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.
We will not consider such simple options as weighing on electronic scales that will show you% fat, we will not consider here. Consider more interesting options.
How to calculate body fat percentage? There are two special formulas, one for men and one for women. As you know, men and women accumulate fat in different ways: in men, it is usually on the stomach, in women, as a rule, on the hips and abdomen.
Formula for men: 495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450
Formula for women: 495/(1.29579-0.35004(log(Waist+Hips-Neck))+0.22100(log(Height)))-450
How to estimate the ratio of waist and hips? There is a simple way, although it does not give exact numbers, but it shows if you have excess fat. Divide your waist by your hips. If you get a number greater than 0.8, you have excess fat, less - the percentage of fat is normal, everything is in order.
However, this method will not always show the exact amount of excess, so not very overweight people can use it in order to prevent exceeding the numbers and respond in a timely manner.
Calculation of the percentage of fat in the body by the thickness of the skin fold
Some methods of fat measurement are carried out only by professionals, as the accuracy of the assessment depends on it. Let's dwell on them in more detail. As a rule, such methods are used in health centers, fitness clubs. The most popular of these is the method of measuring the thickness of the skin fold. A fold of skin is pinched with a special device, the thickness of which is measured according to the applied scale. As a rule, the thickness of the fold is measured on the abdomen, hips, chest, upper back.
The data is then entered into a computer. The percentage of fat is calculated by a special program.
Answering the question "what% of fat is the norm", we can say the following:
Professional bodybuilders bring the percentage of body fat before the competition to 3-4%. This percentage of fat is kept only during the competition and beyond. fat mass increases, because 3-4% is negligible for an organism, especially for a woman. This leads to hormonal disruptions and deterioration of the skin and hair.
The minimum fat mass index is considered to be 5% for men and 10% for women. But this is precisely the minimum index, which is also achieved for some purposes for a short period. It is undesirable for health to have a constant percentage of body fat at such a low level.
The normal amount of adipose tissue in men is 12-20% and in women - 18-25%. In this case, a person looks athletic and fit, without excess fat, with a beautiful relief.
A clear excess of adipose tissue is an option when the percentage of fat in men exceeds 30%, and in women - 35%. Clear signs overweight and obesity: muscle underdevelopment, excess body fat, health problems.
Calculation of the percentage of fat in the body using ultrasound
When using ultrasound, an ultrasound scan is performed in several areas of the body, since adipose tissues have different densities, after which the total amount of fat in the body is calculated. This calculation is made only in medical institutions that have special equipment.
Calculation of the percentage of fat in the picture (visually)
You can determine your body fat percentage approximately. Look at the pictures and look at yourself in the mirror and decide which one looks the most like you.
In addition to those described above, the BES (bioelectrical resistance) method is also used: a weak signal is passed through your body through the electrodes attached to your arms and legs. electricity. It is known that adipose tissue does not conduct current, so it is believed that the faster the current passes through the body, the less fat you have. This method used in portable devices that are similar to scales. This device is called a fat analyzer, it can even be purchased at a very affordable price.
Modern electronic scales also have this function, however, they do not always give an accurate result, since the measurement takes place only in the soles of the feet, where the percentage of fat is small. Therefore, the readings may not be entirely accurate.
And the last known method for measuring the percentage of body fat is weighing in water. This type measurements are taken under water for 10 seconds on a special chair. Several approaches are made, the result is derived based on the three maximum results. This is a rather laborious and inconvenient method, it is used exclusively for research purposes.
So, we have looked at several ways to measure the percentage of body fat. You learned that men and women gain weight differently, how to correctly measure volumes with a centimeter tape, how to estimate the waist-to-hip ratio, got acquainted with the methods for assessing fat used for research purposes, these are: the method of measuring the thickness of the skin fold, ultrasound method, BES method (bioelectric resistance), as well as weighing in water. You have the opportunity to assess the amount of fat in your body and take appropriate measures in time.
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.
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 received numbers in mm and find out the percentage 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 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, as the figure can be affected water balance(edema).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 lean body mass and fat mass are different in density, by comparing body density 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.
For many, it is surprising that low weight is not a sign of health. It is much more important that the fat content in the body is within the acceptable range. In parallel, people who monitor their health also evaluate the amount of muscle mass. With proper nutrition and exercise, both of these indicators are easily corrected.
Why is fat needed?
It should be understood that adipose tissue must be present in a person. Otherwise, the protective function of the body, including the internal organs and bones of a person, is eliminated. Adipose tissue also provides:
- normal functioning of the immune system;
- energy support of a person;
- absorption of vitamins;
- conduction of nerve impulses, which allows movement;
- transportation of nutrients to muscle cells;
- comfortable body temperature;
- protection from damage, because with falls, cuts and other injuries, adipose tissue first suffers, and then internal organs or bones.
No matter how much a person goes in for sports, he cannot live without a certain amount of fat. It is not worth getting rid of products that contain this substance. It should be borne in mind that excessive consumption of carbohydrates leads to their conversion into fats. Therefore, a balanced diet should be organized. Foods with polyunsaturated fats are very useful in small quantities for everyone: both children and adults.
How to determine the rate of fat in the body?
To understand whether the percentage of fat in the body is normal, you need to carry out certain measurements and calculations. Then they turn to special tables, which indicate what fat content is acceptable, taking into account:
- gender;
- age;
- working conditions;
- areas of residence, because in the north, in conditions of low temperatures observed for a long time, the percentage of adipose tissue should be greater.
There are many ways to determine the percentage of fat in the human body:
- Special scales. When indicating age and height, they give out the percentage of adipose tissue and water during the weighing process. They can be used in everyday life to track the dynamics of a decrease or increase in layers.
- Computer scan of the body, which calculates the percentage of fat more accurately.
- Measurement of selective skin folds to determine the fat content of a person.
- Bioelectric measurement.
- X-ray absorbiometry, which is done in 5 minutes, but has a high cost, etc.
Modern fitness centers for everyone provide paid services for measuring the ratio of fat and muscle mass. This allows you to get an idea of how much and what substances are contained in the body, to which health group a person belongs.
What indicators of adipose tissue are considered normal?
All people have individual characteristics, so it is customary to focus on the percentage of adipose tissue within certain limits. This allows you to talk about whether a person has problems, or whether he develops normally.
For those who do not play sports, the following rules have been adopted:
- for a woman - 15-25 percent;
- for a man - 8-14 percent.
This level should be in persons over 18 years of age. After 50 years, it is desirable not to go beyond the upper limit, but it is acceptable if the indicator is exceeded by 2–5%.
If a person lives in a northern area with a large number of days per year when there are frosts, the percentage of body fat can be 5-7% higher. The volume and appearance of a person often does not betray this. In such individuals, the metabolism is rebuilt in order to accumulate for a period of low temperatures adipose tissue, which prevents frostbite and protects the person as a whole.
For those who build a lean body, the fat content should be at the level of the lower limit or 3-5% lower. In a woman, an indicator of less than 16% is associated with risks of menstrual cycle failure and a decrease in reproductive function. Children under the age of 15 should have no more than 15% body fat.
How to measure adipose tissue at home?
If it is not possible to pass a fat content test in medical conditions, you can find out at home. The measurement process looks like this:
- pull the skin fold in the center of the triceps and measure it with a ruler;
- carry out a similar procedure on the biceps, on the shoulder blade and under the navel;
- summarize the obtained indicators and write the result in millimeters;
- use the data of tables that can be found on the Internet, taking into account age group, where the corresponding results are shown.
Knowing the anthropometric parameters, you can use calculators that quickly give online results on body fat.
For a woman, measurements should be taken on days 3-7 of the menstrual cycle. Otherwise, the percentage of fat will be determined incorrectly. The body of the beautiful half is designed in such a way that before the start of a new cycle, not only the weight increases, but also the volume of the folds. They retain more moisture to protect a woman's body from fluid loss on critical days.
It would be appropriate to ask how many times such measurements should be taken. Doctors recommend for those who are engaged in weight loss to carry out calculations no more than once a month. For professional athletes before key competitions, it is reasonable to carry out tests weekly.
It must be remembered that a low rate of adipose tissue in the body does not mean that the figure will be beautiful. In order to form a physique, in any case, training is needed.
To motivate yourself to achieve the best performance in physical development, the individual wants to see a decrease in the percentage of fat faster. If you do not comply with some conditions for the measurement, the level will be incorrect. As a result, there is a risk that the individual will become frustrated and walk away from an effective training regimen and stress. The rules for measuring the proportion of adipose tissue read:
- you need to evaluate on an empty stomach, i.e. 3-4 hours before taking indicators, the individual stops eating;
- 3 days before the test, reduce the amount of salt intake, reduce the amount of fluid you drink by a third, so as not to provoke the body to retain water;
- it is better to measure the folds in the morning, because after lunch the swelling increases;
- in winter, the indicators are more correct;
- it is better to delay skin folds with the help of a special tool - a caliper, which will reduce the error;
- the test should be carried out before training, and not after them;
- it is useful to drink a few glasses of lingonberry juice or diuretic teas a day before the test in order to remove excess moisture from the body.
How much adipose tissue a person needs, the body will tell itself. After all, the deterioration of health, poor appearance and the development of various diseases will indicate that the efforts to burn were excessive. For a man, the fight against adipose tissue is more successful, because nature has laid more quantity its cells in the waist area of women. This allows you to protect the fetus during pregnancy and internal organs throughout life. In the fight against overweight do not forget about physiologically correct norms in order to maintain health for many years.
A healthy, slim and toned body is what will always be in fashion. A lot of people are trying to get rid of excess body fat. But at the same time, not everyone knows what is the norm of fat in the body, and how to determine it, but a lot depends on this indicator. Let's try to understand this issue.
Quite often there is a situation when two people who have the same weight: look completely different. One is slender and fit, while the other at the same time looks, to put it mildly, not too perfect. The fact is that weight is, in principle, not the indicator that you should be guided by in assessing your physical form. Muscle is much heavier than fat, hence the difference in appearance with the same number on the scales.
Of key importance is how the body combines bone and muscle mass as well as water and fat. Therefore, what should be the percentage of fat in the body is normal, you need to know not only those who are losing weight, but also those who, in principle, monitor their health. Not only excess fat is dangerous, but also its lack, since fat has quite a few important functions, in particular, protective and reserve. A low percentage of body fat provokes problems with potency in men and problems with the menstrual cycle and fertility in women.
Thus, fat performs the following functions:
- protects the organs of the body;
- helps maintain a normal temperature;
- contributes to the preservation of nutrients in the body;
- softens joints;
- contributes to the accumulation of energy.
To maintain health and lead a full life, a woman needs a percentage of body fat of 13-15, and a man - at least 5-9%. If this indicator is lower, then serious violations in the performance of their functions by the bodies and dangerous consequences of this are possible. If the percentage of body fat is normal, a person will feel and look good, and his reproductive organs will work as they should.
Fat is especially important for the female body. It helps to ensure the normal synthesis of female hormones, promotes the proper functioning of the genital organs, ensures a normal menstrual cycle, and makes it possible to endure and give birth to a child. The amount of fat can increase with age. An excess of it is a consequence of certain violations, but quite often it is a consequence of a lack physical activity and constant overeating.
Normal body fat
It is impossible to name the exact figure that would determine the rate of fat content in the body. But there is a range within which each individual person can have his own size. This is determined by many features of the body. One person may have a higher percentage of fat than another of the same sex and age, but he may feel much better.
The amount of fat in the body should not exceed the upper bar, but you need to pay attention to the lower bar, since the lack of body fat is fraught with serious consequences.
Body fat percentage in a woman's body must remain within the following limits:
- age up to 30 years - 15-23%;
- age 30-50 years - 19-25%;
- age from 50 years - 20-27%.
For men Normal body fat percentage looks like this:
- age up to 30 years - 11-18%;
- age 30-50 years - 14-20%;
- age from 50 years - 16-22%.
In women with a normal physique, fat is located in the abdomen, chest, waist, and hips. If it accumulates on the arms, shoulders, shins, patella, this may indicate a tendency to edema, metabolic disorders, hormonal disruptions, so it makes sense to consult a doctor.
The indicators of fat in men are also important. For them, this determines the work of many important systems, in particular, the reproductive and digestive systems. However, it is easier for men to reduce the percentage of fat, since their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If a representative of the stronger sex deposits accumulate in the abdomen, this indicates a violation gastrointestinal tract. If they are localized in the area of the sides, chest, hips, this indicates malnutrition, as well as hormonal imbalance - an increase in the level of female hormones in the body.
The table below will show in more detail what should be the norm of the percentage of fat in the body of a woman and a man.
Visceral and subcutaneous fat
Two types of fat accumulate in the human body: subcutaneous (visible) and visceral (internal). located near the surface of the skin, it can be seen and felt.
If you determine that your performance is not ideal, be careful. Trying to achieve a sports figure, do not go beyond the boundaries of the physiological norm. In addition, keep in mind that each person is individual, and he has his own “healthy” norm. For example, if a girl decides to reduce body fat from 18% to 13%, she may get a menstrual irregularity. The indicator will also correspond to the norm, but here the individual characteristics of the organism will already play a role. Therefore, while working to reduce body fat, watch your feelings. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But to normalize the level of fat is useful.
If the norm of fat in the body of a woman or a man is exceeded, then you need to reconsider your lifestyle. Most often it is enough to normalize the lifestyle, Change your diet and exercise more. From physical activity, first of all, you need to focus on, since it is they who burn fat. , or a bicycle - you can choose whatever you want.
Also very important proper nutrition. Avoid strict diets, because they do not lose fat, but muscles and fluid. Eat wholesome, balanced, moderate meals. It is recommended to eat often and in small portions, to exclude fast food, sweets, pastries. Healthy foods to reduce fat, these are lean sources of protein (meat, fish, eggs, dairy products), cereals, fruits and vegetables. You also need to drink enough water.
Knowing how much fat should be in the body of a woman and a man, you can adequately assess the state of your body. Remember that excess fat is a danger, but the same can be said about its lack. Fat is both a friend and an enemy in equal measure, and so that it is only the first for you, control its percentage in the body.
How to find out the rate of fat in the body: video answer
For those who aspire to slim and toned body There is no absolutely perfect percentage of body fat. Normal body fat percentage varies markedly between people and depends on various factors, including: body type, age, genetics, activity level, and nutritional habits.
Normal weight and body fat ratios vary considerably, but are considered safe to maintain good health, is 5 - 9% for men and 13 - 15% for women, although there is no hard and fast "rule" about what can be too low for an individual.
The table below shows the minimum percentage of body fat for both sexes by age. Thus, the normal percentage of fat should not be lower than these values. As you can see the table shows that body fat in the body increase with age, and although this usually occurs, it is mainly due to a decrease in the level of activity.
Fat content by age and gender
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Age |
30 – 50 |
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Women |
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Normal body fat percentage
What is the normal percentage of body fat?
There are many ideas about normal percentage body fat for non-athletic individuals, comprising ranges of 16-20% and 20-21% for women, and 8-14% and 10-14% for men. These indicators provide a lean appearance.
For general condition health and fitness, for men, 10-15% - a good choice to which one can aspire. However, men who want a six pack abs usually have 10-11% since the abs are where fat usually accumulates. Women who want a six pack may need to drop theirs to 14-16%, which may be too low for some and disrupt their menstrual cycle. Usually, they begin to noticeably decrease at about 18% body fat. The first place where you will notice changes is in those areas where fat deposits are already relatively small. For most, it's around the shoulders and collarbones.
Low fat and weight loss
Important to note: Studies show that low body fat does not cause amenorrhea (absence of menstruation for several menstrual cycles) per se. It is the energy balance (the ratio of received and spent calories) that is in this case the main determining factor of health. Thus, it can be said that for sports woman, it is realistic to keep body fat levels as low as those of teenagers without any negative consequences.
Often among those who strive to become super thin is achieved through a long-term negative energy balance (i.e. getting fewer calories than the body requires), and it is this negative energy balance that causes the loss of menstruation.
Thus, a lean, non-overtrained woman who pays special attention to nutrition and calorie needs is not likely to experience the negative effects of having a lower-than-average body fat content.
