If you are an athlete or just a person who is concerned about his health, then you probably wondered how to determine. There are several ways to do this. Each of them has a different level of difficulty. The fat calculator that is offered by many Internet users is often inaccurate, so we will look at the most correct formulas and other ways in which you can control your weight. To date, many new methods 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 focus on it in the future.
Why Calculate Body Fat
Every time you step on the scale, you notice a certain dynamic. You either get better or lose weight, albeit slightly. But not always the kilograms that you lose are fat. It can be muscle mass or simple dehydration. If you want to lose weight or get better, you should be interested in subcutaneous fat. In addition, 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 easiest way to determine the amount of body fat
Weight by height and age is determined taking into account the amount of body fat. It may be large, but it will only be muscles, water and bones. Consider how to determine the percentage of fat in the body:
- Special scales that determine the amount of fat in the body. It is up to you to decide whether to trust this invention of mankind, since it is impossible to accurately check 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 objectively evaluate yourself, 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 body fat and increases muscle mass.
Any of these methods is available to everyone, but with their help you cannot know the exact results. In addition, by evaluating general state body fat, you will not get specific numbers.
To find your body fat percentage using the Lyle McDonald method, you must calculate your BMI. To do this, use the formula: BMI = weight in kilograms / height in meters squared. Find your score below:
- 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 the percentage of body fat using medical equipment, then you should evaluate your financial capabilities. Even in public institutions, this method costs money, but it is the most accurate of all. It's being used professional athletes before the competition, when it is required to provide official data on the state of the body.
The essence of the method is as follows: special electrodes are fixed on the wrists and ankles, through which a weak electricity. The tissues of the body 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 carried out twice. When edema disappears in the body, the devices may show a lower percentage of fat than the previous time.
Such an analysis does not need to be carried out 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
The ideal weight for height and age can only be determined by taking into account the amount of fat in the body. The method of underwater weighing gives the most accurate result of all methods known today.
The essence of the underwater dimension is this: when a person is completely immersed in water, he loses the amount of weight that he displaced from the container in which he is. After the procedure, a person is weighed on conventional medical scales, and experts compare the weight in water with body weight on land. After carrying out certain calculations, the amount of fat in the body is calculated.
Using a caliper for women
To find out the percentage of body fat (the norm for women must be strictly observed, since this greatly affects overall health indicators), use the caliper. This is a device that measures the thickness of the fat layer in any part of the body.
So, how to determine the percentage of body fat using a caliper:
- Find out the thickness of one fold of fat on the back of the shoulder;
- Calculate the thickness of the lateral crease between the ribs and the thigh bone;
- Measure the thickness of the crease on the abdomen, slightly stepping back 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 independently calculate the percentage of fat in the body. The norm for women - the exact results are calculated 3 times. With this device, you can calculate the amount of fat in men.
Using a caliper for women and men
The fat calculator below is fairly accurate, but it does take some practice to get reliable results. So, to find out your score, follow the instructions:
- Find out the thickness of the crease on the back of the shoulder.
- Measure the thickness of the fat pad on the front of the shoulder.
- Calculate the thickness of the fold of fat on the back and on the abdomen.
- Add up all your scores.
To find out the amount of fat in the male body, use the following data:
50 years or more |
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To find out the fat content in the female body, use the table:
50 years or more |
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This method allows you to find out the exact indicators. Plus, once you get the hang of it, it's easy to use. The disadvantage is that sometimes it is difficult to take measurements on your own, you need the help of another person.
The human body is a very complex mechanism. The normal fat content in it for an ordinary person and an athlete is different. From 10% for women and from 3% for men is a necessary indicator. A low percentage of body fat indicates that you need to gain weight urgently, 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 values exceed them, you need a special diet and physical exercise to reduce body fat. The sooner you start fighting overweight, the more time your body will have to normalize all metabolic processes.
So one needs to know the percentage subcutaneous fat in the body to control body weight and prevent health problems associated with underweight or overweight.
Which indicator to choose is up to you. But do not neglect even the simplest ways, in order to at least approximately know how normal your body fat is. Remember that not only your appearance, but also your state of health depends on its quantity.
Diet does not stand still. To calculate your ideal weight it is not enough to take into account only the individual structure and growth. The norms for the content of fat in the body for both sexes, as well as for the three types of body constitution, height and age, have been created.
Conclusion: for 1 a month of training, a person lost half a kilogram of muscle and 6,5 kg of fat is very good result, then such a program and diet work!
Note:
Remember that when you lose fat, you also lose muscle. In general, this ratio = 1/3, i.e. on 1 kg of muscle lost accounts for about 3 kg of fat.
Well, actually, now everything is for sure, I consider my mission accomplished, and the article completed. Let's wrap 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 nutritional issues. And that means you will take another step towards the body of your dreams! Good luck freezing. And to the connection!
PS. Do you have any questions, misunderstandings, etc.? Then don't leave until you get an answer to them via the comment form.
P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Percentage of body fat - important indicator, which many people ignore, focusing only on kilograms and an 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 how much fat is in the body is much more useful.
How to find out the percentage of fat?
There is no exact way to say this with 100% hit. There are more precise methods, there are simple methods that show this approximately.
1. Identification from a photograph
The fastest and easiest way. To determine your body fat percentage, you need to find a figure that is as similar as possible to yours.
Cost: free. Pros: fast, free. Cons: Requires your assessment of yourself, which is not always objective. We can unconsciously “throw off” a few kilograms in our mind and compare ourselves with a more slender version in the photo.
2. Using the caliper
Caliper is a special device that measures the thickness of the skin-fat fold in different parts of the body. Based on the numbers obtained, the percentage of fat is determined using special tables or formulas.
Method number 1: measurements for women
1. Back 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 thigh 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 \u003d (A-B + C) + 4.03653, Where:
A\u003d 0.41563 x (sum of all three folds in mm)
IN\u003d 0.00112 x (sum of all three folds in mm squared)
WITH= 0.03661 x age in years
Method number 2: measurement for women and men
We add the obtained 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: it takes practice to learn how to use it correctly or someone else's help, calculations are required using formulas.
3. Bioimpedance analysis
Through the body with the help of electrodes attached to the ankles and wrists, a weak current is passed, after which the electrical resistance of the tissues is measured. The method is based on the fact that the fat mass and the rest of the “dry” body mass have different resistance.
Cost: 1000-3000 rubles in private clinics or free of charge under the compulsory medical insurance policy in state health centers. Pros: fast, does not require any activity. Cons: price, the need to visit the clinic, the use of equipment of different quality. Not always accurate indicators, since the water balance (edema) can affect the figure.
4. Scales with body fat analyzer
The principle is the same as in bioimpedance: the device passes a weak current through you and calculates the tissue resistance.
Cost: 2500 - 10000 rubles Pros: fast, suitable for regular home use. Cons: the same as for bioimpedance - the price, not always accurate indicators, since the water balance (edema) can affect the figure. When measured again, fluid loss may show on the scales a decrease in the percentage of fat mass, although in fact it remained unchanged.
5. Underwater weighing method
The method is based on the law of Archimedes: a solid body immersed in water loses as much in its weight as the liquid displaced by it weighs. Since dry body weight and fat mass- different in density, by comparing the density of the body after normal weighing and underwater, the percentage of fat mass is determined. The method is complex and rarely used.
Cost: Unable to find out Pros: The most accurate method to date. Cons: duration 45-60 minutes, complexity of the procedure and probably high cost. Fear of diving.
6. Definition by body mass index from Lyle McDonald
The method is suitable only for untrained people, i.e. for beginners who haven't started yet strength training. For 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 the change in your fat mass during both weight loss and muscle gain. This is much more revealing than the scales.
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 body fat 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 percentage of fat 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 toned and embossed figure.
However, when calculating body fat percentage, the key difficulty lies in determining the body fat mass - it cannot be known using conventional measurement 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 fat fold on the abdomen, the 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. Despite the fact that the method of determining the percentage of fat has errors, it is convenient to use it to evaluate the progress of a weight loss diet. Also, an approximate figure can be determined by comparing yourself with photographs - they are given in the material.
Ideal Fat Level
As such, there is no standard body fat percentage, since each person is individual. 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% - average level forms, above 25% - obesity.
For girls, the figures for the level of fat in the body are slightly higher - an athletic physique is characterized by 14-20%, a good physical form- 21-24%, average fat level - 25-31%. It should also be noted that the level of fat below 10% is quite dangerous for the female body and leads to the cessation of the menstrual cycle.
Percentage of body fat in women
- below 10% - exhaustion,
- 14-20% - athletic physique,
- 21-24% - good physical shape,
- 25-30% - average fat level,
- 30-45% - the presence of excess weight,
- more than 45% - .
Percentage of body fat in men
- 6-13% - toned athletic physique and embossed abs,
- 14-17% - good physical shape with a small amount of fat in problem areas,
- 18-25% - the average level of physical fitness,
- 25-40% - the presence of excess weight,
- more than 40% - obesity.
Once again, we note that in order to accurately determine the percentage of fat in the body, full-fledged medical equipment is needed. For example, the classic method is immersion of the body in a special bath - this allows you to determine the volume. Knowing the volume and weight of the body, in the future you can 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 who are losing weight, but also by many nutritionists.
Method for measuring fat with a caliper
The technique for determining the level of body fat 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 - the 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 place with your fingers.
- Measure the thickness of this clip with a caliper.
- Compare the measurement result with the tables below
Table for determining the level of fat in women
Table for determining the level of fat in men
Electronic body composition analysis systems
The action of electronic systems for analyzing body composition (“smart” scales) for determining the percentage of body fat is based on passing extremely weak and safe electric currents through tissues. In fact, the speed of the signal and the percentage of its losses are analyzed - adipose tissue delays the signal, while water and muscles conduct it almost entirely.
At the same time, 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 numbers stored in the device’s memory and shows approximate result. The final error depends both on the number of measuring electrodes, and on 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 the least accurate methods for measuring body fat. By sending a weak current through one leg, the balance "waits" for it on the other and determines the percentage of losses. Unfortunately, the resulting loss of signal can be caused by many reasons, and not at all by the actual composition of the body.
Since the first models of such scales often showed different numbers when measured repeatedly, manufacturers equipped them with a memory function. The scales have learned to remember the data of the last measurement and show the same amount of fat - which inspires the user with confidence that the percentage of fat is determined correctly. But, unfortunately, when comparing this figure with other measurement methods, large differences are possible.
Accurate electronic scales
As we mentioned above, most electronic scales for determining the level of body fat show an inaccurate figure - the result may differ significantly from the real one. The only reliable way to use electronic scales will be to follow the trend - although the figure is not the most accurate, but 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 fat content in the body more accurately - however, such scales are much more expensive than usual ones. The price of professional scales of 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 the percentage of body fat, you first need to determine the physical mass of fat reserves in the 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 introduce measurement errors.
Why do you need to know your body fat percentage?
To evaluate the intermediate results of the diet, it is necessary to monitor the content of muscles and fat in the body. Often, when you lose weight only with the help of a diet, not only fat disappears, but also muscle, which is necessary for the body - for example, the heart is a muscle. Muscles consume more calories. The body, which more muscle, looks more beautiful than another body with a high percentage of fat at the same weight.
How is body fat percentage determined?
Now it is not a problem to buy medical electronic scales that show weight, the percentage of water, muscles, bone tissue, the required number of calories, estimate physical state 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 if there are no special scales and calipers?
Calculation of percentage of fat by formulas
There are quite a few ways determine the percentage of body fat using formulas and tables for some measurements of the parameters of the figure. On our site you can use the most detailed calculator that will calculate the percentage of fat according to your data. Unlike calculators that you can find on other sites, this calculator uses several methods to calculate more realistic results.
Fat Percentage Calculator
Calculator counts body fat percentage in five ways and also calculates the average. Each of the methods can give an error of + -3%. The more methods you can calculate, the more accurate it will be. final result. If you do not enter any data, the calculation will be performed using fewer formulas.
What does the body fat calculation show?
The results are presented as follows: for each method, the fat percentage And fat weight in kilograms. Each method has its own graph, on which your body fat percentage is highlighted in yellow. When pointing at yellow part graph, you will see recommendations based on the calculated data. The second level of the graph (outer circle) displays the percentage scale against which results are evaluated. This is the most common body fat percentage method proposed by the American Council on Exercise (ACE).
Below are two summary graphs: the first shows the calculations for all methods, including the average value. The results are displayed based on the same ACE scoring method. When you hover your mouse over each point, you will get a recommendation about the size of the percentage of body fat.
In the second graph, your body fat percentage is estimated using the more accurate Jackson and Pollock method, taking into account the age category. This is done for the average value, as the most accurate. in the same way, with the help of 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 percentage of body fat and evaluate the differences in the figure with different percentages of body fat.
Description of body fat percentage formulas
US Navy method
To enter the US military, everyone must meet certain parameters. The most important of these is the percentage of fat, not weight. All US military units calculate this indicator. The formulas differ slightly depending on the division. For the calculation, height, girth of the neck, waist and hips are used.
Bailey's Covert Method
The method appeared recently, he presented it in his book Slim or Fat? popular sports doctor Covert Bailey. Moreover, the calculation is made differently depending on age. Hip, thigh, calf, commas, and age are used to determine body fat percentage.
Based on BMI
Method based on BMI (body mass index, BMI). One of the most common methods based on height and weight and age. But after the age of 30, the accuracy of this formula decreases (gives greater indicators than it actually is). Calculation of body mass index
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 each method in + -3%, the calculation of the average will give the results closest to the real data.
Comparison of methods
With the help of weights with the determination of the percentage of fat, which is based on bioimpedance analysis, 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, bones. Let's compare the data with the calculation methods:
The average value coincided, which indicates the possibility of using the average of all the above methods for a rough estimate of 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.
Here's 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 that my friend and I got from a test (we did it several times to make sure the result was accurate).
I weighed about 84 kilograms, and according to the results of the test, I have about 9 kilograms of fat.
To put it into perspective, here's what half a kilo of fat looks like in terms of volume:
If you want to touch my fat, then clinging to me, you will only grab onto the skin. So where is this phantom fat hiding?
And given what it took to find that small percentage, if it was actually 11% body fat, I'm guessing 7% is just undetectable?
I decided to look into everything and find the answer.
- What does body fat percentage mean.
- Pros and cons of popular ways to calculate body fat percentage.
- How to determine your body fat percentage with a fair amount of accuracy.
- What are the most effective ways to track body fat.
- And much more.
Let's start.
Body fat percentage is total weight minus 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 build muscle or lose muscle mass.
If you used proper nutrition and did strength training to increase their weight from 68 to 78 kg, for example, and gained an additional 2.2 kg of fat, the new percentage of body fat would be about 12% (9/78).
If after that you stopped exercising and lost, say, 4.5 kg of muscle mass, and not fat, then your percentage of body fat will still be about 12% (9/73.5).
Thus, body fat percentage fluctuates if you change your constitution.
Why is body fat percentage more important than body mass index?
Many people confuse body fat with body mass index, but they are two completely different things.
BMI stands for "body mass index" and is a numerical expression that represents the 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)
And here is how BMI values correlate with body weight status:
- Downgraded =<18.5
- Normal weight = 18.5-24.9
- Overweight = 25-29.9
- Obesity = BMI of 30 or more
As you can see, according to the 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 suited for this purpose.
Normal percentage of fat in the female and in the male body
In fact, body fat is a terrible layer of subcutaneous fat.
It plays vital roles in the body, including protecting organs from damage, helping to maintain body temperature, producing hormones and other chemicals, and more.
That's 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 ranges of body fat and their classification for both men and women:
If you are not a competitive athlete, then you should not try to achieve extremely low levels of subcutaneous fat. If you try to greatly reduce the percentage of fat, the body will suffer, including the internal organs, and the path to recovery can be very long.
The lower level of body fat allows you to achieve a section of the muscles. This is what people look like at this stage. Anyone can achieve a good state through proper diet and exercise, but it is very difficult to maintain such a state for a long period of time.
Maintaining such a state requires strict control of calorie intake, which can be especially difficult if you are struggling with your natural constitution.
Healthy fats look healthy and athletic, but there is a lack of definition of the lower level of this fat in the body.
The average range of normal fats is where you become "overweight" and health problems can begin.
If you want to feel good and reduce your risk of chronic disease, then don't store these fats.
How to calculate 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 to calculate your body fat percentage
The easiest way to measure your body fat percentage is with a scale or portable device.
These devices use the bioelectrical resistance (BI) method, which involves measuring your body's resistance to a light electrical current.
Muscles conduct electricity well because they are 70% water, while fat is a poor conductor because it contains much less water. Thus, in order for your body to be more resistant to electric current, it must contain more fat. It sounds reasonable enough, but there are serious problems with BI...
Electricity will take the path of least resistance.
When the current passes through your body, fat deposits in the tissues do not linger. (Internal fabrics are used for this, for example).
Even worse, the two electrode devices (like most such devices) will miss parts of your body.
Leg scales skip your entire torso, while handheld devices skip your lower 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 percentages of body fat, and these equations can be fundamentally wrong.
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 "management" method.
- Measurement of people using the method of bioelectrical resistance.
- Comparison of indications.
- 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 readings were accurate, but this is often 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 high as 6% for a variety of 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 minor to you.
In other words, someone on one device gains 10% body fat, while hydrostatic weighing can gain 16%.
The state of the body can significantly affect the results.
Check your body fat percentage with the bioelectrical resistance method when you are dehydrated and the results will be extremely accurate due to the low conductivity.
Check your post-meal fat percentage and you'll see the opposite effect. In this case, the error will be large. (In one study, readings differed by 4.2%.)
Research shows that the body is more conductive after a workout, so if you do a post-workout test, you'll get low readings.
These are some of the reasons why scientists have decided that bioelectrical resistance devices are not suitable for accurately assessing body fat percentage.
What about using one device to track changes in body fat over time?
If a bioelectrical resistance device consistently produces inaccurate results, then it will work, right?
Of course ... but there is one but.
Readings won't always be accurate as they are affected by too many things you can't control making these devices useless.
Body fat caliper
Body fat measurement uses a device that measures the thickness of your skin at various locations on your body.
The measurements are added together and run through a couple of equations that ultimately give the percentage of body fat.
You probably already understand what can go wrong.
Namely, if you clamp too little skin, the figures will be lower than they really are. Otherwise, the figures will be overestimated.
Unfortunately, by clamping the required amount of skin, you do not get a 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%, while measurements in some areas reached 10% or were 15% lower than the real values.
In another study, testing showed results that ranged from 5% minus to 3% plus. This study on bodybuilders showed similar error rates.
The advantage of such testing is the applied methods, which are more accurate than others, and are well amenable to tracking in 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 body fat percentage 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 kg guy at 10% body fat has 16 pounds of fat, and a 190 kg guy at 10% 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, unlike the guy on the right.
Now, if you are still reading this article, then you have a good chance to start exercising and building muscle.
In this case, the following images will help you estimate the approximate percentage of body fat.
Fat content in men
As you can see, desirable six-packs are obtained at 10% body fat, blood vessels become visible at 8%, and pronounced muscles are obtained 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 body fat range.
As you can see, 10% body fat in men and 10% body fat in women are different in appearance.
dual energy x-ray absorptiometry (DERA)
DERA uses whole body x-rays to help calculate body fat percentage.
The scientific basis of this method is the following: fat and fat-free mass absorb x-rays differently, which allows you to select and measure each element.
One would assume that this method would be very accurate, and in fact many people find DERA readings to be infallible, but studies show otherwise.
They can be just as inaccurate as any of the other methods we've already discussed.
For example, in these two studies, individual error rates using DERA were 4% higher. In another DERA study, the margin of error was 8 to 10%.
This helps explain why many bodybuilders have gained 6 to 10% as a result of DERA.
Imagine! Is DERA the "gold standard" for calculating body fat? Think again...
There are several reasons for the error of the DERA method.
- Results may vary from device to device.
- Accuracy depends on gender, body size, weight.
- Different devices use different algorithms to interpret raw data from a body scan.
- 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 the bioelectrical impedance method and skinfold measurement, the DERA method can give an accurate calculation of your body fat content, but it can also be quite skewed.
bod Pod
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 is expelled 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 have met dozens of people whose Bod Pod readings were twice their actual body fat percentage (you don't need to be an expert to figure out that a person has 10% body fat and not 20%).
The Most Accurate Method for Determining Body Fat Percentage
If you've paid 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 test accuracy?
What is the true "gold standard" for calculating body fat?
This is a method known as four-section analysis, which involves the use of several testing methods, separately by body parts, divides body weight into four categories:
- Bone
- Muscle
- 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 using various equations, and the resulting result shows accurate measurements of body fat percentage.
It's nice to know, but it's not really useful for us, because, first of all, it's interesting for the team of scientists.
Luckily, this is a method for calculating and tracking body fat percentage that is accurate and consistent enough that I think it deserves our attention.
How do 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 the average weight every 7 to 10 days.
Your weight can fluctuate from day to day due to things you don't even notice such as: water retention in the body, glycogen storage, etc.
That is why, when weighing, I want to get rid of excess stocks.
The weekly average weight is much more useful because it gives you a true picture of what's going on.
If the average increases, then you have gained weight. If it goes down, then you are losing weight.
Therefore, weigh yourself every day in the morning after you have taken a shower and before eating or before you have drunk a glass of water.
Record these daily numbers and average every 7 to 10 days (add the numbers you get each day and divide by the number of days).
With such calculations, you will not worry about weight changes.
I take weekly measurements with a caliper.
If your skin gets thicker over time, it means that you are storing fat. If it becomes thinner, then you are losing weight.
Therefore, the readings of a compass can be very useful, although not entirely reliable.
I have tried many methods for measuring fat folds, and this is what I came up with:
There are two reasons why I like the caliper:
- It's a one-step testing method, which means there's not much chance of getting it wrong.
- This method is surprisingly accurate.
I have worked with hundreds of people using this caliper and few have complained about the inaccuracy (1 to 2% accuracy).
Here is how it can be used:
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 this is another good way to keep track of yourself (and all you need is a simple measuring tape.)
I take photos every week.
If you are a gym lover, then it is very important for you to see yourself in the mirror.
And when you look at yourself every day, you may become discouraged because you don't see improvement.
Taking a weekly front, side, and back shot of yourself in good light helps keep track of your progress and stay motivated.
Lower Level for Fat Percentage Calculation
Many people love 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 it voluntarily.
Calculations of body fat are not so important. What matters is how they change over time.
And it doesn't matter which way these measurements are taken: using the DERA method or Bod Pod.
You can simply weigh yourself, measure your body fat, measure your waist, and take photos, and know exactly what is happening to 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, accordingly, muscle.
When losing weight, it is necessary to reduce the percentage of fat - this is why starvation diets, in which muscles and water leave, are dangerous. Unfortunately, even with the most reasonable diet, on average, 3 kilograms of fat lost account for 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 muscular relief under the skin is perfectly visible, to the last fiber. Such a relief can be achieved only by drying the body ().
But it makes no sense to achieve 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 begin, as well as with hair.
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.
The norm of fat 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% |
The norm of fat in 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?
Approximately
Above, you have already seen pictures by which your percentage of fat can be determined by examples. There are a lot of them walking on the Internet, there will be no problem finding such pictures.
Look at yourself in the mirror as objectively as possible and compare with the photo. Now look at the photos of people with less body fat: this is what you can look like.
Body Composition Scales
There are such scales both in gyms, and in online stores you will find home options - now they are inexpensive. They measure body composition using electrical impulses. The readings are based on data on exactly how different tissues resist when current is passed through them. These impulses can only be missed by an organic mass that does not contain fat. This is how the data comes out.
When buying an expensive item, remember that you cannot completely rely on this calculation - it is far from ideal.
Measurement of the fat fold
One of the most effective ways to measure your body fat percentage is to measure body fat. To do this, you can use an ordinary caliper or an inexpensive affordable 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 adipose tissue in the body.
Measure the fat fold in 4 places:
- At the waist: 10 cm to the right or left of the navel at the same level with it
- Biceps: middle in front
- Shoulder blade: Slightly lower at a 45 degree angle
- Triceps: in the middle between the shoulder and the elbow from the back side
Then add up the resulting numbers and find your body fat percentage number in the table below:
Determination of body fat percentage calculator
Simple, convenient and sure way. Just 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 the formula.
Bioimpedance: determining the percentage of fat using current
Bioimpedance is the determination of the percentage of subcutaneous fat in the body using a current passed through the tissues. This method is not entirely accurate: the 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 the passage of current depends on the quality of the tissue: the more fat it contains, the longer the signal goes through it.
Body composition analyzers are usually available in all fitness clubs: you can take a bioimpedance examination there at any time. Devices in gyms can be different: a bioimpedancemeter ABC-01 Medass, single-frequency, is often found. This device measures the resistance at a frequency of 50 kHz between two electrodes applied to the wrist and foot on the right side. First, the device calculates the total mass of water in the body, then finds the amount of lean mass - body weight without fat. Lean mass is determined by dividing the total amount of water by the lean mass hydration factor, which is assumed in the software to be 0.73. And the last step is to calculate the fat mass by subtracting the lean mass from the 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 of 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 a 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 mental state. To find where you can get a scanme test in your city, use the search engine!
If you're losing weight, you need to watch your body fat and avoid ways to lose weight that cause you to lose muscle and water. Take pictures, visit bioimpedance laboratories, take measurements with a caliper and get an objective picture of body fat content!
