/(m*m); var S=sexe==='h'?1:0; var img=1.2*imc+0.23*age-10.8*S-5.4; showResult(img,sexe,poids); });\n  calc.querySelector('[data-pane=navy]').addEventListener('submit',function(ev){ ev.preventDefault(); var f=ev.currentTarget; var sexe=f.querySelector('[name=sexe]').value;\n    var taille=num(f,'taille'),cou=num(f,'cou'),ventre=num(f,'ventre'),hanches=num(f,'hanches'); if(!isFinite(taille)||!isFinite(cou)||!isFinite(ventre)){ showErr('Indique a altura, o per\u00edmetro do pesco\u00e7o e o per\u00edmetro abdominal.'); return; }\n    var bf; if(sexe==='h'){ var d=ventre-cou; if(d<=0){showErr('O per\u00edmetro abdominal deve ser superior ao per\u00edmetro do pesco\u00e7o.');return;} bf=495\/(1.0324-0.19077*Math.log10(d)+0.15456*Math.log10(taille))-450; }\n    else { if(!isFinite(hanches)){ showErr('Indique tamb\u00e9m o per\u00edmetro da anca.'); return; } var d2=ventre+hanches-cou; if(d2<=0){showErr('Verifique as medidas.');return;} bf=495\/(1.29579-0.35004*Math.log10(d2)+0.22100*Math.log10(taille))-450; }\n    showResult(bf,sexe,0); });\n})();<\/script><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f60025 elementor-widget elementor-widget-text-editor\" data-id=\"4f60025\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Para calcular a massa gorda, existem duas formas de o fazer:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b1e274 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"6b1e274\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Usar uma f\u00f3rmula estat\u00edstica<\/strong> baseada no peso, na altura, na idade e no sexo, como a f\u00f3rmula de Deurenberg.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Fazer uma an\u00e1lise da composi\u00e7\u00e3o corporal<\/strong> com uma balan\u00e7a de imped\u00e2ncia ou um exame DXA.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be76ae6 elementor-widget elementor-widget-text-editor\" data-id=\"be76ae6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>As f\u00f3rmulas d\u00e3o uma estimativa com base nas caracter\u00edsticas pessoais, enquanto os aparelhos medem efetivamente os tecidos para avaliar a quantidade de gordura.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f906fd elementor-widget elementor-widget-heading\" data-id=\"9f906fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">A f\u00f3rmula de Deurenberg para calcular o \u00cdndice de Massa Gordurosa (IMG)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd8e0e7 elementor-widget elementor-widget-text-editor\" data-id=\"dd8e0e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A f\u00f3rmula de Deurenberg \u00e9 um c\u00e1lculo que estima a percentagem de gordura corporal com base em tr\u00eas dados: o IMC, a idade e o sexo. Esta f\u00f3rmula foi desenvolvida a partir de dados recolhidos numa popula\u00e7\u00e3o, com o objetivo de prever um valor prov\u00e1vel para um determinado perfil. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da568e3 elementor-widget elementor-widget-text-editor\" data-id=\"da568e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A idade e o sexo servem para afinar a estimativa, porque <strong>duas pessoas com o mesmo IMC podem ter propor\u00e7\u00f5es de gordura diferentes<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ea33ca elementor-widget elementor-widget-text-editor\" data-id=\"8ea33ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>O c\u00e1lculo faz-se assim:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3046292 elementor-widget elementor-widget-text-editor\" data-id=\"3046292\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>\u00cdndice de massa gorda (IMG) = (1,2 \u00d7 IMC) + (0,23 \u00d7 idade) \u2212 (10,8 \u00d7 S) \u2212 5,4<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bcee394 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"bcee394\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>O IMC<\/strong> calcula-se dividindo o peso em quilogramas pela altura em metros ao quadrado: peso \u00f7 (altura \u00d7 altura).<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>A idade<\/strong> \u00e9 expressa em anos.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>S<\/strong> vale 1 para um homem e 0 para uma mulher.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ef2b9d elementor-widget elementor-widget-text-editor\" data-id=\"3ef2b9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Por exemplo, para uma mulher de 30 anos com um IMC de 22, substitu\u00edmos S por 0 e o c\u00e1lculo d\u00e1:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d06a85 elementor-widget elementor-widget-text-editor\" data-id=\"5d06a85\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>(1,2 \u00d7 22) + (0,23 \u00d7 30) \u2212 5,4 = um IMG de cerca de 27,9 %.  <\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7791cc elementor-widget elementor-widget-text-editor\" data-id=\"c7791cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>\u00c9 bom saber:<\/strong> esta estimativa tem as suas limita\u00e7\u00f5es, pois \u00e9 apenas estat\u00edstica e n\u00e3o se aplica a pessoas muito musculosas, a menores de 15 anos nem a mulheres gr\u00e1vidas. Por exemplo, no caso dos desportistas, muitas vezes sobrestima o valor real, j\u00e1 que um IMC elevado pode ser devido \u00e0 massa muscular, o que faz com que o IMG fique sobrestimado. No caso das gr\u00e1vidas, as altera\u00e7\u00f5es hormonais e a reten\u00e7\u00e3o de l\u00edquidos tornam a f\u00f3rmula inaplic\u00e1vel.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3af0b5f elementor-widget elementor-widget-heading\" data-id=\"3af0b5f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">F\u00f3rmula da Marinha dos EUA<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-affa73f elementor-widget elementor-widget-text-editor\" data-id=\"affa73f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>A f\u00f3rmula da Marinha dos EUA calcula a percentagem de gordura corporal com base na cintura e em v\u00e1rias medidas do corpo, tiradas com uma fita m\u00e9trica.<\/strong>  Desenvolvido para a Marinha dos EUA, este m\u00e9todo usa as rela\u00e7\u00f5es estat\u00edsticas entre as medidas corporais e a percentagem de gordura corporal.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3053df5 elementor-widget elementor-widget-text-editor\" data-id=\"3053df5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>As medidas necess\u00e1rias variam consoante o sexo:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8b6e1e elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"a8b6e1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Nos homens:<\/strong> a altura, a circunfer\u00eancia do pesco\u00e7o e a circunfer\u00eancia da barriga, medida \u00e0 altura do umbigo.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Nas mulheres:<\/strong> a altura, a circunfer\u00eancia do pesco\u00e7o, a circunfer\u00eancia da cintura na parte mais estreita e a circunfer\u00eancia das ancas na parte mais larga das n\u00e1degas.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cfde04 elementor-widget elementor-widget-text-editor\" data-id=\"7cfde04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Essas medidas s\u00e3o depois integradas numa equa\u00e7\u00e3o para se obter <strong>uma estimativa da percentagem de gordura corporal<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-910ed2c elementor-widget elementor-widget-heading\" data-id=\"910ed2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">A pin\u00e7a para pregas cut\u00e2neas<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ba1fa1 elementor-widget elementor-widget-text-editor\" data-id=\"8ba1fa1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>A pin\u00e7a para dobras cut\u00e2neas, tamb\u00e9m <\/strong>chamada de adip\u00f3metro, mede a espessura de uma dobra formada pela pele e pela gordura que se encontra logo por baixo. Na pr\u00e1tica, o profissional agarra uma prega entre os dedos, separando-a do m\u00fasculo, e depois coloca a pin\u00e7a sobre ela para medir a espessura em mil\u00edmetros em v\u00e1rios pontos do corpo. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cba4069 elementor-widget elementor-widget-text-editor\" data-id=\"cba4069\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Esta medida tem as suas limita\u00e7\u00f5es, porque uma prega mal apanhada ou uma pin\u00e7a colocada no s\u00edtio errado pode alterar o resultado. Al\u00e9m disso, a pin\u00e7a avalia a gordura acess\u00edvel sob a pele, pelo que n\u00e3o permite medir diretamente a gordura visceral, que fica \u00e0 volta dos \u00f3rg\u00e3os. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d44d5d6 elementor-widget elementor-widget-heading\" data-id=\"d44d5d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">A balan\u00e7a com medidor de imped\u00e2ncia<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d2ee0b elementor-widget elementor-widget-text-editor\" data-id=\"1d2ee0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>A bioimped\u00e2ncia, feita com um aparelho profissional, \u00e9 o exame de refer\u00eancia mais preciso para medir a massa gorda,<\/strong> a massa magra ou ainda a \u00e1gua corporal. O seu funcionamento baseia-se numa corrente el\u00e9trica muito fraca e impercet\u00edvel que atravessa o corpo. Essa corrente passa mais facilmente pelos m\u00fasculos, que cont\u00eam muita \u00e1gua, do que pela gordura. A balan\u00e7a mede a facilidade com que o corpo deixa passar essa corrente e, depois, usa essa informa\u00e7\u00e3o para <strong>estimar as quantidades de gordura e de m\u00fasculo<\/strong>.   <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5be1641 elementor-widget elementor-widget-text-editor\" data-id=\"5be1641\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A <a href=\"https:\/\/howbody.com\/pt-pt\/balanca-profissional-com-medidor-de-impedancia\/\">balan\u00e7a profissional com medidor de imped\u00e2ncia HowBody<\/a> usa <strong>oito el\u00e9trodos e quatro frequ\u00eancias<\/strong> para analisar separadamente cinco zonas: cada bra\u00e7o, cada perna e o tronco. <strong>A HowBody completa esta avalia\u00e7\u00e3o com uma <a href=\"https:\/\/howbody.com\/pt-pt\/scanner-corporal-3d-profissional\/\">digitaliza\u00e7\u00e3o corporal em 3D<\/a><\/strong>, que regista as medidas e avalia a postura.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00ef282 elementor-widget elementor-widget-heading\" data-id=\"00ef282\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">A DXA<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b2315d4 elementor-widget elementor-widget-text-editor\" data-id=\"b2315d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>A DXA \u00e9 um exame de imagem que avalia a composi\u00e7\u00e3o corporal com pequenas doses de raios X.<\/strong> Permite estimar separadamente a massa gorda, os tecidos magros e o conte\u00fado mineral \u00f3sseo. Este m\u00e9todo requer equipamento especializado e pessoal com forma\u00e7\u00e3o espec\u00edfica, o que torna a sua realiza\u00e7\u00e3o mais complexa do que uma medi\u00e7\u00e3o numa balan\u00e7a de imped\u00e2ncia. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-aa3f39f e-con-full e-flex e-con e-child\" data-id=\"aa3f39f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-c4827d5 e-con-full e-flex e-con e-child\" data-id=\"c4827d5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d32eb03 elementor-widget elementor-widget-heading\" data-id=\"d32eb03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Como perder gordura corporal?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4099dd9 elementor-widget elementor-widget-text-editor\" data-id=\"4099dd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Para reduzir a percentagem de gordura corporal, \u00e9 preciso um d\u00e9fice cal\u00f3rico moderado atrav\u00e9s de uma alimenta\u00e7\u00e3o adequada, combinada com treino de for\u00e7a e atividade f\u00edsica regular. O objetivo \u00e9 diminuir gradualmente as reservas de gordura, mantendo ao mesmo tempo a massa muscular. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c89634a elementor-widget elementor-widget-heading\" data-id=\"c89634a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Ajustar a alimenta\u00e7\u00e3o<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a85ef6 elementor-widget elementor-widget-text-editor\" data-id=\"4a85ef6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A perda de gordura baseia-se geralmente num <strong>d\u00e9fice cal\u00f3rico<\/strong>, ou seja, numa ingest\u00e3o de energia ligeiramente inferior ao gasto do corpo. Tamb\u00e9m \u00e9 preciso consumir prote\u00ednas suficientes, pois estas ajudam a preservar os m\u00fasculos durante a perda de peso. Num adulto saud\u00e1vel que est\u00e1 a tentar perder peso, uma ingest\u00e3o de cerca de <strong>1,2 a 1,6 g de prote\u00ednas por quilograma por dia<\/strong> pode ajudar a preservar a massa magra.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5dafdd elementor-widget elementor-widget-heading\" data-id=\"f5dafdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Praticar atividade f\u00edsica regularmente<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a11f390 elementor-widget elementor-widget-text-editor\" data-id=\"a11f390\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Caminhar, andar de bicicleta ou nadar aumenta o gasto energ\u00e9tico e melhora a forma f\u00edsica.<\/strong> A OMS recomenda aos adultos <strong>150 a 300 minutos de atividade f\u00edsica de intensidade moderada por semana<\/strong>. Para come\u00e7ar, 30 minutos de caminhada r\u00e1pida cinco dias por semana j\u00e1 d\u00e3o para atingir os 150 minutos. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dbef3ab elementor-widget elementor-widget-heading\" data-id=\"dbef3ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Fazer treino de fortalecimento muscular<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f6751e elementor-widget elementor-widget-text-editor\" data-id=\"0f6751e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Durante um processo de emagrecimento, o corpo pode perder tanto gordura como m\u00fasculo.<\/strong>  O fortalecimento muscular ajuda a limitar essa perda muscular e a manter a for\u00e7a. Os estudos apontam para a sua efic\u00e1cia quando combinado com mudan\u00e7as na alimenta\u00e7\u00e3o em adultos com excesso de peso ou obesos. Planeia <strong>pelo menos duas sess\u00f5es por semana<\/strong> que trabalhem os principais grupos musculares: pernas, costas, peito, ombros, bra\u00e7os e abdominais.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6545194 elementor-widget elementor-widget-text-editor\" data-id=\"6545194\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Um acompanhamento mensal da composi\u00e7\u00e3o corporal permite verificar se a perda se deve mesmo \u00e0 massa gorda e ajustar a alimenta\u00e7\u00e3o ou o treino em conformidade.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0d0a4a1 e-con-full e-flex e-con e-child\" data-id=\"0d0a4a1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-5c72df7 e-con-full e-flex e-con e-child\" data-id=\"5c72df7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0e12f1e elementor-widget elementor-widget-heading\" data-id=\"0e12f1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A massa gorda num balan\u00e7o do HowBody<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f47453 elementor-widget elementor-widget-text-editor\" data-id=\"8f47453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Num exame HowBody, a massa gorda \u00e9 medida atrav\u00e9s de bioimped\u00e2ncia segmentar multifrequ\u00eancia com 8 el\u00e9trodos t\u00e1teis. O relat\u00f3rio de composi\u00e7\u00e3o corporal apresenta a massa gorda em quilogramas, a percentagem de massa gorda e uma an\u00e1lise segmentar da gordura nos bra\u00e7os, tronco e pernas, sendo que cada valor \u00e9 situado no seu intervalo de refer\u00eancia. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d8b07b5 elementor-widget elementor-widget-text-editor\" data-id=\"d8b07b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>O n\u00edvel de gordura visceral completa esta an\u00e1lise, e o hist\u00f3rico re\u00fane os exames sucessivos para que possas ver a evolu\u00e7\u00e3o de um exame para o outro. Este tipo de medi\u00e7\u00e3o \u00e9 feito por profissionais com o equipamento adequado, em <a href=\"https:\/\/howbody.com\/pt-pt\/setores\/\">gin\u00e1sios, centros de emagrecimento, spas e consult\u00f3rios<\/a>. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3b12dc3 e-con-full e-flex e-con e-child\" data-id=\"3b12dc3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-4ebed23 e-con-full e-flex e-con e-child\" data-id=\"4ebed23\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-acb5f23 elementor-widget elementor-widget-heading\" data-id=\"acb5f23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Perguntas frequentes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a00677 elementor-widget elementor-widget-n-accordion\" data-id=\"9a00677\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;all_collapsed&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1610\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1610\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Qual \u00e9 a percentagem ideal de gordura corporal? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1610\" class=\"elementor-element elementor-element-0c278f8 e-con-full e-flex e-con e-child\" data-id=\"0c278f8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-679fe47 elementor-widget elementor-widget-text-editor\" data-id=\"679fe47\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A percentagem ideal de gordura corporal varia consoante o <strong>sexo<\/strong> e<strong>a idade<\/strong>, mas, em geral, recomenda-se um intervalo de 8 a 20 % para os homens e de 20 a 30 % para as mulheres. Este intervalo muda com a idade. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1611\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"2\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1611\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Quais s\u00e3o os alimentos que deves dar prefer\u00eancia para reduzir a gordura corporal? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1611\" class=\"elementor-element elementor-element-1193348 e-con-full e-flex e-con e-child\" data-id=\"1193348\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ad9f657 elementor-widget elementor-widget-text-editor\" data-id=\"ad9f657\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Os alimentos ricos em prote\u00ednas,<\/strong> como os ovos, o peixe, as aves ou as leguminosas<strong>, ajudam a preservar a massa muscular durante a perda de gordura<\/strong>. Os legumes, as frutas e os cereais integrais fornecem fibras que promovem a saciedade. O essencial continua a ser manter um d\u00e9fice cal\u00f3rico moderado, limitando os produtos altamente processados e as bebidas a\u00e7ucaradas.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1612\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"3\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1612\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Que desporto faz perder mais gordura? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1612\" class=\"elementor-element elementor-element-ed4d343 e-con-full e-flex e-con e-child\" data-id=\"ed4d343\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-434ab9c elementor-widget elementor-widget-text-editor\" data-id=\"434ab9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Nenhum desporto faz derreter gordura numa zona espec\u00edfica; a perda de gordura depende sobretudo do d\u00e9fice cal\u00f3rico global.  <\/strong>As atividades de resist\u00eancia, como correr, andar de bicicleta ou nadar, queimam muitas calorias, enquanto o treino de for\u00e7a preserva os m\u00fasculos e ajuda a manter o metabolismo. A combina\u00e7\u00e3o das duas, praticada regularmente, continua a ser a mais eficaz, pois alia o gasto energ\u00e9tico \u00e0 manuten\u00e7\u00e3o da massa muscular. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1613\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"4\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1613\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Qual \u00e9 a diferen\u00e7a entre o IMG e o IMC? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1613\" class=\"elementor-element elementor-element-9716083 e-con-full e-flex e-con e-child\" data-id=\"9716083\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6c0b47a elementor-widget elementor-widget-text-editor\" data-id=\"6c0b47a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>O IMC apenas relaciona o peso com a altura, sem indicar de que \u00e9 composto esse peso.<\/strong>  O IMG calcula a percentagem de gordura corporal, seja atrav\u00e9s de uma f\u00f3rmula estat\u00edstica, seja por uma medi\u00e7\u00e3o direta. Um desportista musculado pode ter um IMC elevado e um IMG baixo, o que mostra as limita\u00e7\u00f5es do primeiro indicador. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1614\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"5\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1614\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Como calcular a massa gorda em quilogramas? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1614\" class=\"elementor-element elementor-element-0e528e1 e-con-full e-flex e-con e-child\" data-id=\"0e528e1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbc750b elementor-widget elementor-widget-text-editor\" data-id=\"dbc750b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Basta multiplicar o teu peso pela tua percentagem de gordura corporal<\/strong>. Uma pessoa de 70 kg com um \u00edndice de 25 % tem, portanto, 17,5 kg de gordura corporal. Este valor em quilogramas permite acompanhar de forma concreta a perda de gordura, independentemente das varia\u00e7\u00f5es de \u00e1gua ou de massa muscular que influenciam o peso total.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Qual \\u00e9 a percentagem ideal de gordura corporal?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"A percentagem ideal de gordura corporal varia consoante o sexo ea idade, mas, em geral, recomenda-se um intervalo de 8 a 20 % para os homens e de 20 a 30 % para as mulheres. Este intervalo muda com a idade.\"}},{\"@type\":\"Question\",\"name\":\"Quais s\\u00e3o os alimentos que deves dar prefer\\u00eancia para reduzir a gordura corporal?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Os alimentos ricos em prote\\u00ednas, como os ovos, o peixe, as aves ou as leguminosas, ajudam a preservar a massa muscular durante a perda de gordura. Os legumes, as frutas e os cereais integrais fornecem fibras que promovem a saciedade. O essencial continua a ser manter um d\\u00e9fice cal\\u00f3rico moderado, limitando os produtos altamente processados e as bebidas a\\u00e7ucaradas.\"}},{\"@type\":\"Question\",\"name\":\"Que desporto faz perder mais gordura?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Nenhum desporto faz derreter gordura numa zona espec\\u00edfica; a perda de gordura depende sobretudo do d\\u00e9fice cal\\u00f3rico global.  As atividades de resist\\u00eancia, como correr, andar de bicicleta ou nadar, queimam muitas calorias, enquanto o treino de for\\u00e7a preserva os m\\u00fasculos e ajuda a manter o metabolismo. A combina\\u00e7\\u00e3o das duas, praticada regularmente, continua a ser a mais eficaz, pois alia o gasto energ\\u00e9tico \\u00e0 manuten\\u00e7\\u00e3o da massa muscular.\"}},{\"@type\":\"Question\",\"name\":\"Qual \\u00e9 a diferen\\u00e7a entre o IMG e o IMC?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"O IMC apenas relaciona o peso com a altura, sem indicar de que \\u00e9 composto esse peso.  O IMG calcula a percentagem de gordura corporal, seja atrav\\u00e9s de uma f\\u00f3rmula estat\\u00edstica, seja por uma medi\\u00e7\\u00e3o direta. Um desportista musculado pode ter um IMC elevado e um IMG baixo, o que mostra as limita\\u00e7\\u00f5es do primeiro indicador.\"}},{\"@type\":\"Question\",\"name\":\"Como calcular a massa gorda em quilogramas?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Basta multiplicar o teu peso pela tua percentagem de gordura corporal. Uma pessoa de 70 kg com um \\u00edndice de 25 % tem, portanto, 17,5 kg de gordura corporal. Este valor em quilogramas permite acompanhar de forma concreta a perda de gordura, independentemente das varia\\u00e7\\u00f5es de \\u00e1gua ou de massa muscular que influenciam o peso total.\"}}]}<\/script>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e0ad18a e-flex e-con-boxed e-con e-parent\" data-id=\"e0ad18a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a576584 elementor-align-left elementor-widget elementor-widget-button\" data-id=\"a576584\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/howbody.com\/pt-pt\/analyse-de-composition-corporelle\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u2190 Voltar \u00e0s medidas<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4115dbb e-con-full e-flex e-con e-parent\" data-id=\"4115dbb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-24e1313 e-con-full e-flex e-con e-child\" data-id=\"24e1313\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9c18974 elementor-widget elementor-widget-heading\" data-id=\"9c18974\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mede a tua percentagem de gordura corporal com precis\u00e3o<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c96c61 elementor-widget elementor-widget-text-editor\" data-id=\"4c96c61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Uma avalia\u00e7\u00e3o HowBody mede a tua massa gorda atrav\u00e9s da bioimped\u00e2ncia segmentar multifrequ\u00eancia e de uma digitaliza\u00e7\u00e3o corporal em 3D.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-07c5961 elementor-align-center e-transform elementor-widget elementor-widget-button\" data-id=\"07c5961\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;motion_fx_motion_fx_scrolling&quot;:&quot;yes&quot;,&quot;_transform_translateX_effect_hover&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;motion_fx_devices&quot;:[&quot;desktop&quot;,&quot;laptop&quot;,&quot;tablet&quot;,&quot;mobile&quot;],&quot;_transform_translateX_effect_hover_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_hover_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_hover_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/howbody.com\/pt-pt\/contacto\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Solicitar uma demonstra\u00e7\u00e3o<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Taxa de gordura corporal: como calcul\u00e1-la e interpret\u00e1-la? A percentagem de gordura corporal, tamb\u00e9m chamada de \u00edndice de massa gorda (IMG), corresponde \u00e0 propor\u00e7\u00e3o de gordura no peso total do corpo, expressa em percentagem. Tamb\u00e9m se fala em massa gorda, ou \u00abbody fat\u00bb em ingl\u00eas, para designar esta mesma medida. Este valor deve ser sempre [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":6924,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-7071","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00cdndice de Massa Gorda: C\u00e1lculo, Tabelas e Simulador | HowBody<\/title>\n<meta name=\"description\" content=\"Descobre como calcular a tua percentagem de gordura corporal, as tabelas de refer\u00eancia para mulheres e para homens e como interpretar os teus resultados.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howbody.com\/pt-pt\/analyse-de-composition-corporelle\/massa-gorda\/\" \/>\n<meta property=\"og:locale\" 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