If you are an athlete or just a person who is concerned about his health, you were probably interested in how to determine there are several ways to do this. Each of them has a different level of difficulty. The fat calculator offered by many Internet users is often inaccurate, so we will look at the most correct formulas and other ways you can control your weight. Today, many new techniques have been developed that allow you to find out the most accurate result, but they all require financial investments. Choose the most appropriate method for yourself and then focus on it.
Why calculate your body fat amount?
Every time you step on the scale, you notice a certain dynamic. You either gain weight or lose weight, albeit slightly. But the pounds you lose are not always fat. This could be muscle mass or simple dehydration. If you want to lose weight or gain weight, you should be interested in subcutaneous fat. Additionally, the formula is more accurate if you know how much excess deposits you have in your body. Therefore, it is imperative to find out this indicator, and today we will talk about how to do this.
The simplest ways to determine the amount of body fat
Weight based on height and age is determined taking into account the amount of body fat. It may be large, but it will consist only of muscles, water and bones. Let's look at how to determine your body fat percentage:
- Special scales that determine the amount of fat in the body. Only you can decide whether to trust this invention of mankind, since it is impossible to accurately verify whether the information you receive is true.
- You can carefully examine yourself in the mirror and determine the amount of excess fat. But it is difficult to evaluate yourself objectively, so this method is rarely accurate.
- Use to measure your waist and forearm. If there are fewer centimeters on the waist, and more on the arm, then your fat layer and muscle mass increases.
Any of these methods is available to every person, but with their help you cannot know the exact results. In addition, having assessed general condition body fat, you won’t get specific numbers.
To find out your body fat percentage using the Lyle MacDonald method, you must calculate your BMI. To do this, use the formula: BMI = weight in kilograms/height in meters squared. Next, find your indicator:
- BMI = 13-20. Then the percentage of fat is 13.5-24;
- BMI = 21-30. The percentage of fat is 25.5-39;
- BMI = 31-40. The percentage of fat is 40.5-54.
This method of determining the thickness of the fat layer is quite popular among girls, but there are other methods that allow you to calculate this indicator more accurately.
The most effective way to determine the amount of fat in the body
If you are interested in how to determine your body fat percentage using medical equipment, then you should evaluate your financial capabilities. Even in government agencies, this method requires money, but it is the most accurate of all possible. It's being used professional athletes before competitions, when it is required to provide official data on the condition of the body.
The essence of the method is this: special electrodes are attached to the wrists and ankles, through which a weak electric current. The body's tissues resist it, and the level of this resistance is measured by medical devices. You will know the result immediately after the procedure.
But this method has a significant drawback. If your body is disturbed water balance, the equipment may show incorrect results. Therefore, the procedure is usually performed twice. When swelling in the body disappears, the devices may show a lower fat percentage than the previous time.
There is no need to carry out such an analysis without the need or a special referral from a doctor; it is better to use other methods to calculate the amount of body fat.
Underwater weighing method
Ideal weight based on height and age can only be determined taking into account the amount of fat in the body. The underwater weighing method gives the most accurate result of all methods known today.
The essence of the underwater measurement is this: when a person is completely immersed in water, he loses the amount of weight that was displaced from the container in which he is located. After the procedure, the person is weighed on ordinary medical scales, and specialists compare the weight in the water with the body weight on land. After certain calculations are carried out, the amount of fat in the body is calculated.
Using a caliper for women
To find out your body fat percentage (the norm for women must be strictly observed, since this greatly affects overall health indicators), use a caliper. This is a device that is used to measure the thickness of the fat layer in any area of the body.
So, how to determine your body fat percentage using a caliper:
- Find out the thickness of one fold of fat on the back of the shoulder;
- Calculate the thickness of the side fold between the ribs and the thigh bone;
- Measure the thickness of the fold on the abdomen, slightly away from the navel;
- Use the formula: (the sum of all three folds in centimeters + the same figure squared + 0.03661 * the number of your years) + 4.03653.
You need to practice to calculate your body fat percentage yourself. The norm for women is that accurate results are calculated 3 times. Using this device you can calculate the amount of fat in men.
Using a caliper for women and men
The fat calculator below is quite accurate, but you need to practice using the device to get reliable results. So, to find out your indicator, follow the instructions:
- Find out the thickness of the fold on the back of the shoulder.
- Measure the thickness of the fat fold on the front of the shoulder.
- Calculate the thickness of the folds of fat on your back and stomach.
- Add up all the obtained indicators.
To find out the amount of fat in the male body, use the following data:
50 or more years |
|||
To find out the fat content in the female body, use the table:
50 or more years |
|||
This method allows you to find out accurate indicators. Plus, once you get the hang of it, it's easy to use. The disadvantage is that it is sometimes difficult to take measurements on your own and requires the help of another person.
The human body is a very complex mechanism. The normal fat content in it is different for an ordinary person and an athlete. From 10% for women and from 3% for men - this is the required indicator. A low percentage of body fat indicates that you urgently need to gain weight, otherwise you may experience health problems.
Up to 31% body fat for women and up to 25% body fat for men are normal numbers. If your indicators exceed them, you need a special diet and physical activity to reduce body fat. The sooner you start fighting overweight, the more time your body will have to normalize all metabolic processes.
So a person needs to know the percentage subcutaneous fat in the body to control body weight and prevent health problems associated with being under or overweight.
Which indicator to choose is up to you. But do not neglect even the simplest ways to at least approximately know how normal your body fat is. Remember that not only your appearance, but also your health depends on its quantity.
Dietetics does not stand still. To calculate your ideal weight It is not enough to take into account only individual structure and growth. Standards for body fat content have been created for both sexes, as well as for three body types, height and age.
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.
Body fat percentage - important indicator, which many ignore, focusing only on kilograms and the arrow on the scales. But we all want to get rid of fat, and not the weight of bones and muscles. In addition, people with the same weight can look completely different. Therefore, knowing exactly how much fat is in the body is much more useful.
How to find out your fat percentage?
There is no exact way to say this with 100% success. There are more accurate methods, there are simple methods that show this approximately.
1. Identification from photographs
The fastest and easiest way. To determine your body fat percentage, you need to find a body shape that is as similar to yours as possible.
Cost: free. Pros: fast, free. Cons: requires your assessment of yourself, which is not always objective. We may unconsciously “throw off” a few pounds in our minds and compare ourselves to the slimmer version in the photo.
2. Using a caliper
A caliper is a special device that measures the thickness of the skin and fat folds in different parts of the body. Based on the obtained figures, the percentage of fat is determined using special tables or formulas.
Method number 1: measurements for women
1. Rear surface shoulder: the fold is taken vertically in the middle between shoulder joint and elbow.
2. On the side: the fold is taken from the side diagonally in the middle between the lower rib and the hip bones.
3. On the stomach: the fold is taken vertically at a distance of +-2.5 cm away from the navel.
We calculate the percentage of fat using the formula:
% fat = (A-B+C) + 4.03653, Where:
A= 0.41563 x (sum of all three folds in mm)
IN= 0.00112 x (sum of all three folds in mm squared)
WITH= 0.03661 x age in years
Method No. 2: measurement for women and men
We add the resulting numbers in mm and find out the percentage of subcutaneous fat using the table:
Cost: 500-800 rubles per caliper. Pros: fast, you can do it yourself at home, fairly accurate indicators. Cons: you need practice to learn how to use it correctly or someone else's help, calculations using formulas are required.
3. Bioimpedance analysis
A weak current is passed through the body using electrodes attached to the ankles and wrists, after which the electrical resistance of the tissue is measured. The method is based on the fact that fat mass and the rest of the “dry” body mass have different resistance.
Cost: 1000-3000 rubles in private clinics or free under the compulsory medical insurance policy in public health centers. Pros: fast, does not require any activity. Cons: price, need to visit a clinic, use of equipment of varying quality. Not always accurate indicators, since the figure may be affected by water balance (edema).
4. Scales with fat percentage analyzer
The principle is the same as in bioimpedance: the device passes a weak current through you and calculates tissue resistance.
Cost: 2500 - 10,000 rubles Pros: fast, suitable for regular home use. Disadvantages: the same as for bioimpedance - price, not always accurate indicators, since the figure can be affected by water balance (edema). When repeated measurements, fluid loss may show on the scale a decrease in the percentage of fat mass, although in fact it has remained unchanged.
5. Underwater weighing method
The method is based on Archimedes' law: a solid body immersed in water loses as much weight as the liquid it displaces. Since dry body mass and fat mass- different in density, by comparing body density after regular weighing and underwater weighing, the percentage of fat mass is determined. The method is complex and rarely used.
Cost: could not be found out Pros: the most accurate method to date. Disadvantages: Duration 45-60 minutes, complexity of the procedure and likely high cost. Fear of underwater diving.
6. Determination by body mass index from Lyle MacDonald
The method is only suitable for untrained people, i.e. for beginners who have not yet started training strength training. For the happy owners of visible muscles built in gym above the “norm”, this method is not suitable.
To determine your body fat percentage, you need to know your body mass index.
BMI = weight in kg/height in square meters
How to use body fat percentage?
1You can track changes in your fat mass both while losing weight and while gaining muscle. This is much more revealing than the arrow on the scale.
Knowing your dry weight muscle mass, you can use the most accurate formulas to date in order to...
What percentage of fat is considered normal?
Body fat percentage is the ratio of available fat mass in the body to total body weight. Calculating this figure is simple - if the total weight is 70 kg and the fat mass is 10 kg, then the fat percentage is calculated as 10/70 = 14.3%. Moreover, if for men this figure is an average and means the presence of a small amount of fat on the abdomen, then for women it characterizes an extremely fit and sculpted figure.
However, when calculating body fat percentage, the key challenge is determining body fat mass - this cannot be determined using conventional measuring methods or an online calculator. To measure the amount of fat, either special electronic devices (for example, “smart” scales) or a special device for measuring the thickness of the abdominal fat fold - a caliper - can be used.
After measuring the fat fold with a caliper, the result is compared with average tables that show the approximate percentage of body fat. Although the method for determining fat percentage has some inaccuracies, it is useful for assessing the progress of a weight loss diet. You can also determine the approximate figure by comparing yourself with photographs - they are given in the material.
Ideal fat level
As such, there is no norm for body fat percentage, since each person is different. For men, 6-13% body fat means a toned, athletic physique and enough relief press, 14-17% - good physical shape with a small amount of fat reserves in problem areas, 18-25% - intermediate level forms, above 25% - obesity.
For girls, the figures for the level of body fat are slightly higher - an athletic physique is characterized by 14-20%, good physical fitness- 21-24%, average fat level - 25-31%. It should also be noted that fat levels below 10% are quite dangerous for the female body and lead to the cessation of the menstrual cycle.
Women's body fat percentage
- below 10% - exhaustion,
- 14-20% - athletic build,
- 21-24% - good physical shape,
- 25-30% - average fat level,
- 30-45% - excess weight,
- more than 45% - .
Men's body fat percentage
- 6-13% - toned athletic physique and sculpted abs,
- 14-17% - good physical shape with a small amount of fat in problem areas,
- 18-25% - average level of physical fitness,
- 25-40% - excess weight,
- more than 40% are obese.
Let us note once again that to accurately determine the percentage of fat in the body, full-fledged medical equipment is needed. For example, the classic method is to immerse the body in a special bath - this allows you to determine the volume. Knowing the volume and weight of the body, you can later find out the density of tissues and calculate the amount of fat mass. A similar method is used in professional sports.
Other methods of measuring body fat percentage are indirect and statistical. The level of their error depends on the body of a particular person and the distribution of fat reserves in the body - in particular, on the presence of retroperitoneal fat. Despite this, caliper measurements are often used in practice not only by people losing weight, but also by many nutritionists.
Caliper fat measurement method
The technique for determining the level of fat in the body using a caliper is simple - first, the thickness of the fat fold is determined, then it is compared with the table. It is also necessary to take into account the gender and age of the person - statistics for women and men are different.
- Measurements are taken in a standing position
- Determine a point 10 cm to the right of the navel at a height of 3-4 cm from the edge of the protruding femur
- Gently pinch the skin and fat in this area using your fingers
- Measure the thickness of this clamp using a caliper
- Compare the measurement result with the tables below
Table for determining fat levels in women
Table for determining fat levels in men
Electronic body composition analysis systems
The operation of electronic body composition analysis systems (“smart” scales) to determine the percentage of body fat is based on passing extremely weak and safe electrical currents through the tissues. Essentially, the speed of signal transmission and the percentage of its losses are analyzed - adipose tissue delays the signal, while water and muscles transmit it almost entirely.
It is important to remember that this method also does not determine the percentage of fat in your body, but only compares the indicators with the average figures stored in the device’s memory and shows approximate result. The final error depends both on the number of measuring electrodes and on the body temperature, the presence of food in the stomach and a number of third-party factors.
“Smart” scales
Floor scales with a body composition analysis function (so-called “smart” electronic scales) are one of least accurate methods for measuring body fat. By sending a weak current through one leg, the scales “wait” for it on the other and determine the percentage of losses. Unfortunately, the resulting signal loss can be caused by a variety of factors other than actual body composition.
Since the first models of such scales often showed different numbers when repeated measurements, manufacturers equipped them with a memory function. The scales have learned to remember the data from the last measurement and show the same amount of fat - which gives the user confidence that the percentage of fat is determined correctly. But, unfortunately, when comparing this figure with other measurement methods, large differences are possible.
Precise electronic scales
As we mentioned above, most electronic scales for determining body fat levels show an inaccurate figure - the result may differ significantly from the real one. The only reliable way to use electronic scales is to track the trend - even if the number is not the most accurate, its increase or decrease over time will play a role.
The presence of additional handles significantly reduces the error and allows you to determine the body fat content more accurately - however, such scales are much more expensive than regular ones. The price of professional scales from the Tanita brand can reach up to 200 thousand rubles, and home models from this brand cannot cost less than 15-20 thousand rubles.
***
To calculate your body fat percentage, you first need to determine the physical mass of fat reserves in your body. The only direct method for determining this figure is weighing in a special bathroom (this method is used in sports). Other methods (including smart scales and calipers) are indirect and may cause measurement errors.
Why do you need to know your fat percentage?
To assess the intermediate results of the diet, it is necessary to monitor the content of muscle and fat in the body. Often, when one loses weight only through diet, not only fat disappears, but also muscle tissue, which is necessary for the body - for example, the heart is a muscle. Muscles consume more calories. A body that contains more muscles, looks more beautiful than another body with a higher percentage of fat at the same weight.
How is fat percentage determined?
Now it’s not a problem to buy medical electronic scales that show weight, percentage of water, muscles, bone tissue, required amount of calories, estimate physical condition and even metabolic age (based on metabolic rate). They have only one drawback - the high price. Another common method is to measure fat folds using a special caliper device. But what to do if there are no special scales and calipers?
Calculation of fat percentage using formulas
There are quite a few ways determine fat percentage using formulas and tables for some measurements of figure parameters. On our website you can use the most detailed calculator that will calculate your fat percentage based on your data. Unlike calculators that you can find on other sites, in this calculator the calculation is carried out using several methods, which gives a more realistic result.
Fat percentage calculator
The calculator counts fat percentage in five ways and also calculates the average. Each method may produce an error of +-3%. The more methods you can calculate, the more accurate it is. final result. If you do not enter any data, the calculation will be performed using fewer formulas.
What does fat percentage calculation show?
The results are presented as follows: for each method it is shown fat percentage And fat weight in kilograms. Each method has its own graph, on which your fat percentage is highlighted in yellow. When hovering over yellow part graphics, you will see recommendations based on the calculated data. The second level of the graph (outer circle) displays the percentage scale by which the results are evaluated. This is the most common method for estimating body fat percentage, suggested by the American Council on Exercise (ACE).
Below are two summary graphs: the first shows calculations for all methods, including the average value. Results are displayed based on the same ACE estimation method. When you hover your mouse over each point, you will receive a recommendation about your fat percentage.
In the second graph, your fat percentage is estimated using the more accurate Jackson and Pollock method, taking into account your age category. This is done for the average value as the most accurate. in the same way, with the mouse you will see a recommendation if you hover it over the selected square.
Fat percentage photo
You will be able to see a visual representation of a figure with a similar body fat percentage and evaluate the differences in the figure at different body fat percentages.
Description of fat percentage formulas
US Navy method
To enter the US military forces, everyone must meet certain parameters. The most important of these is fat percentage, not weight. All US military units calculate this indicator. Depending on the division, the formulas differ slightly. Height, neck, waist and hip circumference are used for calculation.
Covert Bailey method
The method appeared recently, he was presented in his book “Slim or Fat?” popular sports doctor Covert Bailey. Moreover, the calculation is made differently depending on age. The measurements of the thighs, thighs, legs, wrists and age are used to determine the percentage of fat.
Based on BMI
Method based on BMI (body mass index, BMI). One of the most common methods is based on height and weight and age. But after 30 years of age, the accuracy of this formula decreases (it gives higher values than it really is). Body Mass Index Calculation
BMI (BMI) and new body mass index (new BMI)
YMCA Method
The method was developed by a youth volunteer organization, YMCA (YMCA, Youth Christian Association), whose branches are located in 130 countries around the world. Only weight and waist circumference are used for calculation.
Add. YMCA method
This is an augmented YMCA method that is based on more parameters - weight, wrist circumference, waist, hips, forearm.
Average
The average is calculated as the arithmetic mean of all the above methods. Taking into account the possible inaccuracy of +-3% for each method, calculating the average will give results that are closest to real data.
Comparison of methods
Using scales that determine the percentage of fat, which operates on the basis of bioimpedance analysis, it was obtained real fat percentage in the body - 25.0%. Bioimpedance analysis passes a very weak current through the body at different frequencies, which makes it possible to determine the percentage of fat, muscle, and bones. Let's compare the data with calculation methods:
The average value coincided, which suggests that it is possible to use the average of all the above methods to roughly estimate the percentage of fat. The closest results for this organism were obtained by the extended YMCA method and the US Navy method. The spread of values is from 22.49% to 26.78%, which exceeds the promised error of +-3%, but on average gives data close to reality.
If you want to know what is needed to calculate body fat and what is not, then you need to read this article.
This is what I looked like:
I know bodybuilders compete at 4 to 5% body fat, so I figured I was around 7%.
What percentage of body fat do you think I had?
Do you believe it was 11%?
This is the number my friend and I got from a test we did (we did it several times to make sure it was accurate).
I weighed about 84 kilograms, and according to the test results I have about 9 kilograms of fat.
To put this into perspective, here's what half a kilogram of fat looks like in terms of volume:
If you want to touch my fat, then clinging to me, you will only grab the skin. So where is this phantom fat hiding?
And given what it took to detect that small percentage, if it was in fact 11% fat, I'm guessing 7% is simply undetectable?
I decided to look into everything and find the answer.
- What does body fat percentage mean?
- Pros and cons of popular methods for calculating body fat percentage.
- How to determine your body fat percentage with a fair degree of accuracy.
- What are the most effective ways to track body fat?
- And much more.
Let's get started.
Body fat percentage is your total weight minus your body fat weight.
For example, if you weigh 68 kg and your body fat is 6.8 kg, then your body fat percentage is 10% (6.8/68).
This percentage changes as you gain or lose fat. Of course, this percentage also changes when you gain muscle or lose muscle mass.
If you used proper nutrition and did strength training to increase your weight from 68 to 78 kg, for example, and gained another 2.2 kg of fat, then the new percentage of body fat will be about 12% (9/78).
If you then stopped exercising and lost, say, 10 pounds of muscle mass rather than fat, your body fat percentage would still be around 12% (9/73.5).
Thus, your body fat percentage fluctuates as you change your constitution.
Why is calculating body fat percentage more important than calculating body mass index?
Many people confuse body fat and body mass index, but they are two completely different concepts.
BMI stands for “body mass index,” and this number is a ratio of weight to height.
- For example, here is my BMI:
- 184 (lbs) x 0.45 = 82.8 (kg)
- 74 (inches) x 0.025 = 1.85 (m)
- 1.85 x 1.85 = 3.4225
- 82.8 / 3.4225 = 24.2 (BMI)
Here's how BMI values correlate with body weight status:
- Reduced =<18.5
- Normal weight = 18.5-24.9
- Overweight = 25-29.9
- Obesity = BMI 30 or more
As you can see, according to my BMI measurement, I was borderline overweight.
Strange, isn't it?
Well, that's the problem with BMI: it's useful for analyzing broad populations, but not as useful for individual assessments of physical development.
BMI is useful for analyzing broad populations, but not for individual assessment of physical development.
Calculating body fat percentage is much better for these purposes.
Normal percentage of body fat in women and men
Body fat is actually the dreaded layer of subcutaneous fat.
It plays vital roles in the body, including protecting organs from damage, maintaining body temperature, producing hormones and other chemicals, and much more.
This is why there is a limit to how thin you can be before you start having health problems.
What does this limit mean?
Below are the body fat ranges and their classification for both men and women:
Unless you are a competitive athlete, you should not try to achieve extremely low body fat levels. If you try to greatly reduce your fat percentage, your body will suffer, including your internal organs, and the road to recovery may be very long.
The lower level of fat deposits allows you to achieve muscle cross-section. This is exactly what people look like at this stage. Anyone can achieve good health with proper diet and exercise, but it is very difficult to maintain this state for a long period of time.
Maintaining this condition requires strict control of calorie intake, which can be especially difficult if you struggle with your natural constitution.
Healthy fats look healthy and athletic, but there is a lack of definition of the lower level of a given body fat.
The middle range of normal fats is the stage when you become “overweight” and health problems may begin.
If you want to feel good and reduce your risk of chronic disease, then don't accumulate these fats.
How to calculate your body fat percentage?
There are quite a few ways to calculate body fat percentage, and you can get quite a few different results.
In my case, the test showed 11%, but the portable device showed 8%, and the other device showed 6%.
Where is the truth?
Scales that calculate your body fat percentage
The easiest way to measure your body fat percentage is with a scale or handheld device.
These devices use the bioelectrical impedance (BI) method, which involves measuring your body's resistance to light electrical current.
Muscle is a good conductor of electricity because it is 70% water, but fat is a poor conductor because it contains much less water. Thus, in order for your body to be more resistant to electrical current, it must contain more fat. This sounds reasonable enough, but there are serious problems with BI...
Electricity will follow the path of least resistance.
When current passes through your body, fat deposits in the tissues are not retained. (Inner fabrics are used for this, for example).
What's even worse is that the two electrode devices (like most similar devices) allow parts of your body to pass through.
Foot scales pass through the entire torso, while hand-held devices pass through the lower part of your body.
As far as you understand, all this distorts the results.
Another problem is that the bioelectrical impedance method uses mathematical equations to turn raw readings into body fat percentages, and these equations can be fundamentally flawed.
You see, when a company develops a device like this, they calibrate it using another imperfect method of measuring body thickness: hydrostatic weighing.
There are several stages:
- Measuring the fat of a large group of people using the "steering" method.
- Measuring people using the bioelectrical impedance method.
- Comparison of readings.
- Development of an equation to predict the results of the bioelectrical impedance method based on height, weight, gender and other variables.
This might work if the method's readings were accurate, but often this is not the case.
That is, many companies calibrate their devices to avoid incorrect calculations of body fat percentage.
Hydrostatic weighing is the most commonly used, and studies show that the error can be as much as 6% for various reasons related to ethnicity, body weight, hydration status, and more.
If a 6% error doesn't sound too bad to you, then the errors I'm talking about in this article are negligible to you.
In other words, someone might get 10% body fat on one device, but might get 16% by hydrostatic weighing.
The condition of the body can significantly influence the results.
Test your body fat percentage using the bioelectrical impedance method when you are dehydrated and the results are extremely accurate due to its low conductivity.
Check your fat percentage after eating and you'll see the opposite effect. In this case, the error will be large. (In one study, readings varied by 4.2%.)
Research shows that the body is more conductive after exercise, so if you take a test after exercise, you will get an underestimated reading.
These are some of the reasons why scientists decided that bioelectrical impedance devices were not suitable for accurately estimating body fat percentage.
What about using one device to track changes in fat tissue over time?
If a bioelectrical impedance device consistently produces inaccurate results, then it will work, right?
Of course... but there is one thing.
The readings won't always be accurate because they are affected by too many things you can't control, rendering these devices useless.
Caliper for measuring fat folds
Body fat measurement uses a device that measures the thickness of your skin in different places on your body.
The measurements are added together and run through a pair of equations that ultimately give you your body fat percentage.
You probably already understand what can go wrong.
Namely, if you pinch too little skin, the readings will be lower than they actually are. If on the contrary, the indicators will be overestimated.
Unfortunately, pinching the required amount of skin does not guarantee that the results will be accurate. This is due to the inaccuracy of the equations.
In one study, testing showed an average result of 6%, with measurements in some areas reaching 10% or being 15% lower than actual values.
In another study, testing showed results that ranged from 5% minus to 3% plus. This study on bodybuilders demonstrated similar error rates.
The benefit of this type of testing is that the methods used are more accurate than others and can be tracked well across different areas of body fat over time.
We'll talk about this later.
Photos and reflections
This is the easiest way to determine your body fat percentage.
Most people with the same percentage of body fat look the same... as long as they have the same amount of muscle.
If not, the same body fat percentage can look completely different on people with different body types.
For example, a 160-pound guy at 10% body fat has 16 pounds of fat, and a 190-pound guy at 10% body fat has only 3 pounds more fat but quite a bit more muscle. However, the view is completely different.
Visually it looks like this:
Both guys have about 10% body fat, but the one on the left has 20 to 25 pounds of muscle mass compared to the guy on the right.
Now, if you are still reading this article, then you have a good chance to start exercising and build muscle.
In this case, the following images will help you estimate your approximate body fat percentage.
Fat content in men
As you can see, desirable abs are achieved at 10% body fat, blood vessels become visible at 8%, and defined muscles are achieved at 6% or less.
Fat content in women
The extra fat that women carry in their breasts, thighs and buttocks refers to fat that is outside the range of body fat.
As you can see, 10% fat in men and 10% fat in women differ in appearance.
Dual energy x-ray absorptiometry (DERA)
DEXA uses x-rays of the entire body to help calculate your body fat percentage.
The scientific basis of this method is the following: fat and fat-free mass absorb X-rays differently, which allows each element to be isolated and measured.
One would assume that this method would be very accurate, and in fact many people believe that DXA readings are infallible, but research shows otherwise.
They can be just as inaccurate as with any of the other methods we've already discussed.
For example, in these two studies, individual error rates using DXA were 4% higher. In another DXA study, the error was 8 to 10%.
This helps explain why many bodybuilders have gained between 6 and 10% as a result of DXA.
Imagine! Is DXA the gold standard for calculating body fat? Think again...
There are several reasons why DEXA may fail.
- Results may vary between devices.
- Accuracy depends on gender, body size, weight.
- Different devices use different algorithms to interpret raw data from body scans.
- The type of X-ray used affects the accuracy of the test.
- The level of water content during scanning can significantly affect the results.
So, like other methods such as bioelectrical impedance and skinfold measurements, DXA can give an accurate estimate of your body fat, but it can also be quite skewed.
Bod Pod
A Bod Pod is a machine that works similar to a hydrostatic weighing device, but uses air instead of water.
You sit in a sealed chamber and sensors measure the amount of air that comes from your body. Mathematical formulas are then used to obtain readings.
We already know how inaccurate hydrostatic weighing devices are, and unfortunately the Bod Pod can be even worse.
Its accuracy depends on several variables, such as facial hair, humidity, body temperature, and even the tightness of clothing.
In one study, Bod Pod readings were as much as 15% higher. Error rates of 5 to 6% have been seen in other studies.
I've met dozens of people whose Bod Pod readings were twice their actual body fat percentage (it doesn't take an expert to figure out that a person has 10% body fat, not 20%).
The most accurate method for determining body fat percentage
If you've been paying attention, you've probably wondered how scientists were able to determine the error rates of various testing methods.
What did they compare with BI, DECA, Bod Pod, hydrostatic weighing method to check accuracy?
What is the true gold standard for calculating body fat?
This method is known as four-part analysis, which involves the use of several testing methods, separately for body parts, dividing body weight into four categories:
- Bone
- Muscle tissue
- Fat masses
Hydrostatic weighing is used to measure body density, isotope dilution is used to measure total body water, and DECA is used to measure total bone mass.
The data collected from each of these tests is processed through various equations and the resulting result shows an accurate measurement of body fat percentage.
This is nice to know, but it does not bring real benefit to us, because it is interesting, first of all, to the team of scientists.
Luckily, there is a method for calculating and tracking your body fat percentage that is accurate and consistent enough that I think it deserves our attention.
How I Measure and Track My Body Fat Percentage
I track changes in my body fat percentage using various devices, scales, measuring tapes and a mirror.
Here's how I do it...
I weigh myself every day and calculate my average weight every 7 to 10 days.
Your weight may fluctuate from day to day due to things you don't even notice such as water retention in the body, glycogen storage, etc.
That's why, when weighing yourself, you want to get rid of excess supplies.
A weekly weight average is much more useful because it gives you a true picture of what's going on.
If the average increases, it means you have gained weight. If it goes down, it means you are losing weight.
Therefore, weigh yourself every day in the morning after you take a shower and before you eat or before you drink a glass of water.
Record these daily numbers and average them every 7 to 10 days (sum up the numbers you get each day and divide the total by the number of days).
Having such calculations, you will not worry about weight changes.
I take weekly measurements with a compass.
If your skin becomes thicker over time, it means you are accumulating fat. If it becomes thinner, it means you are losing weight.
Therefore, the readings of a compass can be very useful, although not entirely reliable.
I tried many methods for measuring body fat, and this is what I came to:
There are two reasons why I like the caliper:
- This is a one-step testing method, which means there is not much room for error.
- This method is surprisingly accurate.
I have worked with hundreds of people using this caliper and few have complained about inaccuracy (1 to 2% accuracy).
Here's how you can use it:
Every day I measure my waist.
Waist size (measured at the level of the navel) is a reliable indicator of fat gain or loss.
An increase in waist size indicates an increase in fat, so it's another good way to keep track of yourself (and all you need is a simple measuring tape.)
Every week I take a photo.
If you are a gym enthusiast, then it is very important for you to see yourself in the mirror.
And when you look at yourself every day, you can become depressed because you don't notice any improvement.
Taking weekly photos of yourself from the front, side and back in good lighting helps you record your progress and stay motivated.
Low level for fat percentage calculation
Many people like to brag about their body fat percentage, but the only way to know your body fat percentage with absolute accuracy is to remove all the fat from your body and weigh it.
And I doubt that even the most narcissistic person would do this voluntarily.
Body fat calculations themselves are not that important. What matters is how they change over time.
And it doesn’t matter how these measurements are carried out: using the DXA method or Bod Pod.
You can simply weigh yourself, take body fat measurements, take waist measurements, and take photos, and know exactly what's going on with your body.
legionathletics.com/how-to-calculate-body-fat/
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 precisely 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
Such scales are available in gyms, and in online stores you will find home versions - 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 mass 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 to measure your body fat percentage is to measure your body fat. 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 fatty 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
A simple, convenient and sure 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 determination of the percentage of subcutaneous fat in the body using a current passed through tissue. This method is not entirely accurate: results may vary in the morning and evening 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. The last step is to calculate your fat mass by subtracting your lean mass from your total body mass.
Scanme system
Some premium fitness clubs can be equipped with the ScanMe analytical system - developed by the Innovation Center of the Russian Olympic Committee and Moscow State Medical University. 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!
