Just a few years ago, health status was determined using body mass index (BMI). Today, an indicator of appearance and general well-being is the percentage of body fat - the amount of fat as a percentage of total mass human body.
For those who watch their figure and strive to always have a slim and toned body, you should know that the ideal body fat ratio cannot be calculated. Normal body fat percentage varies markedly between individuals and is determined by factors such as genetics, body type, age, an individual's activity level, dietary habits, and others.
Many people often confuse concepts such as body mass index and body fat content, but these are two completely different indicators.
BMI stands for a number that represents the ratio of a person's weight to their height. Anyone can calculate their BMI by dividing their weight in kilograms by their height in meters; this can be done either independently or using an online calculator. You can determine your BMI in another more popular way: measure your height in centimeters and subtract one hundred from this number. For example:
Height – 180 cm – 100 = 80 and also – 10 = 70 – ideal BMI for women in kilograms.
Body fat percentage means a person's total weight minus the weight of fat in their body.
For example, with a weight of 68 kg and 6.8 kg of body fat, the percentage of body fat is 10% (6.8/68).
This figure may vary as a person gains or loses fat. This percentage can also change as a person gains muscle or loses muscle mass.
Proper nutrition and exercise strength training to increase weight, for example from 68 to 78 kg, usually results in gaining another 2.2 kg of fat. In this case, the fat percentage will already be about 12% (9/78).
As you can see, the percentage of body fat can change depending on the changes that occur in a person’s constitution.
Another important difference between BMI and body fat percentage is the fact that body mass index is useful and effective for analyzing broad populations, whereas body fat percentage is better suited for assessing physical development each individual separately.
Normal body fat
There are many opinions about the normal amount of fat that should be contained in the body of non-athletic people. For women, 16-20% and 20-21% body fat is considered acceptable (taking into account the age category), and for men - 8-14% and 10-14% (see Table 1). The presence of such indicators ensures a thin physique. How this looks visually is shown in the picture below the table.
For excellent health, 10-15% fat - great option for the strong half of humanity, which is worth striving for. However, men who want to define six-pack abs should control the fat content within 10-11%, the abdominal region is the very place where they “like” to accumulate body fat.
Women aiming for six-pack abs may need to lower their body fat percentage to between 14 and 16. It should be noted that for some representatives of the fair sex this figure may be too low. And a lack of fat in the body is fraught with adverse consequences for women's health.
How to determine your body fat percentage?
There are several methods for determining the amount of fat in the body: simple ones that you can do yourself, and complex ones that require special equipment.
So, set the percentage subcutaneous fat You can use a regular ruler, caliper or caliper, an instrument used to measure the thickness of the skin fold.
To take measurements, you need to stand up straight, pinch a section of skin 10 cm to the right of the navel with your fingers, grabbing fat deposits, and set the thickness of the resulting fold with one of the tools (caliper, ruler, caliper).
Then the age and the resulting figure (in mm) must be compared with a table that shows fat levels.
Fat percentage can also be estimated using measuring tape: first measure the circumference of the body, and then along special formulas calculate the content of body fat.
A scale with a fat analyzer will help you determine your body fat percentage.. Before stepping on the scale, the user must enter his data: gender, height, age. Then stand barefoot on the device. An electrical signal passes through the feet, measuring the resistance of the body. User data and resistance level allow the device to calculate your body fat percentage.
There are a huge number of sites on the Internet that provide online calculators.. By entering your parameters, you can easily determine your body fat content. This is what it looks like
It is traditionally believed that the formula for calculating ideal weight- this is height in centimeters minus one hundred. For example, normal weight for a height of 180 cm is 80 kg. Despite the fact that this formula really allows you to assess the presence of pronounced excess or underweight, the resulting figure is mistakenly considered ideal weight. Ultimately, gender and age need to be taken into account.
In most cases, a person's ideal weight is the weight they had when they were 18-20 years old. However, often a sedentary lifestyle and regular excess disrupt metabolism and lead to the gain of excess fat mass. On the other hand, playing sports and gaining muscle also increases weight - but with positive effect to your health.
Let us note that modern nutritionists do not start from a formula for calculating ideal weight (or even from body mass index), but from. This indicator allows you not only to calculate the conditional deviation from the “normal” weight, but also gives you an understanding of exactly how much excess fat you have. High level fat is dangerous, even if the number on the scale is ideal.
// Formulas for calculating ideal weight:
- Broca's formula (height minus one hundred)
- Lorentz formula
- Quetelet body mass index
Excess weight or excess fat?
When determining your ideal weight using the formula, you must always remember that adipose tissue twice as light as muscles. A man 180 cm tall and weighing 80 kg can be either a fairly plump person or a muscular athlete - however, the body mass index will be the same. The difference can only be seen with a complete body composition analysis - including quantification.
Experts believe that it is the presence of visceral (internal) fat that poses a serious threat to health. In addition to the mechanical effect - such fat pushes the stomach forward and creates a large belly - visceral fat actively involved in metabolism. Excess of such fat is associated with increased level“bad” cholesterol, high blood pressure and insulin dysfunction.
The definition of ideal weight using the formula “height minus one hundred” was proposed in 1850 by the French researcher Paul Broca, based on the analysis of large volumes of statistical data. Interestingly, even the scientist himself noted in later works that the formula he derived was not at all universal - it was only suitable for people with a height of less than 165 cm.
In 1929, Broca's formula was corrected by the British scientist Lorentz. Now the gender of the person was taken into account (ideal weight formulas for men and women are different), as well as age. Lorenz noted that the calculations would be correct only for those people under 40 years of age.
// Lorentz formula for men:
- Ideal weight = (height minus 100) – (height minus 150)/4
// Lorenz formula for women:
- Ideal weight = (height minus 100) – (height minus 150)/2
Body mass index (Ketele formula)
In parallel with the search for a formula for calculating ideal weight, in 1869 the Belgian scientist Adolphe Keele proposed a theory. According to this indicator, it is possible to indirectly assess whether a particular person is underweight, normal or overweight. The scientist argued that a BMI less than 18 means underweight, 18-25 - normal, 25-30 - overweight, and a number above 30 is obese.
// Ketele formula:
- BMI = (weight in kg) / (height in meters) 2
It's important to note that modern science does not consider BMI to be an accurate characteristic for determining the presence excess weight. Experiments show that body mass index revealed obesity in only a third of truly obese men and half of women. The role, as we mentioned above, is played by the presence internal fat- and its quantity cannot be calculated using the formula.
How to calculate excess weight?
Despite the fact that calculating the ideal weight can be useful in the presence of obesity (the formula can show that the actual weight is 15-20 kg higher than normal), for people with a normal physique, any mathematical methods for determining excess weight will only give an approximate figure. Ultimately, to determine a healthy weight, it is important to understand what body type a particular person has.
For example, they are distinguished by a slow metabolism and massive bone structure - in contrast to naturally thin people who have thin bones. Sports, in turn, are characterized fast speed metabolism and increased muscle mass. Each of these body types will have its own limits of normal and ideal body weight.
Determination of body fat percentage
The material on the definition presents photographs of various types of male and female figures- focusing on them, you can determine your approximate fat percentage. The exact figure can be obtained by measuring subcutaneous fat with a caliper or special “smart” scales with a function for determining body composition.
Athletic men have approximately 6-13% body fat, the average normal figure is 18-24%, and obesity starts at 25%. In girls, the percentage of fat is significantly higher - an athletic physique is characterized by 14-20%, and intermediate level is 25-30%. Moreover, only this figure, and not the ideal weight formula, can show the presence of excess weight.
***
Using formulas to calculate ideal weight or to determine body mass index (BMI) is only suitable for people who are noticeably obese or underweight. Body fat percentage is a much more accurate indicator. However, it is important not only to know the amount of fat in the body, but also to constantly monitor changes in this indicator.
Body fat percentage, Body Mass Index (BMI)
The effect of a diet or exercise program can only be verified when you have accurate biometric data. This web page will help you calculate your Body Mass Index (BMI), body fat percentage and lean body mass. You will also receive an estimate of your daily calories and protein needs at your activity level. Once a week you should record your measurements to monitor your results. If you keep your data on a spreadsheet (eg MS Excel), you will be able to create charts to make it easier to see trends.
The number of calories in the foods we eat and the number of calories we burn determine whether we become fat or thin. The extra calories we consume are stored as fat in our body. To maintain a sustainable weight, the number of calories in our diet must be equal to the number of calories we expend through activity, excrete as waste, or use to regenerate skin, hair, nails and other body tissues. To lose weight, we must eat fewer calories than our body requires, so that the fat that is in our body is used and makes up for the missing part of the calories we need. Before starting any diet, you should consult your doctor or nutritionist, especially if you are taking medications.
How to take measurements
The body requires protein to maintain muscles and produce hormones. Essential fatty acids are needed for cell replication and to maintain the structure of the nervous system. Therefore, any reduction in calories should be accomplished by reducing the amount of saturated fat and carbohydrates. The diet should always provide sufficient amounts of essential fatty acids and protein. The body requires at least 15 grams of essential fatty acids per day, which are found in meat, fish, and nuts. A very low calorie diet (less than 1,300 calories per day) usually does not provide all the nutrients needed for good health.
Fat percentage by circumference of body parts. The proposed form calculates the daily protein requirement, Body Mass Index (BMI), waist-to-height ratio and body fat percentage. These metrics also help you track your healing progress. Measurements should be accurate to the nearest 0.5 cm or 1/4 inch. Measurements should be taken so that the tape is tensioned, but does not compress the skin.
- Height- measure without shoes
- Weight- You need to weigh yourself in the morning, after visiting the toilet, on an empty stomach, without clothes.
- Waist(Men) - measure horizontally, at the level of the navel
(Women) - measure horizontally, at the level of the minimum abdominal width - Neck- Neck circumference is measured by placing a tape around the neck horizontally under the Adam's apple.
- Hips(Women) - the largest horizontal circumference around the hips.
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Activity level
- Sedentary- Passive activities, watching TV, working on the computer, reading
- Moderate activity- One hour a day of walking, swimming, jogging, tennis
- Active activity- Two or more hours a day of exercise or rearranging furniture
Enter your height, weight and other information, then click the "Calculate" button.
Create a link to this web page from your blog or web page. Simply copy the following HTML snippet into your blog or web page and a hyperlink will be created using the following Diet Calculator icon
What do the numbers mean?
- Body Mass Index (BMI)- The ratio of weight to height is measured in kg/m2 and is calculated using the formula:
BMI = m/h 2
where: m - body weight in kilograms, h - height in metersIn general, BMI is small for thin people and large for fat people. People with a BMI of 25 or more are considered overweight unless their body is very muscular. BMI does not look at the amount of body fat or muscle mass. BMI may classify a thin, muscular person as overweight. This is a known flaw in the BMI formula. If your BMI is 25 or greater, your waist-to-height ratio is less than 0.5, and your body fat percentage is in the "athlete" or "average" range, you are probably muscular rather than fat.
BMI=36.6BMI=41.4
BMI cannot determine how weight is distributed.
Typical Body Shapes According to Body Mass Index
- Waist to height ratio- A waist-to-height ratio of 0.5 or more indicates an increased amount of abdominal fat for both men and women. Abdominal fat increases the risk of cardiovascular disease.
- Body fat percentage- calculated using formulas for the body part circumference method developed by Hodgdon and Beckett. Men and women require different measurement methods because men tend to store fat around their belly (apple shape) and women tend to store fat around their belly and hips (pear shape).
Formula for men:
%Fat=495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450
Formula for women:%Fat=495/(1.29579-0.35004(log(Waist+Hips-Neck))+0.22100(log(Height)))-450
Body fat percentage
- Lean body weight(Body mass without fat) - calculated by subtracting body fat weight from total body weight.
Lean Body Mass = Weight × (100 - Body Fat Percentage)
- Daily calorie requirement- Minimum daily calories are calculated by height and sex using Institute of Medicine recommendations. When the BMI is 25 or greater, the calculator reduces the minimum calorie intake by 15% to produce a diet that can be maintained by healthy people for many months without negative consequences.
- Grams of protein per day- calculated from maximum normal BMI, height, and activity level. The recommended amount of protein is 0.8 grams per kilogram of body weight for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of the diet, including essential fatty acids and carbohydrates, must be balanced to provide the minimum required calories per day. Any diet should always include at least a minimum amount of protein to prevent loss muscle tissue when calorie intake decreases. Typical high protein diet contains 30% calories from protein, 30% from fat, and 40% from carbohydrates. The following table shows the percentages of nutrients for the 2000 and 1800 calorie diets.
Bibliography:
- . Provides information regarding diet and nutrition
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002). A book about nutrition and health.
- Michael R. Eades, M.D., and Mary Dan Eades, M.D., "Protein Power," Bantam Books, 1996. Describes a low-fat diet that has had great clinical success in reducing obesity and normalizing insulin levels.
- Barry Sears, Bill Lawren, "The Zone: A Dietary Road Map to Lose Weight Permanently", ReganBook, 1995. Recommends a diet of 40% carbohydrates, 30% protein and 30% fat.
- S.D. Hsieh, H. Yoshinaga, T. Muto, Int. J. Obes. Relat. Metab. Discord., 2003 May; 27 (5):610-6. Waist-to-height ratio, a simple and practical index for assessing central fat distribution and metabolic risk in Japanese men and women.
- J. Hodgdon, and M. Beckett, "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height." Reports No. 84-29 and 84-11. Naval Health Research Center, San Diego, Cal. 1984.
Copyright 2012 - Antonio Zamora
In the very general view Body fat percentage is the ratio of available fat to everything else in the body (organs, muscles, bones, tendons, etc.). Fat is essential for survival: it protects internal organs, serves as a backup source of energy and performs many other important functions.
How much fat do we need?
This table shows generally accepted body fat percentages for men and women.
Essential fat is the minimum you need to survive. For this reason, bodybuilders dry their bodies to this point only before competition. The rest of the time, they maintain a higher percentage of fat so as not to undermine health and effectively.
- If you're trying to be thin, aim for an athletic body fat percentage.
- If you want to look healthy and fit, aim for an athletic body fat percentage.
If your body fat percentage is approaching the maximum allowable value for a normal physique or falls into the obesity category, you would do well to reduce this figure.
What does this or that percentage of body fat look like?
nerdfitness.com 
nerdfitness.com It is important to understand that fat percentage only reflects the amount of fat and has nothing to do with muscle mass. Two people with the same body fat percentage but different muscle mass will look completely different.
How to measure body fat percentage
There are seven main methods, varying in accuracy, simplicity and cost.
1. Visual method
It consists of comparing yourself to the pictures above and determining who you are approximately similar to. A very inaccurate method.
2. Using a caliper
Pull back the skin with subcutaneous fat, grab it with a caliper and find the percentage of fat corresponding to the caliper readings in the table. As a rule, calipers show a lower percentage of body fat than it actually is.
3. Using the formula
For example, you can use the US Navy formula or the YMCA formula. This method usually errs on the big side.
4. Using electrical monitors
The weak is passed through the body electric current, and then the “biometric resistance” is analyzed. As practice has shown, this method gives very inaccurate results.
5. Using Bod Pod System
Using a special device, the air displaced by the body is measured, and based on the data obtained, the mass of the body, its volume and density are calculated. This method is considered very accurate, but expensive.
6. Water displacement method
Very accurate (with an error of only 1–3%), but expensive, complex and inconvenient method.
7. DEXA Scan
This method is considered the most accurate and consists of a complete study of body composition using x-rays. It is also a very expensive method.
Whatever method you choose, try to take measurements at the same time and under similar conditions: for example, on a certain day of the week, in the morning, on an empty stomach. Even if the data obtained is inaccurate, you will be able to understand whether progress is being made.
How to reduce body fat percentage
Calorie deficit
Spend more than you consume. But keep in mind that if you do not exercise and limit yourself in carbohydrates, then along with fat you will lose muscle mass. This is not the most best way, however, fat loss is guaranteed.
Pull the iron
When training with weights (as well as when intensive training With own weight) you preserve muscle mass, and also accelerate your metabolism and achieve the “afterburn” effect, when calories continue to be consumed after the end of the workout.
Recently, methods for determining the percentage of body fat as a general indicator of good appearance and body quality are gaining enormous popularity. We can say that this percentage of fat successfully replaces the good old body mass index.
To better understand everything that is written in this article, it is worth clarifying something. If you are not exactly a humanist, then you will understand how it all counts.
Muscle relief. It is most noticeable with low fat content.
Distribution of fat in the body. This is really very difficult for all of us. In some people, bro accumulates more on the torso, in others - on the legs. There are women upper part whose bodies are absolutely “dry”, but the lower (hips and buttocks) are a real storage of fatty tissue. And for some it’s the other way around. Most women, of course, carry most of their fat on their bellies.
Different body shape. The classic case is that a skinny model has the same amount of body fat as a sporty, athletic girl. This is because fat is evenly distributed in the body.
The appearance of veins always means that the amount of subcutaneous fat has decreased.
Age. With age, the amount of fat in the body, as well as its norm, increases noticeably. And this is common.
The amount of body fat in men in photographs
Body fat content 3-4%
Bodybuilders bring themselves to this state. Like in the top picture. This kind of body is characterized by simply incredible delineation of the veins, which resemble a map of the “Rivers of Russia”. The muscles are also very well defined. Heck, even the veins on the buttocks are visible, and this is not the most beautiful sight. If you, bro, don’t have fat on your buttocks, then the percentage of it in your body is very low. Or maybe you just have a certain type of body shape. By the way, for a man this amount of fat is more or less enough for the normal functioning of the body. So think about it.
Body fat content 6-7%
This type of body fat content is usually seen on the bodies of fitness models. Of course, you can also find such a scattering of fat on the bodies of bodybuilders, but less often. Typically, when a bro reaches this level of body fat, his family becomes visibly worried as his face achieves exceptional definition and thinness. The muscles are particularly clearly separated, veins are visible on the limbs, sometimes on the chest and abdomen. The less fat, the better the veins are visible - remember that, bro!
Fat content 10-12%
The most stable level that can be easily maintained even if you give up training for a week and relax a little (a little!). This look is most loved by women, Hollywood stars are most often associated with it, and with such a body there is no shame in walking along the beach. The muscles are well separated, but not as well as in the previous examples, where each muscle was very, very visible. Veins protrude on the arms, but not above the elbow and a little on the legs.
Body fat content 15%
He is characterized as thin and fit. There are muscle outlines, but there is no clear separation between them. So, easy outlines. There is a slight softness - this is fat. Aesthetic appearance, although there is no relief.
Body fat content 20%
The separation and relief of the muscles begins to slowly disappear. The veins hardly protrude anywhere. Folds and a small pouch of fat appear on the abdomen. The body appears soft and round. This level of body fat in 20-25 year old guys is extremely common.
Body fat content 25%
Muscles begin to be visible only when under load. And even then not much. The waist begins to increase, and its ratio to the hips is like 9/10. Fat is deposited a little on the neck. More than 25 percent of body fat in men and girls is obese.
Body fat content 30%
Fat begins to be deposited on the lower back, back, hips and calves. The waist becomes slightly larger than the hips. The stomach begins to protrude. There is no muscle separation.
Body fat content 35%
The dude is getting heavier and heavier. Most of the fat is found in the abdomen, forming a “beer belly.” Waist circumference can reach 100 cm ±1 centimeter.
Body fat content 40%
The waist can reach a girth of 120 centimeters. Climbing stairs and walking for long periods becomes very difficult. Due to the huge belly, it becomes extremely difficult to bend over.
We've sorted out the bros, now about the ladies. Are they getting fat too? (Oops!).
On average, girls have 8-10 percent higher body fat.
The fat content in a woman’s body is 10-12%
This condition usually affects female bodybuilders. This level of fat in a woman's body is unsafe: menstruation may disappear completely. Very high muscle definition and strong protrusion of veins throughout the woman’s body, especially on the arms up to the elbow.
The fat content in a woman’s body is 15-17%
Even though it is beautiful, many researchers still believe that it is an unhealthy amount of fat in a woman's body. Bikini and fitness models boast this amount of body fat. The muscles are clearly visible on the torso, arms, legs, and shoulders. A slight separation of the muscles on the body is visible. The hips, buttocks and legs are slightly rounded, but they will never become large, just like the chest. But it's beautiful, IMHO.
The fat content in a woman’s body is 20-22%
Sports athletic female body. Fit. Minimal separation between muscles. Some fat on arms and legs.
Women's body fat content is 25%
The most typical norm. Not fat, not thin. There is no excess body weight, there is a little excess on the hips and buttocks.
Women's body fat content is 30%
Fat is deposited on the lower part of the body: on the hips, buttocks. Folds appear on the abdomen, which are difficult to get rid of. The belly protrudes a little.
Women's body fat content is 35%
The hips become wider, the stomach protrudes greatly. When a girl sits down, folds appear on them. The hip circumference can be more than 100 centimeters. Waist circumference - more than 70.
The fat content in a woman's body is 40%
Hips become about 110 centimeters. Waist - around 90 centimeters. The thickness of the legs just above the knee is more than 60. This is too much, and strong.
Women's body fat content is 45%
Hips are much wider than shoulders. Hip circumference is about 130 centimeters. The body becomes very loose. However, after 35 percent, looseness appears everywhere, but this is very strong. Dimples appear.
Women's body fat content is 50%
Well, here, as you understand, everything is very bad, both for health and in general. The body turns into many dimples, becomes loose, and the lower part seems much larger than the upper.
