You probably know that the higher the percentage of fat in the body, the worse it looks. People of the same weight can look different depending on the percentage of fat - and therefore muscle.
When losing weight, it is the percentage of fat that needs to be reduced - this is why starvation diets, which waste muscle and water, are dangerous. Unfortunately, even with the most reasonable diet, on average, for every 3 kilograms of fat lost, there is 1 kg of muscle and water.
Normal body fat percentage
The minimum amount of body fat is 3-4% for men and 10% for women. With this ratio, the muscle relief under the skin is perfectly visible, down to the last fiber. This relief can be achieved only by drying the body ().
But there is no point in achieving such extreme indicators in ordinary life. Fat is not just a harmful substance, it is very important for the body. With a small amount of fat in the body, problems with joints and hair begin.
A low percentage of fat negatively affects the skin. Since fat is necessary for the production of sex hormones, its deficiency leads to problems with potency in men (less testosterone is produced) and to menstrual irregularities in women.
Normal fat levels in women
| Age | Close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 22,1% - 24,9% | 25,0% - 29,5% | From 29.6% |
| 25 - 29 | 22,0% - 25,3% | 25,4% - 29,7% | From 29.8% |
| 30 - 34 | 22,7% - 26,3% | 26,4% - 30,4% | From 30.5% |
| 35 - 39 | 24,0% - 27,6% | 27,7% - 31,4% | From 31.5% |
| 40 - 44 | 25,6% - 29,2% | 29,3% - 32,7% | From 32.8% |
| 45 - 49 | 27,3% - 30,8% | 30,9% - 34,0% | From 34.1% |
| 50 - 59 | 29,7% - 33,0% | 33,1% - 36,1% | From 36.1% |
| Over 60 | 30,7% - 33,9% | 34,0% - 37,2% | From 37.3% |
Normal body fat for men
| Age | Close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 14,9% - 18,9% | 19,0% - 23,2% | From 23.3% |
| 25 - 29 | 16,5% - 20,2% | 20,3% - 24,2% | From 24.3% |
| 30 - 34 | 18,0% - 21,4% | 21,5% - 25,1% | From 25.2% |
| 35 - 39 | 19,3% - 22,5% | 22,6% - 26,0% | From 26.1% |
| 40 - 44 | 20,5% - 23,5% | 23,6% - 26,8% | From 26.9% |
| 45 - 49 | 21,5% - 24,4% | 24,5% - 27,5% | From 27.6% |
| 50 - 59 | 22,7% - 25,5% | 25,6% - 28,6% | From 28.7% |
| Over 60 | 23,3% - 26,1% | 26,2% - 29,2% | From 29.3% |
How to measure your own body fat percentage?
By eye
Above you have already seen pictures from which you can determine your fat percentage using examples. There are quite a lot of them floating around on the Internet, so you won’t have any problems finding such pictures.
Look at yourself in the mirror as objectively as possible and compare it with the photo. Now look at photos of people with a lower percentage of fat: this is what you can look like.
Body Composition Analyzer Scales
There are such scales as in gyms, and in online stores you will find homemade options - now they are inexpensive. They measure body composition using electrical impulses. The readings are based on data about how exactly various tissues resist when current is passed through them. These impulses can only be transmitted by organic matter that does not contain fat. This is how the data is displayed.
When buying an expensive item, remember that you cannot completely rely on this calculation - it is far from ideal.
Fat fold measurement
One of the most effective ways Measuring the percentage of body fat is measuring the fat folds. To do this, you can use an ordinary caliper or an inexpensive available device - a caliper.
With this device you measure the thickness of the fold in at least 4 places. The device gives the most objective idea of the percentage of fat tissue in the body.
Measure your fat fold in 4 places:
- At the waist: 10 cm to the right or left of the navel at the same level as it
- Biceps: middle in front
- Shoulder blade: slightly lower at an angle of 45 degrees
- Triceps: midway between the shoulder and elbow on the back side
Then add up the resulting numbers and find your fat percentage number in the table below:
Determining body fat percentage using a calculator
Simple, convenient and the right way. Simply enter your details in the table below.
Weighing in water
A very accurate method (error about 3%). Based on the fact that fat has increased buoyancy. A person is immersed in water with his head in a special chair and weighed several times. Then the fat weight is calculated using a formula.
Bioimpedance: determining body fat percentage using current
Bioimpedance is the definition of percentage subcutaneous fat in the body using current passed through tissue. This method is not entirely accurate: results may vary in the morning and evening time and depend on the amount of water in the body. The measurement error is about 2%. The speed of current flow depends on the quality of the tissue: the more fat it contains, the longer the signal takes to travel through it.
Body composition analyzers are usually available in all fitness clubs: you can undergo a bioimpedance examination there at any time. The equipment in gyms can be different: the ABC-01 Medass bioimpedance meter, single-frequency, is often found. This device measures resistance at 50 kHz between two electrodes placed on the right side of the wrist and foot. First, the device calculates the total mass of water in the body, then finds the amount of lean mass - body mass without fat. Lean mass is determined by dividing the total amount of water by the hydration coefficient of lean mass, accepted in the software as 0.73. And the last step is to calculate the fat mass by subtracting from total mass body values of lean mass.
Scanme system
Some premium fitness clubs can be equipped with the ScanMe analytical system - developed by Innovation Center Russian Olympic Committee and Moscow State Medical University named after. Sechenov. In 30-40 minutes the system measures almost all your indicators. It also includes a bioimpedance body composition analyzer (using current). In addition, the device is equipped with a pulse oximeter, a hypoxic generator and bicycle ergometer, a spirometer, a biochemical blood analyzer, and a dynamometer. As a result of the study, you get a whole book of your health indicators, including your mental state. To find where you can get tested on scanme in your city, use the search engine!
If you are losing weight, you need to monitor your body fat and avoid weight loss methods that cause you to lose muscle and water. Take photos, visit bioimpedance laboratories, take measurements with a caliper and get an objective picture of body fat content!
And water in the body. The question is relevant because having determined the proportions of fat, water and muscle mass, you can find out exactly how much fat you lost during your weight loss. Perhaps only water left?
If in the process of losing weight you lose fat, but not muscle mass or water, then you are definitely on the the right way. But how in the body and what is the average? There is a special table that shows all the numbers. Let's briefly go through its data.
The average is calculated depending on the age and gender of the subject. So, due to the hormone estrogen, the female audience has 5% more fat than the male audience. Therefore, the usual normal rate is 23% for women and 17% for men.
Depending on age, the percentage of normal body fat increases and muscle mass decreases.
So, for an average student aged 20 years, fat content should be approximately 15% of total body weight. And older men clearly sedentary life rates are 25% or more. The ideal indicator is considered the limit of obesity. Anything higher is full-fledged clinical obesity with all the ensuing consequences.
Why is body fat needed?
As paradoxical as it sounds, the human body still needs fat. Weight loss fanatics can convince you otherwise until you are blue in the face, but still pay attention to this point so as not to cross the boundaries of acceptable weight loss.
Fat is necessary for the normal functioning of the body. Therefore, its content cannot be equal to zero.
Fat needed:
- For thermal insulation;
- For protection internal organs and/or fetus during pregnancy;
- As energy reserves. This is the so-called emergency protection of our body for a “rainy day”.
For women, the required fat level is at least 8-10%, but for men this figure is 3-5%. A low percentage of fat is extremely dangerous for health, which especially concerns the female body. So indicators below 10-13% inhibit estrogen production, disrupt reproductive function and the menstrual cycle. There is also a risk of developing osteoporosis much earlier than old age due to decreased bone density.
By the way, women often cannot get pregnant due to lack of body weight. This is why doctors recommend certain fat-building foods for those who are “morbidly thin.”
How to find out your fat percentage
There are various methods that reflect the fat content in the body. The most accurate:
- Body composition and its analysis;
- Waist-hip ratio;
- Skin fold measurement.
This way you can find out what proportion of your body is occupied by fat and what proportion by other tissues. Similar studies can be easily done in sports centers and clubs. They may also offer you special products that will help you lose weight or. This means high-quality official drugs like thermogenics, and so on.
Pharmacies and not very good sports clubs often sell products that remove fat from the body. The drugs simply do not allow lipids to be absorbed during the digestion process, are harmful to the body and, moreover, can embarrass you in public.
Skinfold measurement
One of the most accurate and popular methods for determining the percentage of fat is measuring the thickness of the folds in certain places.
The scale on this instrument will show the thickness of the fat layer. Similar pinching is done in certain places - the upper back, stomach, hips, chest. Next, the indicator is inserted into special formula and calculate the percentage.
Believe it or not, the instrument was originally invented to determine the thickness of pig fat. Later they adapted it to human needs.
The measurement has a high degree of accuracy, but tomography is considered the most accurate. Thanks to the unit, it is possible to accurately separate adipose and non-adipose tissue in the body. But due to the high cost of the procedure, it is practically not used in practice.
Pinching
To pinch, you need to pinch the fold of skin in several places with your index finger and thumb. The help of an outsider is necessary, since you need to pinch on the hips, stomach, and slightly above the armpit. Next, trying not to spread your fingers, measure the distance between them with a ruler. If the distance is more than 2.5 cm, then overweight you have.
Body mass index
To calculate, you need to divide your weight by your height squared. The normal value is from 18.5 to 24.9. But the indicator is very inaccurate, since the same athletes have more muscle mass, and the indicators will reflect obesity at the same figures.
Clothing size
With clothes, too, everything is not clear. Clothes tend to both stretch and shrink. You could simply have overeaten salty foods and water simply accumulated in the body, that is, a banal swelling occurred, which will subside a little later. It’s enough to sit in a sauna, cut down on salt in your diet, and fit into your favorite jeans.
The principle of losing weight due to the evaporation of water is used in all kinds of weight loss shorts and creams that remove water from the body.
If you overdo it, you may lose too much water. The result is dehydration and poor health.
Body type
When taking all kinds of measurements, it is also useful to focus on your body type.
There are three types of physique:
- – thin. Different narrow bones with outstretched arms and legs. This type of person does not have much fat and muscle in their body. They have an intense metabolism, so ectomorphs simply cannot imagine what “” is. Even the most harmful products like mayonnaise and buns will not make them fat.
- – have broad bone, muscle predominates over adipose tissue. Their body responds to physical activity as quickly as possible. It is mesomorphs who quickly earn beautiful relief.
- – the bone has average parameters, but the metabolism is slow. Adipose tissue predominates over muscle tissue. It is endomorphs who have problems with overweight. Even foods such as lean steamed fish can cause obesity.
Having determined your body type, you can calmly determine where exactly to start and transform your body shape.
Greetings, ladies and gentlemen! Today we have another interesting note, and it will be devoted to such a concept as the percentage of body fat. During it, we will consider both the theoretical side of the issue - norms, tables, percentages, and the practical side - how you can independently measure your fat layer, and what conclusions can be drawn from this.
I don’t dare detain anyone any longer, let’s get started.
Body Fat Percentage: Theoretical Basics
Are you familiar with the concept of a bestseller? If not, then in a nutshell - this is an item that has received wide recognition, wild popularity and, as a result of all this, sold in large quantities. So, there are a number of such bestsellers on the project (which, of course, cannot but please their author), i.e. articles that received the most large number views, likes, responses and questions. One of them is a practical article. For those who have not yet read it, please show your respects. Our current article is the percentage of body fat, just from the same series, i.e. it will be of an applied nature and will help solve various “measuring” issues.
And I would like to start with this.
Every person who decides to transform his body, i.e. Anyone who has taken the path of bodybuilding (fitness) must master many professions at once. These include:
- nutritionist - issues of proper nutrition;
- personal trainer/instructor – drawing up training programs, studying the technique of performing exercises;
- anatomist – questions of anatomy, muscle structure, functions performed, kinesiology of exercises;
- “tailor” – meter own body, its proportions and so on.
Therefore, if you still think that bodybuilders are stupid jocks, then reconsider your views on this issue. It is unlikely that a person who is fluent in so many professions can be called stupid.
Body fat percentage: basic measurements
In this note, we will continue to deepen our knowledge in the direction of anthropometry and get acquainted with such a basic concept as Body Composition, or body composition. It is he who has a significant impact on human health and physical performance. When it comes to body measurements and composition, the average person imagines the following common metrics - weight, height and body measurements.
However, everything is much broader, and there is 4 main components that fully characterize Body Composition:
- General body fat. These include essential fat - needed for optimal functioning and fat storage - the site (or sites) for excess energy.
- Mass without fat. Consists mainly of protein and water. Skeletal muscles are the main component of the fat-free mass, but organs such as the heart, kidneys, liver, etc. are also included in this mass.
- Bone minerals. An inorganic component of bone that is critical to body structure and certain metabolic processes.
- Water in the body. Average weight an adult's body is approximately 65%-70% percent consists of water. This is also taken into account in various methods for determining body composition.
In the picture version it looks like this:
As you probably understand, today we will deal with body fat, i.e. With total percentage body fat and how to measure it. Before moving on to the practical part, let's remember what functions it performs adipose tissue what two types of fat exist.
So, fat protects organs, cushions joints, regulates temperature, stores vitamins and acts as an energy store for the body. Fats are important carriers of flavor in foods, which is one of the reasons we enjoy eating them.
There are two types of fat in the human body: 1) subcutaneous (outwardly visible)- adipose tissue, which lies superficially and close to the skin; 2) visceral (internal) – adipose tissue around the central organs. Subcutaneous fat is less metabolically active, visceral fat is more active and is quickly broken down in order to be mobilized.
Note:
When a person starts to lose weight, the first place where fat goes is the stomach. Losing body weight by 5-10% may lead to reduction of abdominal fat by 10-30% . Also good news for those who go on a diet - visceral fat decreases to a greater extent because it is more metabolically active and breaks down faster than subcutaneous.
Body fat percentage in men and women
It is worth keeping in mind that men and women have different amounts of fat reserves, and this is due, first of all, to our different biological nature and hormones. On average, the percentage of body fat among the fair sex is 5-8% more than men and is approximately 23-25% .
There are certain tables/charts that show body fat percentage for men and women depending on age, here is one of them.
To make the numbers less dry, I will provide a picture gallery of both sexes in terms of body fat content.
Women's body fat percentage:
Male body fat percentage:
I think comments are unnecessary, everything is already quite clear, the less fat, the more prominent the muscles (if it exists, of course). For the average gym user (male), to look fit, it is enough to keep his fat within the 15-20% . Percentage of adipose tissue within 3-7% - this is already the level of competitive athletes who show their bodies on stage, and the definition of muscles for them is not an empty shock of air.
If beach season is just around the corner and you want to show off relief press from 6 cubes, then you need to bring the percentage of body fat to 10-12% . Otherwise, you won’t see any cubes, there will only be one solid ball :).
Note:
You can pump up abdominal muscles to the cubes, but because of the fat layer on the stomach you will never see them.
For people visiting gym, it is very important to learn how to take measurements correctly and determine your own body fat percentage. After all, if the latter is lost, and at the same time muscle mass is preserved, then training proceeds in a constructive manner, you improve your compositional body proportions.
There is at least about 10 methods to measure body fat percentage. You are unlikely to ever get acquainted with most of them, because this requires special medical equipment. This means that you need to go to the local clinic or private doctor’s offices/laboratories, unfasten a couple of crisp pieces of paper, and eventually put the results in the closet.
I think that few people would want to do something like this, and there’s really no need for super-jewelry precision. Therefore, we will only consider practical methods of measuring fat tissue, but this is the story of the next chapter.
How to measure body fat percentage: the easiest and most effective way
Well, we’ve reached the most delicious part of the article - the practical one. In it, we will finally learn how to correctly measure your “fat” and what body movements you will have to make to do this. In general, between you and me, there are even simpler methods for measuring body fat than we will consider below. And they are called like this:
- “Say my light, mirror.” It consists of striptease down to your underwear and watching your reflection. The main measure is one’s own objectivity and a healthy view of one’s loved one from the outside. You should look around your body, spin around the mirror and note whether there is anything too loose, whether there are folds, obvious disproportions, etc. If you tell yourself that everything is normal, but your inner voice tells you that it’s time to join the gym, then it’s better to do so.
- Wardrobe method. Far from the most accurate (same as the previous one), but he is quite capable of identifying the general trend. It involves measuring clothes - i.e. You put on clothes and after some time see whether you “fit” into them and, most importantly, how you fit into them. If earlier the entry-exit procedure was carried out easily and unpretentiously, but after a while it became simply impossible to do without assistants, then the adipose tissue has clearly increased, you have become heavier.
A more accurate and reliable home method is the caliperometry method - measuring fat folds. All we need is a pharmaceutical device called a caliper, which costs rubles 200 from strength. Those who are very economical can use a caliper and tape measure.
So, a caliper is a device that measures the thickness of the fold of your skin with its main layer of fat. By taking measurements in key places (points on the body), you can accurately determine the total amount (percentage) of subcutaneous fat.
Before moving on to the creative process itself - examining yourself using this device, let's clarify some technical details that will help improve the accuracy of the measurements. First of all remember following rules using a caliper.
Rules for using a caliper
Rule #1
It is best to take measurements together (i.e. someone should measure you, not themselves).
Rule #2
If you are right-handed, pull out the fold of skin with the main layer of fat with your left hand and hold it with the fingers of your left hand. Then keep the caliper in right hand and place its jaws as shown in the picture below (point No. 1). In general, the pinching process looks like this.
Rule #3
The caliper jaws should be about 7,5 mm from the fingers of the left hand, which continues to hold the fold.
Rule #4
Release the caliper trigger. All the force of his jaws should be on the skin fold. Do not let go of the fingers of your left hand while taking readings.
Rule #5
It is important to firmly hold the fold of skin with your fingers so that the jaws of the device capture the entire thickness of the fold.
Rule #6
When you place the gauges on a skin fold, they (the jaws) will move slightly apart (creep effect) when this passes, the time has come best time to carry out measurements.
Rule #7
There is no need to apply any significant pressure to the caliper jaws before releasing.
Note:
For better understanding, further narration will take place in the form of a question and answer.
So, we come to the most important thing, namely...
Body fat percentage: where to measure
Point No. 1. Triceps
The back of the upper arm is the place halfway between the shoulder and elbow joints. The fold is taken in a vertical direction, immediately in the center of the back of the arm.
Point No. 2. Biceps
Front of the hand. The measurement is the same as for the triceps, except that the fold is in the front.
Point No. 3. Spatula
The measuring point is just below the shoulder blade. The fold is taken at an angle 45 degrees as shown in the figure.
Point No. 4. Waist
The location is just above the iliac crest (protrusion of the pelvic bone), slightly towards the front of the waist. The fold is taken slightly at an angle, as shown in the figure.
How to use your data and calculate your body fat percentage
Take measurements as shown in the pictures (record caliper scale readings). You should succeed 4 values in millimeters. Then add up the four measurements. The percentage of fat is determined from calculation tables. Of course, the tables are not given for every millimeter, so interpolation is necessary to get accurate numbers (finding intermediate unknown values from an existing set of known ones).
Note:
An example of how to correctly find intermediate values. Women in age groups Oh 16-29 years can have the amount 29 mm for four dimensions. It's halfway between 28 And 30 on the chart. Fat percentage for 28 mm= 18,6% , and for 30 =19,5% . Interpolation gives approximately 19,0% . Another example would be a 40 year old man with an amount 42 mm for four dimensions. Referring to the graph for men, we find intermediate percentage values, these are 40 And 45 mm. 42 mm are 2/5 paths between 40 And 45 . Fat for 48 mm is 20,3% , and for 45 mm= 21,8% . Two fifths of the way from 20,3 to 21,8 approximately 20,9% .
The following table will help you calculate your body fat percentage throughout your life:).
Knowing the amount of your “salt” is, of course, interesting, but from a practical point of view it gives little. And all because a change of X percent is very difficult to notice visually. However, when the waist decreases by 1,5-2 cm, this will be felt without any measurements, not only by you, but also by the surrounding population.
In conclusion, I would like to consider a practical example that will allow you to better assess how your body composition has changed depending on a specific workout.
For example, we have a man weighing 95 kg. He measures his body fat percentage and gets the value 30% . Multiplying 95 kg per 30% we get 28,5 kg is the total weight of a man's subcutaneous fat. Subtracting 28,5 kg of 95 kg, we get muscle mass in 66,5 kg.
Let's assume that after a month of regular exercise and weight dropped to 88 kg and fat percentage became 25% . Multiplying 88 on 25% , we get fat weight 22 kg. Subtracting from 88 kg body weight 22 we get kg of fat 66 kg of muscle mass.
Conclusion: for 1 month of training, the man lost half a kilogram of muscle and 6,5 kg of fat is very good result, which means this program and diet works!
Note:
Remember that when you lose fat, you also lose muscle. In general, this ratio = 1/3, i.e. on 1 kg of lost muscle is approximately 3 kg fat.
Well, that’s all, actually, now, I consider my mission accomplished and the article completed. Let's sum it up and say goodbye.
Afterword
Another practical article has been written, today we talked about the percentage of body fat, how to measure it, and what it should be. I am sure that now you will easily learn how to do this and will know in which direction you need to adjust your training program and nutrition issues. This means you will take one more step towards the body of your dreams! Good luck measuring. And see you in touch!
PS. Do you have any questions, misunderstandings, or other miscellaneous things? Then don't leave until you get a response to them through the comment form.
P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Recently, methods for determining the percentage of body fat as a general indicator of good appearance and body quality are gaining enormous popularity. We can say that this percentage of fat successfully replaces the good old body mass index.
To better understand everything that is written in this article, it is worth clarifying something. If you are not exactly a humanist, then you will understand how it all counts.
Muscle relief. It is most noticeable with low fat content.
Distribution of fat in the body. This is really very difficult for all of us. In some people, bro accumulates more on the torso, in others - on the legs. There are women upper part whose bodies are absolutely “dry”, but the lower (hips and buttocks) are a real storage of fatty tissue. And for some it’s the other way around. Most women, of course, carry most of their fat on their bellies.
Different body shape. The classic case is that a skinny model has the same amount of body fat as a sporty, athletic girl. This is because fat is evenly distributed in the body.
The appearance of veins always means that the amount of subcutaneous fat has decreased.
Age. With age, the amount of fat in the body, as well as its norm, increases noticeably. And this is common.
The amount of body fat in men in photographs
Body fat content 3-4%
Bodybuilders bring themselves to this state. Like in the top picture. This kind of body is characterized by simply incredible delineation of the veins, which resemble a map of the “Rivers of Russia”. The muscles are also very well defined. Heck, even the veins on the buttocks are visible, and this is not the most beautiful sight. If you, bro, don’t have fat on your buttocks, then the percentage of it in your body is very low. Or maybe you just have a certain type of body shape. By the way, for a man this amount of fat is more or less enough for the normal functioning of the body. So think about it.
Body fat content 6-7%
This type of body fat content is usually seen on the bodies of fitness models. Of course, you can also find such a scattering of fat on the bodies of bodybuilders, but less often. Typically, when a bro reaches this level of body fat, his family becomes visibly worried as his face achieves exceptional definition and thinness. The muscles are particularly clearly separated, veins are visible on the limbs, sometimes on the chest and abdomen. The less fat, the better the veins are visible - remember that, bro!
Fat content 10-12%
The most stable level that can be easily maintained even if you give up training for a week and relax a little (a little!). This look is most loved by women, Hollywood stars are most often associated with it, and with such a body there is no shame in walking along the beach. The muscles are well separated, but not as well as in the previous examples, where each muscle was very, very visible. Veins protrude on the arms, but not above the elbow and a little on the legs.
Body fat content 15%
He is characterized as thin and fit. There are muscle outlines, but there is no clear separation between them. So, easy outlines. There is a slight softness - this is fat. Aesthetic appearance, although there is no relief.
Body fat content 20%
The separation and relief of the muscles begins to slowly disappear. The veins hardly protrude anywhere. Folds and a small pouch of fat appear on the abdomen. The body appears soft and round. This level of body fat in 20-25 year old guys is extremely common.
Body fat content 25%
Muscles begin to be visible only when under load. And even then not much. The waist begins to increase, and its ratio to the hips is like 9/10. Fat is deposited a little on the neck. More than 25 percent of body fat in men and girls is obese.
Body fat content 30%
Fat begins to be deposited on the lower back, back, hips and calves. The waist becomes slightly larger than the hips. The stomach begins to protrude. There is no muscle separation.
Body fat content 35%
The dude is getting heavier and heavier. Most of the fat is found in the abdomen, forming a “beer belly.” Waist circumference can reach 100 cm ±1 centimeter.
Body fat content 40%
The waist can reach a girth of 120 centimeters. Climbing stairs and walking for long periods becomes very difficult. Due to the huge belly, it becomes extremely difficult to bend over.
We've sorted out the bros, now about the ladies. Are they getting fat too? (Oops!).
On average, girls have 8-10 percent higher body fat.
The fat content in a woman’s body is 10-12%
This condition usually affects female bodybuilders. This level of fat in a woman's body is unsafe: menstruation may disappear completely. Very high muscle definition and strong protrusion of veins throughout the woman’s body, especially on the arms up to the elbow.
The fat content in a woman’s body is 15-17%
Even though it is beautiful, many researchers still believe that it is an unhealthy amount of fat in a woman's body. Bikini and fitness models boast this amount of body fat. The muscles are clearly visible on the torso, arms, legs, and shoulders. A slight separation of the muscles on the body is visible. The hips, buttocks and legs are slightly rounded, but they will never become large, just like the chest. But it's beautiful, IMHO.
The fat content in a woman’s body is 20-22%
Sports athletic female body. Fit. Minimal separation between muscles. Some fat on arms and legs.
Women's body fat content is 25%
The most typical norm. Not fat, not thin. There is no excess body weight, there is a little excess on the hips and buttocks.
Women's body fat content is 30%
Fat is deposited on the lower part of the body: on the hips, buttocks. Folds appear on the abdomen, which are difficult to get rid of. The belly protrudes a little.
Women's body fat content is 35%
The hips become wider, the stomach protrudes greatly. When a girl sits down, folds appear on them. The hip circumference can be more than 100 centimeters. Waist circumference - more than 70.
The fat content in a woman's body is 40%
Hips become about 110 centimeters. Waist - around 90 centimeters. The thickness of the legs just above the knee is more than 60. This is too much, and strong.
Women's body fat content is 45%
Hips are much wider than shoulders. Hip circumference is about 130 centimeters. The body becomes very loose. However, after 35 percent, looseness appears everywhere, but this is very strong. Dimples appear.
Women's body fat content is 50%
Well, here, as you understand, everything is very bad, both for health and in general. The body turns into many dimples, becomes loose, and the lower part seems much larger than the upper.
Created 03/18/2016
Many women, in pursuit of perfect figure, sit on half-starvation diets and rejoice at every lost kilogram. Their obsession is to lose weight and reduce body size.
Here we will not talk about how to lose weight correctly. Let's consider the question of how to find out the percentage of fat and muscle mass in the body.
Do women who are losing weight think about how their weight is coming off? Often not. If you have lost a few kilograms and your body size has decreased by a few centimeters, this does not necessarily mean that the hated fat has gone away. You may have lost weight due to loss of water or muscle mass from your body. Therefore, it is useful to know how much fat is in the body and how much muscle and monitor changes in indicators. This will allow you to see what you need to work on: use intensive training to lose fat or focus on strength training and nutrition for gaining muscle mass.
Our body is made up of different tissues. In scientific words - body composition.
There are various models describing body composition:
two-component model- the sum of fat mass and lean body mass
Body fat mass- the mass of all lipids in the body. Its content may vary widely.
There is essential fat, which is part of the protein-lipid complex of most body cells, and non-essential fat (triglycerides) in adipose tissue.
Substantial fat necessary for normal metabolism of organs and tissues. Women have a higher relative amount of essential fat than men. It is believed that the relative content of essential fat in the body is very stable and amounts to different people 2 to 5% lean body mass.
Nonessential fat performs the function of thermal insulation of internal organs. The content of non-essential fat increases with excess nutrition and decreases with insufficient nutrition.
The amount of fatty tissue in the body can vary significantly from person to person and vary individually throughout life. This may be due to both normal physiological changes during the growth and development of the body, and to metabolic disorders. The average percentage of body fat in adults usually ranges from 10% to 20-30% of body weight.
Non-essential fat consists of subcutaneous and internal fat. Subcutaneous fat is distributed relatively evenly along the surface of the body. Internal (visceral) fat is concentrated mainly in the abdominal cavity. It has been established that the risk of developing cardiovascular and other diseases associated with excess body weight has a higher relationship with the content of internal, rather than subcutaneous, fat. There is the concept of abdominal fat, which refers to the totality of internal and subcutaneous fat localized in the abdominal area.
Lean body mass- body weight excluding fat. The components of lean body mass are total body water, muscle mass, skeletal mass and other components.
three-component models:
Sum of body fat mass, total body water, and lean body mass without fat
Sum of body fat mass, body mineral mass and soft tissue lean fraction
four-component models:
Sum of body fat mass, total body water, body mineral mass and residual mass
Sum of body fat mass cell mass body mass, extracellular fluid mass, and extracellular solid mass
five-level multicomponent model- the structure of the body is considered at the elemental, molecular, cellular, tissue levels and at the level of the organism as a whole
Determination of body composition is important in sports, dietetics, anesthesiology, resuscitation and intensive care. It is used in the treatment of anorexia, obesity, osteoporosis and some other diseases.
Coaches and sports doctors use body composition measurements to optimize training regimens in preparation for competition. Studies of the strongest athletes have made it possible to establish optimal values for fat and muscle mass of the body. But there are still no uniform standards and they vary depending on the type of sport, specific specialization and level of training of athletes.
Various methods are used to determine human body composition. And there are a huge number of formulas. We will not delve into and describe them all in detail, because research is carried out in laboratories and clinics by specialists and knowledge of all these subtleties is simply not necessary. Let's look at the simplest and most popular methods that allow you to calculate the percentage of fat tissue and muscle mass in the body.
Caliperometry
It consists of measuring the thickness of skin and fat folds in certain areas of the body using special measuring devices - calipers.
Today, a large number of different models of calipers are produced, differing from each other in design features, measurement accuracy, application conditions, price and other indicators. The accuracy of determining the thickness of folds with plastic calipers is usually lower than with metal ones.
All measurements are carried out on right side bodies. Holding the caliper in your right hand, grab the skin-fat fold with a large and index fingers of the left hand, the distance between which, depending on the thickness of the fold, should be from 4 to 8 centimeters, and gently, without causing pain, lift the fold to a height of about 1 centimeter.
The caliper is positioned perpendicular to the fold, with the measurement scale facing up. The working surfaces of the caliper are placed at a distance of 1 centimeter from the thumb and index finger in the middle between the base and the crest of the fold.
Carefully and completely release the pressure of the caliper arcs on the fold, then within 3-4 seconds, use the scale to determine its thickness, maintaining the fold in a raised position.
The fold must be taken quickly, since with prolonged compression, due to an imbalance of fluid in the near-surface areas of the body, it becomes thinner.
The skin in the measurement areas should be dry. It is not recommended to conduct examination immediately after intensive physical activity or overheating.
There are more than 100 caliperometry-based formulas for determining body composition. These formulas correspond to various schemes for selecting measurement sites.
The most popular schemes are:
- Along two folds: on back surface shoulder and mid-calf back
- Along three folds: on the back of the shoulder, superior iliac and in the middle of the thigh behind
- Along four folds: on the back of the shoulder, superior iliac, on the stomach near the navel, in the middle of the thigh; or on the anterior and posterior surface of the shoulder, under the scapula, superior iliac
- Along seven folds: on the back of the shoulder, on the chest, axillary, under the shoulder blade, superior iliac, on the stomach near the navel, in the middle of the thigh at the back
- Along eight folds: under the shoulder blade, on the front of the shoulder, on the back of the shoulder, on the forearm, on the chest, on the stomach near the navel, on the upper thigh, on the upper leg
How to take folds
On the back of the shoulder- a vertical fold taken above the triceps muscle with the arm lowered and relaxed. Taken on the midline of the posterior surface of the shoulder in the middle between the acromion and olecranon process
On the front of the shoulder- a vertical fold taken above the biceps muscle in the middle between the acromion and olecranon processes, the arm is relaxed and located along the body
At the back of the lower leg- a vertical fold taken on the midline of the medial surface of the calf at the level of the maximum circumference.
Superior iliac fold- diagonal fold taken directly above iliac crest, along its natural line.
Back mid thigh- a vertical fold taken from behind above the quadriceps muscle in the middle of the thigh of the right leg (measured in a standing position; the center of gravity is shifted to left leg, right leg relaxed).
On the stomach near the navel- a vertical fold, which is taken at the level of the navel on the right at a distance of 2 centimeters from it.
Under the shoulder blade- diagonal fold (from top to bottom, from inside to outside), located at an angle of 45 degrees at a distance of 2 centimeters down from the lower corner of the shoulder blade
On the chest- diagonal fold (from top to bottom, from outside to inside), taken in the middle between the anterior axillary line and the nipple (in women, 1/3 of the distance)
Axillary- vertical fold taken at the midaxillary line at the level of the xiphoid process of the sternum
On the forearm- a vertical fold on the front surface of the forearm at its widest point
On the upper thigh- taken in a sitting position on a chair, legs bent at the knees at a right angle. The fold is measured in the upper part of the right thigh on the anterolateral surface parallel to the course of the inguinal fold, slightly below it
On the top of the shin- The fold is measured in the same position as on the upper thigh. Taken almost vertically on the posterolateral surface of the upper part of the right shin, at the level of the lower angle of the popliteal fossa
How to Calculate Body Fat Percentage
Of the many formulas, the most popular is the Matejka formula, which is used for age groups over 16 years. The formula for determining the mass of fatty tissue in the body (BAT) has the form
where d is the average thickness of the subcutaneous fat layer together with the skin (mm), S is the body surface area (m 2), k = 1.3.
For women, the value of d is calculated as follows:
Add up the thickness of seven folds of skin and fat in millimeters (on the biceps, triceps, forearm, back, abdomen, thigh and lower leg). Divide the resulting amount by 14.
The surface area of the body is determined by Dubois' formula:
For women (20-60 years old) with high relative body fat, the formula is:
Abdominal girth is measured at the level of the navel during the pause between inhalation and exhalation.
Surely, many will find it difficult to understand the body structure terms used above and where to measure folds. But making calculations will be difficult. Then you can use a simpler method.
You can measure folds at 4 points:
on the triceps approximately at the same distance from the shoulder and elbow joints
on the biceps, similar to the triceps, on the opposite side of the arm
on the shoulder blade the fold is pinched just below it at an angle of 45 degrees to the vertical so that the fold is directed along the line connecting cervical vertebrae and sides
at the waist near the navel where is the most fat
All results (in millimeters) are added together. Fat percentage is calculated using the following table:
It provides data for women. There are different indicators for different ages. This is because as we age, the amount of fat inside the muscles and in the abdominal cavity around the internal organs inevitably increases. When measured correctly this method 97-98% accurate.
Below you can see what the figure of women looks like with different percentages of fat.
How to Calculate Muscle Mass Percentage
To calculate muscle mass, the most accurate and common method is the Matejka formula. First you need to make the following measurements.
You need to measure the thickness of the fold with a caliper or caliper:
- on the front of the shoulder (biceps)
- on the back of the shoulder (triceps)
- on the forearm
- on the front thigh
- on the shin
Use a measuring tape to measure the girth:
- shoulder
- forearms
- hips
- shins
Formula for determining skeletal muscle mass (SMM)
where DT is height (m), k=6.5, r is the average value of the circumference of the shoulder, forearm, thigh and lower leg without subcutaneous fat and skin, determined by the formula
Shoulder circumference is measured in a calm state at the place of greatest development; forearm girth - in the place of greatest muscle development on a freely hanging arm, the muscles are relaxed; calf circumference - in the place of greatest development calf muscle; The thigh circumference is measured under the gluteal fold, the body weight is evenly distributed on both legs, located shoulder-width apart. The folds are determined in the same position and places as the girths.
To calculate muscle mass as a percentage, divide muscle mass by weight in kilograms and multiply by 100.
Bioimpedance analysis
Based on significant differences in the specific electrical conductivity of adipose tissue and lean body mass. The main conductors of electric current in the body are tissues with a high water content and electrolytes dissolved in it. Fat and bones have lower electrical conductivity.
Measurements are made using devices with built-in software. They differ in the frequency (or set of frequencies) of alternating current used, the indicators measured, recommended electrode placement patterns and built-in formulas for determining body composition.
Inexpensive single-frequency devices are used to monitor body fat and skeletal muscle mass. More expensive dual-frequency and multi-frequency bioimpedance analyzers are used mainly in clinical medicine and scientific research.
A more accurate assessment of body composition can be obtained using devices that work by placing electrodes on the shin and wrist.
They produce hand-held bioimpedance fat analyzers that take information from shoulder girdle. There are bathroom scales that you can use at home. It is precisely these scales that we will focus our attention on.
When you step on the scale, weak electric current runs up one leg, through the pelvis and then down the other leg. Because muscle contains more water, it conducts electricity better than fat. So, the more resistance, the more fat you have in your body. To calculate the percentage of fat mass and muscle, formulas are used based on the speed of passage of the electrical signal and other data that you enter: height, age, gender. Height must be entered with an accuracy of 1 centimeter. The results obtained are checked against the tables that are in the instructions for the scales. These tables indicate the age and maintenance standards muscle tissue, fat and water in the body.
Of course, such scales are convenient to use, but they do not give accurate results. Research has shown that the most best scales are only 80% accurate. With their help, you can only roughly assess whether your body composition meets established standards. Factors such as body type, elevated body temperature, hydration, recent physical exercise and the last meal. Even wet or sweaty feet, as well as large calluses on the feet, can skew the results. It has been established that different scales give different readings. Such devices may be less accurate for older adults, people in good physical condition, children, and people with osteoporosis. Some other diseases also affect accuracy - including muscular dystrophy, polio, cirrhosis of the liver, and heart failure. Additionally, these scales may overestimate body fat percentage in thin people and underestimate it in overweight people. These scales are not recommended for use by pregnant women or if they have electrical implants such as a pacemaker or defibrillator.
The scales must be placed on a flat floor, and when weighing, stand straight and not move (you can view the result after weighing in the scale’s memory). You need to weigh yourself at the same time of day ( better in the morning on an empty stomach some time after you woke up and went to the toilet), do not do it immediately after training and weigh yourself in a room with a stable temperature.
There are no general standards for the ideal percentage of body fat and muscle tissue. It depends on age, gender, physical training and ethnicity.
According to some experts, a "healthy" body fat range is between 23 and 33 percent for middle-aged women and up to 35 percent for older women. Athletes tend to have much less body fat. The lower limit for fat content in a woman's body is 10%. When trying to burn as much fat as possible, remember that having too little body fat can lead to health problems.
For women, the average muscle mass is 36%.
