Anyone who wants to get rid of extra pounds It is very important to “lose” fat mass – our most important weighting agent. At the same time, it is necessary to understand that the thing that weighs more is the first to leave, and the inner “layer” leaves us reluctantly - that’s where such unpleasant folds on the sides, unsightly “creases” on the body come from... How to measure the amount of fat in the body and understand once and for all where the norm, but where is the crime against one’s own health?
Often we don’t even notice how we accumulate kilograms that make it difficult to maintain health and activity. To avoid the troubles that excess weight brings with it, it is important to stop in time, start by changing your diet and combating physical inactivity. Proof that you need to eat only healthy food and move more will be the critical percentage of body fat. We will talk about how to calculate it and why it is dangerous in this article.
Inside and outside: understanding the concepts
The “reserves” that we accumulate are divided into two types:
- Subcutaneous
- Visceral
The first is a kind of energy reserve for every day. The more often and more abundantly we eat, and most importantly, the worse the food affects our figure, the greater the supply of fat in the bins. It accumulates on the sides, stomach, chest, waist and hips. Getting rid of it is not as easy as we would like - you not only need to formulate your diet in a new way, removing everything harmful and high-calorie from it, but also completely change your usual lifestyle. However, it is even more difficult to fight another enemy - visceral fat.
It appears and accumulates not outside, but inside: “reserves” are distributed around the organs and represent layers of adipose tissue. Some have more, and some have less. The main thing is that their volume, which is considered normal, should be no more than 10-15% of the total number of all fat cells in our body. In this case, visceral deposits will not harm - on the contrary, they even protect the organs from the influence of the internal environment.
However, the greater the deviation from the norm, the greater the danger to which we expose ourselves. The consequences of exceeding the “limit” are the most dire:
- development of varicose veins;
- myocardial infarction – the load on the heart affects its functioning and leads to inevitable failures;
- fatty hepatosis – replacement of liver cells with fat cells;
- hormonal imbalance;
- metabolic disorders;
- increased risk of cancer.
Visceral fat puts pressure on internal organs, preventing them from functioning normally - hence diseases, weakness, depression caused by their own powerlessness. Even breathing becomes more difficult - ventilation of the lungs worsens, and with it the balance of oxygen in the body is disrupted.
The problem is that getting rid of such fat is much more difficult than subcutaneous fat - it is much lighter in weight. So we rejoice when we step on the scales – the heaviest burden has been lifted! But in fact, it’s time to think: have the visceral deposits disappeared?
In order for them to go away, you need to work long and hard, and most importantly, observe the changes and regularly measure body volumes. The optimal option is this: the number of extra kilograms that we said goodbye to should be equal to the number of centimeters that have gone (- 20 kg and 20 cm). One can only guess how to measure the percentage of body fat to understand how much more to lose.
Losing weight is a difficult and complex process. Each of us needs incentive, and a decreasing indicator is just the perfect motivator! You can find many techniques on the Internet, but we will focus on the most popular ones and try to understand whether they work or not.
How to determine body fat percentage: the simpler the better
The first method is to meticulously examine yourself in front of the mirror. This method is one of the most inaccurate, but it has one advantage - an objective assessment of your body. If your inner voice tells you that it’s time to take care of yourself, and the folds on your sides and stomach reveal your love for sweets and fast food, it’s time to act and not sit idly by. The first step is to contact a specialist - he will create a weight loss program, taking into account the characteristics of your body, and create a diet that will help you not gain weight by eating tasty and healthy.
The next method is the “wardrobe” method. Let us warn you right away: it is unlikely to help determine the percentage of fat with impeccable accuracy, but it will help to trace the general trend. It will also be an excellent incentive to fight against overweight. We need clothes that were purchased relatively recently. Put it on and then take it off. Carefully monitor how the fitting procedure occurs: if in order to take off your jeans, you apply some effort - you pull them off for a long time and persistently, noting that it was easier before - it’s time to lose weight.
The last method is standard measurements. We take a regular tape measure and check the volumes in two places - triceps and waist. We must record the data - you can write it down in a food diary if you keep one. As soon as you feel that you have gained weight, repeat the described manipulations. Gain is a good reason to see a specialist and change your lifestyle. You don't want your results to deteriorate day after day, do you? Then don't delay new life next Monday - it should start right now.
How to measure your body fat percentage and find out the whole truth about your body: looking for a formula
How to start calculations if you know for sure that the result will be incorrect? The fact is that the most common formulas (for example, “human height minus 100”) do not give the correct figure. Let's face it: there is no ideal example into which we could substitute our indicators. The methods of Lorenz, Broca and Keele do not work simply because they were created for the diagnosis of dystrophy or obesity. It must be said that they do their task poorly - they do not take into account a person’s physique, and it is different for everyone.
First we measure the waist.
Then we start calculating the coefficient. To do this, measure your hips and calculate: divide your waist circumference by your hip circumference. We compare the resulting figure with the norm (0.88 in women and 0.95 in men). If the result is greater, it’s time to lose visceral fat.
However, this method cannot be called truthful - the characteristics of the body and body type are not taken into account. Competent measurement of the percentage of body fat is possible only at an appointment with a specialist. Alas, many people who are losing weight remember this only after they have tried everything on themselves. modern techniques and they will be convinced that they are of little use.
Find out more about our weight loss programs:
Determining body fat percentage using a calculator
Another option is for those who are used to looking for a solution to a problem on the Internet. On special websites they offer to calculate fat volumes using a calculator - a program that sums or divides the indicators that you insert into the cells.
You indicate:
- your gender;
- age;
- height (without shoes)
- waist circumference (measured at the navel);
- hip circumference;
- pelvic circumference.
Afterwards the program makes calculations and gives you the desired number. Everything is extremely easy, but we would not recommend trusting this method: here again, the characteristics of your body are not taken into account, which leads to a distortion of the desired result.
How to Measure Body Fat: The Pinch Test
Another option, found on numerous forums and websites, is the simplest. For calculations:
We find a place on the stomach to the right of the navel and pull off the fat with our fingers or a caliper - a special device.
Then we look at the indicator, measuring the thickness of the fold. We do the same thing when determining the reserves of adipose tissue on the shoulder (at the elbow) and on the shoulder blade. We add up the results obtained.
A table for determining the percentage of body fat will help you calculate the optimal indicator. Just take the necessary measurements and compare the results with the numbers you see on the screen. Want to find the perfect option? Pay attention to the level marked in green.
The first option is for women, the second is for men. True, this technique also has its drawbacks, the most important of which is the low level of reliability. There are other methods, but in order to try them on yourself you need devices more precise than a caliper.
How to find out your body fat percentage: weigh yourself underwater
You should not carry out this procedure at home - you will need special equipment, which is only available in a specialist’s office. The method under consideration is called hydrodensitometry. A person is lowered into a bathtub or large tank filled with water.
This procedure is based on the following fact: the density of non-fat tissue is much higher than that of fat. Moreover, the first ones immediately go to the bottom, and the second ones float on the surface like a float. Doctors weigh the patient first under water and then in air. The obtained indicators are substituted into special formula– body composition is calculated. It turns out that the more bone and muscle tissue we have, the higher the figure obtained during underwater measurements.
The features of the procedure are:
The temperature of the water in the tank/bath is constant (does not rise or fall).
A device for measuring the volume of air in the lungs and a scale with a special “seat” are used as auxiliary equipment.
The entire process can last from 45 minutes to an hour.
This technique is accurate, but it has one drawback - it is carried out only in scientific institutions and costs big money. In addition, the underwater weighing procedure has its contraindications. It should not be taken by those who are afraid of diving and cannot completely exhale the air from their lungs.
Calculating fat percentage: weighing on floor scales with body analysis
The action of this device is based on the direction of a weak discharge of current through one leg, and then through the other. Next, smart scales calculate the percentage of losses. Alas, this method is one of the most inaccurate for one reason - losses can be caused not only by a decrease in volume visceral fat. We can only guess what exactly we have lost and what results to expect.
Body X-ray scanning (DEXA): what is it?
This method is already called the “gold standard” for measuring the percentage of body fat. The short name DEXA hides the examination of a patient using a special installation - a type of X-ray scanner. What are the results of such a procedure?
body composition;
measuring the amount of fat;
determining the places where it is deposited most often.
The work of a special apparatus comes down to dividing body weight into bone and that which threatens our health - more and more every day. The advantage of such an examination is that you will be able to find out which places you will have to work on first - for example, the hips or abdomen. The procedure is completely safe, since it uses a scanner with a low dose of radiation. In addition, you only have to stay in the device for 10-20 minutes.
Does this method seem to have no downsides? Alas, we couldn’t do without them this time either – precision is precision, but accessibility is definitely not about DEXA. The high cost of the study makes it unprofitable for those who want to find out the truth about their body without giving up sound savings. The second disadvantage follows from the first - few people can afford to repeat such a procedure, which is required to clarify the result or check it after a few weeks.
Still want to find a method that will be optimal in terms of price-quality ratio? There is another way - it seems to us one of the most effective.
How to determine body fat percentage: bioimpedance
The last method is the most accurate. It allows you to determine the level of visceral fat, as well as find out:
- what is your ideal weight;
- whether fluid retention occurs in tissues;
- how body weight is distributed, etc.
The procedure is carried out using special equipment. Moreover, it is absolutely painless and does not cause discomfort (as is the case with hydrostatic measurement). A small device scans the body, after which the computer processes the data and issues a full conclusion. Based on the results obtained:
Special programs are selected to get rid of excess weight once and for all.
The procedure also has its own characteristics: for example, before it you cannot eat or drink for 3 hours. It also cannot be passed:
- during pregnancy;
- people with pacemakers and other implanted electronic devices.
The accuracy of such a study allows us to quickly determine the volume of fat “reserves” accumulated by our body. And knowing this indicator is another step towards successful weight loss.
What percentage of body fat can be considered normal for women?
It is believed that for the fair half of humanity the cherished figure is about 25%. This is the very optimal level that is simply necessary to maintain efficiency, activity and save vital energy.
In this case, it is necessary to take into account the proportion of required fat mass - 12%. These are deposits on the hips, chest and buttocks, the appearance of which is due to the reproductive functions of the female body. A decrease in the indicator leads to serious disruptions in the functioning of the body:
- deterioration of metabolism;
- cessation of the menstrual cycle;
- weakness and exhaustion.
We must not forget that the percentage of body fat must correspond to the norm, and this is true for both women and men. Prevent health deterioration and the development of obesity, hepatosis, varicose veins and other satellites overweight. Our clinic’s specialists use the Bioimpedance method, one of the most accurate ways to calculate the volume of adipose tissue using high-tech equipment. With our help you will learn how to create healthy diet and start a new slim life, saying goodbye to extra pounds easily and simply!
Result: Your body contains approximately fat (or ).
Most people are critical of their bodies. You can meet slender girls who are unhappy with their appearance and consider themselves fat. They think they have a lot of fat and they torture themselves with strict diets.
However, body fat plays a role important role, and its deficiency can lead to serious violations.
That's why If you decide to lose weight, first make the necessary measurements and calculations. This will help you find out your ideal weight and amount of excess fat.
Functions of fats in the body
Often people who want to lose weight refuse to consume fat. But, as a result, you can acquire not a beautiful and slender figure, but new diseases.
Fats are vital for our body:
- to provide energy. Neither proteins nor carbohydrates have sufficient energy value to replace fats;
- for the absorption of fat-soluble vitamins;
- presence of fats in the stomach provides appetite control;
- for thermal protection, as well as fats protect internal organs and bones from bruises and injuries;
- to ensure movement— it is fats that insulate nerve fibers and ensure the transmission of nerve impulses;
- for nutrient transport into different layers of fabrics.
Besides, fats are involved in the formation of hormones, support the body’s protective functions and immunity.
Fatty acids play a major role in the formation and development of the human brain; their deficiency in childhood may lead to mental retardation.
You can't completely give up fat consumption. But you shouldn’t consume them in too large quantities either.
This can lead to obesity which is accompanied by various diseases cardiovascular system, metabolic disorders and other complications.
It is important to know the required amount of fat for the normal functioning of the body, and adhere to this norm.
Why do you need to know your body fat percentage?
To strive for slim figure did not lead to a hospital bed, you need to choose proper diet, lead healthy image life and sports.
To achieve results as quickly as possible, you need to calculate the excess amount of fat that you need to get rid of. Knowing this, you can create a daily diet in such a way that you consume fewer calories than you burn per day. As a result, the body will be forced to use up its internal fat reserves, which will ultimately lead to the desired weight loss.
There are developed methods and formulas with which you can find out how much fat is contained in the body. To do this, you need to know the exact weight and volume of your body.
Online calculator, posted on our website, will allow you to avoid complex calculations. Simply specify the required values and within a few seconds you will have an accurate result. Then you can start planning your diet.
The calorie content of one kilogram of fat is about 9000 kcal.
It's easy to find out how many calories do you need to burn to lose weight.
Multiply the weight of excess fat by its calorie content. The resulting value can be divided by the number of days in which you would like to lose weight.
The result of the last calculation will not be the daily calorie consumption. This number is the difference between calories consumed and calories burned.
Only in this case the body will begin to use up its fat reserves.
How does the fat calculator work?
As a basis for our online calculator but there was The formula is taken by which modern researchers usually calculate the fat content in the body. In this case, it is difficult to obtain an accurate result, since, in any case, there will be a small error. To reduce it to a minimum, it is necessary to carry out the necessary measurements as accurately as possible.
The online calculator will need these measurements:
- your height, is entered in centimeters. It is important to indicate the exact value, this will require you to measure again, even if you think you know it;
- body weight. It is best to use the value obtained in the morning and weigh yourself gently on an empty stomach;
- neck volume;
- waist size: for men, it is necessary to measure the circumference of the body in the navel area, and for women, the waist is the narrowest point here;
- hip volume measured at their widest part.
When measuring volumes, you should not try to pull in your stomach. You may receive incorrect values that will prevent the calculator from calculating correctly.
Using our online calculator, you can find out how much fat you need to burn.
Based on these indicators, you can make your diet rational, while taking into account the nutritional value of the foods you eat and their calorie content.
With increasing physical activity, body weight will decrease due to the burning of fat deposits.
Reading time: 6 min
One of the most objective indicators of body quality is not the numbers on the scale, but the ratio of muscle to fat. Today we will look at the question of how you can measure your body fat percentage at home, without resorting to the services of professional nutritionists.
When you are losing weight, it is important not just to lose weight, but to get rid of fat. As a rule, even if you eat in a reasonable calorie deficit, for every 3 kg of fat you will lose 1 kg of muscle. But in order to determine this accurately and, if possible, adjust nutrition and physical activity, it is important to monitor the volume subcutaneous fat, because the number on the scale will not always be indicative.
Muscle is heavier than fat, so even with the same weight, two people can have completely different body quality. The lower the percentage of body fat and the higher the percentage of muscle, the more prominent the body will be. For physiological reasons, women have more fat cells than men, so it is always more difficult for women to build muscle mass.
How to measure body fat percentage?
There are several simple ways How can you measure the percentage of subcutaneous fat? Since each method is not 100% accurate, we recommend that you try several options for calculations at once.
1. Measuring the fat fold
The most convenient and accurate way to calculate the percentage of body fat is to measure the folds of fat using a ruler. You can use a caliper, or you can purchase a special device for measuring body fat percentage - caliper. It is inexpensive and ideal for measuring your body fat percentage.
What is the essence of this measurement method? You measure the thickness of the fold in four different places and based on this, calculate the percentage of subcutaneous fat in the body. Final result as close as possible to the real one, therefore this method is considered the most optimal for measuring body composition.
So, using a caliper, measure the thickness of the fold in four different places:
- Triceps: midway between the shoulder and elbow joint from the back of the hand.
- Biceps: Midway between the shoulder and elbow joints on the front of the arm.
- Shoulder: The fold is taken just below the shoulder blade at an angle of 45 degrees.
- Waist: 8-10 cm to the right or left of the navel at the same level.
For clarity, it is shown in the figure:
Then you need to add all 4 values and find the number of the resulting amount in the table (first column). Please note that even with the same fold thickness in men and women, the percentage of fat will be different:
2. Using body composition analyzer scales
A new generation of electronic analyzer scales are now available for sale, which measure the percentage of fat and muscle mass using modern technologies. The device provides the user with a number of important indicators– including the ratio of bone, fat and muscle mass, the volume of water in the body. There are different opinions about the accuracy of the data, but such scales are very convenient to use at home.
3. Using various calculators
There are many on the Internet various calculators, which measure the percentage of body fat based on age, height, weight and volume. We offer you two calculators - you can try both and compare the data obtained:
This method is not highly accurate, since measurements are taken based on body volumes.
If you are losing weight and monitoring the quality of your body, then try to measure your body fat percentage 1-2 times a month. This will help you avoid mindlessly dumping extra pounds, and systematically improve body composition.
In the process of losing weight, you should not focus only on the numbers on the scale. You can maintain a stable weight, but reduce fat mass and increase muscle mass. Or you can lose kilos, but at the expense of water and muscles. Track volumes, watch for changes in photographs, measure the percentage of body fat, and then you will be able to put together a more objective picture.
This detailed instructions will explain to you how to determine your body fat percentage and how to monitor your progress using a caliper - a device for measuring the thickness of the skin fold. This method is the most accurate way to measure body fat.
This guide should help you learn how to determine your body fat percentage using a caliper. It includes detailed tables and charts. You can ask any questions you have in the comments to the article.
A caliper is a device designed to measure the thickness of a skin fold. By taking measurements in key places, you can quite accurately determine total percentage body fat content, as well as estimate the percentage of subcutaneous fat.
The illustrations show where measurements need to be taken. You will need to ask someone for help, since you will not be able to reach all of the indicated points on your own. It is very important to take measurements as close as possible to the location indicated in the figure.
How to take measurements correctly
If you are right-handed, use your left hand to gently squeeze the skin fold at the measurement site. Right hand Place the caliper tips as shown in the picture below. The tips should be located at a distance of 7.5 millimeters from the fingers of your left hand, with which you continue to squeeze the skin-fat fold. Release the caliper lever until the levers compress the skin fold. Hold the skin fold with your left hand throughout the measurements.
It is important to hold the fold of skin with your hands so that the caliper measures only the thickness of that fold. You may notice that immediately after pinching, the caliper may “crawl”, after a couple of seconds the “crawl” will slow down, then it is necessary to record the measurement. Before releasing the caliper, the measurement must be recorded on the scale.
Data collection and calculation of body fat percentage
Take measurements at all four points shown in the pictures below and record the resulting data on the caliper scale. It doesn’t matter in what order, add up all four values obtained. You can determine the percentage of body fat using the table located at the end of the instructions. Please note that the data for women and men is different, so do not get confused.
You may also have noticed that the percentages are not shown for each millimeter. This is due to the fact that in this case the table will be too large. To get an accurate value, you need to interpolate neighboring values. For example, the sum of measurements for a woman in age group 16-29 years old was 29 millimeters. This is between 28 and 30 millimeters in the table. The percentage of fat at 29 mm is 18.6%, at 30 – 19.5%. Thus, for 29 mm the percentage will be 19.0%. Another example, a 40-year-old man, total measurements 42 mm. The table shows values for folds of 40 and 45 mm. 42 is 2/5 between 40 and 45. The fat percentage for 40 is 20.3%, for 45 is 21.8%. 2/5 between 20.3 and 21.8 is approximately 20.9%.
At what points should measurements be taken?
Triceps ( rear end shoulder):
The point is exactly halfway between the shoulder and elbow joints. The fold is taken in a vertical direction directly at the center of the back of the shoulder.
Biceps (front Part shoulder):
It is measured in the same way as the triceps, only in this case the crease is taken at the front of the shoulder.
Spatula:
Just below the shoulder blade. The fold is taken at an angle of 45 degrees, as shown in the figure.
Waist:
A little higher ilium, and pelvic bone. The fold is taken almost horizontally, as shown in the figure.
Table for calculating the percentage of fat mass
Now it remains to determine the percentage of body fat using the tables.
For men:
| Men | |||
| Amount in mm | Age 16-29 | Age 30-49 | Age 50+ |
| 20 | 8.1 | 12.1 | 12.5 |
| 22 | 9.2 | 13.2 | 13.9 |
| 24 | 10.2 | 14.2 | 15.1 |
| 26 | 11.2 | 15.2 | 16.3 |
| 28 | 12.1 | 16.1 | 17.4 |
| 30 | 12.9 | 16.9 | 18.5 |
| 35 | 14.7 | 18.7 | 20.8 |
| 40 | 16.3 | 20.3 | 22.8 |
| 45 | 17.7 | 21.8 | 24.7 |
| 50 | 19.0 | 23.0 | 26.3 |
| 55 | 20.2 | 24.2 | 27.8 |
| 60 | 21.2 | 25.3 | 29.1 |
| 65 | 22.2 | 26.3 | 30.4 |
| 70 | 23.2 | 27.2 | 31.5 |
| 75 | 24.0 | 28.0 | 32.6 |
| 80 | 24.8 | 28.8 | 33.7 |
| 85 | 25.6 | 29.6 | 34.6 |
| 90 | 26.3 | 30.3 | 35.5 |
| 95 | 27.0 | 31.0 | 36.5 |
| 100 | 27.6 | 31.7 | 37.3 |
| 110 | 28.8 | 32.9 | 38.8 |
| 120 | 29.9 | 34.0 | 40.2 |
| 130 | 31.0 | 35.0 | 41.5 |
| 140 | 31.9 | 36.0 | 42.8 |
| 150 | 32.8 | 36.8 | 43.9 |
| 160 | 33.6 | 37.7 | 45.0 |
| 170 | 34.4 | 38.5 | 46.0 |
| 180 | 35.2 | 39.2 | 47.0 |
| 190 | 35.9 | 39.9 | 47.9 |
| 200 | 36.5 | 40.6 | 48.8 |
For women:
| Women | |||
| % fat from the sum of measurements at all 4 points | |||
| Amount in mm | Age 16-29 | Age 30-49 | Age 50+ |
| 14 | 9.4 | 14.1 | 17.0 |
| 16 | 11.2 | 15.7 | 18.6 |
| 18 | 12.7 | 17.1 | 20.1 |
| 20 | 14.1 | 18.4 | 21.4 |
| 22 | 15.4 | 19.5 | 22.6 |
| 24 | 16.5 | 20.6 | 23.7 |
| 26 | 17.6 | 21.5 | 24.8 |
| 28 | 18.6 | 22.4 | 25.7 |
| 30 | 19.5 | 23.3 | 26.6 |
| 35 | 21.6 | 25.2 | 28.6 |
| 40 | 23.4 | 26.8 | 30.3 |
| 45 | 25.0 | 28.3 | 31.9 |
| 50 | 26.5 | 29.6 | 33.2 |
| 55 | 27.8 | 30.8 | 34.6 |
| 60 | 29.1 | 31.9 | 35.7 |
| 65 | 30.2 | 32.9 | 36.7 |
| 70 | 31.2 | 33.9 | 37.7 |
| 75 | 32.2 | 34.7 | 38.6 |
| 80 | 33.1 | 35.6 | 39.5 |
| 85 | 34.0 | 36.3 | 40.4 |
| 90 | 34.8 | 37.1 | 41.1 |
| 95 | 35.6 | 37.8 | 41.9 |
| 100 | 36.3 | 38.5 | 42.6 |
| 110 | 37.7 | 39.7 | 43.9 |
| 120 | 39.0 | 40.8 | 45.1 |
| 130 | 40.2 | 41.9 | 46.2 |
| 140 | 41.3 | 42.9 | 47.3 |
| 150 | 42.3 | 43.8 | 48.2 |
| 160 | 43.2 | 44.7 | 49.1 |
| 170 | 44.6 | 45.5 | 50.0 |
| 180 | 45.0 | 46.2 | 50.8 |
| 190 | 45.8 | 46.9 | 51.6 |
| 200 | 46.6 | 47.6 | 52.3 |
What is the normal or ideal body fat percentage?
What is the normal or ideal body fat percentage? This is probably the most difficult question. Each person has their own ideal percentage. It depends on age, gender and heredity. In addition, the desired percentage of subcutaneous fat for athletes varies depending on the sport. For example, swimmers perform better at a higher percentage of body fat than runners. But there is still some generalized data that is true for every person.
For men:
For men under the age of 30, the normal proportion of fat is 9-15%, between the ages of 30 and 50 – 11-17%, over 50 – 12-19%. Must stay within or below the upper limit.
For women:
For women under the age of 30, the normal proportion of fat is 14-21%, aged from 30 to 50 – 15-23%, over 50 – 16-25%. Must stay within or below the upper limit.
It should be noted that the ranges presented are not averages, but desirable values for residents of the US and UK. Real intermediate level The fat content in the body is much higher than normal, since recently the number of overweight people has increased significantly.
How to Determine Muscle Loss or Gain
Measuring muscle loss or gain is one of the most important areas where body fat data can be used. Knowing your fat percentage and weight, you can easily determine your “lean body mass.” Since muscle tissue is a component of muscle mass, changes in “lean mass” are caused by changes in muscle mass.
In order to determine lean mass, it is necessary to measure body fat and body weight as accurately as possible. After dieting or training, measurements must be repeated. Any change in muscle mass reflects how much muscle you have lost or gained.
Example for men:
For example, a man weighing 95 kilograms, body fat percentage is 30%. We multiply 95 kg by 30%, we get 28.5 kg - the weight of fat contained in the body. Subtract 28.5 from 95 and get 66.5 - lean mass. After a month of regular training and proper nutrition his weight dropped to 88 kilograms, and his body fat percentage dropped to 25% (22 kg). Thus, now his lean mass is 66, that is, in a month he lost 500 grams of muscle and 6.5 kilograms of fat. Excellent result, indicating that he has chosen the right training and nutrition program.
To:
Fat mass= 30% and Body Weight = 95 kg.
95 x 0.30 = 28.5 kg. 95 – 28.5 = 66.5 kg. lean mass
After:
Fat Mass = 25% and Body Weight = 88 lbs
88 x 0.25 = 22 kg. 88 – 22 = 66 kg. lean mass
Difference:
66.5 – 66 = 0.5 kg. loss of muscle mass
28.5 – 22 = 6.5 kg. fat loss
Example for women:
Woman weighing 68 kilograms, body fat percentage 30%. Fat mass will be 20.4 kg. We subtract the resulting number from her 68 kilogram weight and get 47.6 kg of lean mass. After a month of a low-calorie diet, she lost 10 kilograms and now weighs 58 and has a body fat percentage of 27% (15.6 kg). Lean weight – 42.4 kg. Thus, the loss of muscle mass was 5.2 kg, and fat loss - 4.8 kg. It follows from this that she lost almost an equal amount muscle tissue and fat, which indicates an incorrectly chosen weight loss program.
In the form of formulas, all calculations will look like this:
To:
Fat mass = 30% and Body weight = 68 kg.
68 x 0.30 = 20.4 kg. 68 – 20.4 = 47.6 kg. lean mass
After:
Fat mass = 27% and Body weight = 58 kg.
58 x 0.27 = 15.6 kg. 58 – 15.6 = 42.4 kg. lean mass
Difference:
47.6 – 42.4= 5.2 kg. loss of muscle mass
20.4 – 15.6 = 4.8 kg. fat loss
People who have lost a lot of muscle and gained a lot of fat due to inactivity can actually gain back lost muscle and burn fat at the same time. For example, a 68-year-old man weighs 70 kg. The sum of the measurements taken with the caliper indicates 28% fat. That's 19.6 kilograms of fat and 50.4 kilograms of lean mass. For 4 months active strength training And correct month his weight dropped to 68 kg and his body fat percentage to 18%. Thus, fat mass was 12.2 kg and lean mass was 55.8 kg. That is, in 4 months he lost 7.4 kg of fat and gained 5.4 kg of muscle.
Schematically:
To:
Fat mass = 28% and Body weight = 70 kg.
70 x 0.28 = 19.6 kg. 70 – 19.6 = 50.4 kg. lean mass
After:
Fat mass = 18% and Body weight = 68 kg.
68 x .18 = 12.2 kg. 68 – 12.2 = 55.8 kg. lean mass
Difference:
55.8 – 50.4 = 5.4 kg. gaining muscle mass
19.6 – 12.2 = 7.4 kg. fat loss
How to determine weight at a certain percentage of fat
If you know your current weight and body fat percentage, then you can determine what weight you will be at a given percentage of body fat. It's pretty easy to calculate. First, subtract your current body fat percentage from 100 and divide that by 100 minus your desired body fat percentage. Multiply this number by your current weight and you will find out your weight at a certain percentage of body fat. For example, a woman is 66 kg, body fat percentage is 32%. Her goal is 21% body fat and she wants to know what her weight will be at that. Subtract 32 from 100 and get 68. 21 from 100 equals 79. Divide 68 by 79 to get 0.86. We multiply 66 by 0.86 and get the desired weight - 56.8 kg.
Thus, she learned that in order for her body fat to reach 21%, she needed to lose about 10 kg. But this formula works provided that the person does not lose muscle mass. This can be avoided by using proper training and diets. If weight loss occurs as a result of a low-calorie diet, then muscle mass will also decrease and the weight for a certain percentage of fat will be even lower.
Schematically:
Fat percentage = 32% ~ Desired fat percentage = 21% ~ Current weight = 66 kg.
100 – 32 = 68
100 – 21 = 79
68 ÷ 79 = 0.86
Possible weight = 66 x 0.86 = 56.8 kg.
Another example, a person doing by force sports, current weight 91 kg, fat percentage 21%, desired fat percentage 5%. How much does he need to weigh to achieve this goal?
Fat percentage = 21% ~ Desired fat percentage = 5% ~ Current weight 91 kg.
100 – 21 = 79
100 – 5 = 95
79 ÷ 95 = 0.83
91 x 0.83 = 75.5
91– 75.5= 15.5 kg.
Thus, to have a body fat percentage of 5% he needs to lose 15.5 kg of fat, and his lean mass must be 75.5 kg. Checking the subcutaneous fat content will allow him to check whether the loss of hard-earned muscle mass is occurring on the way to the goal or not.
This is where the information on how to measure and control your fat percentage and lean mass ends. If you want to discuss one of the points presented or disagree with something, we welcome your questions and comments in the comments.
It's never too late to start taking care of yourself and your diet. People trying to lose weight or, conversely, gain weight, need to know the percentage of fat in their body in order to develop the right diet and calculate their daily calorie intake.
Online calculators will help you calculate your body fat percentage. They will also indicate the calorie intake for losing weight, maintaining or gaining weight. In addition to calculators, there are other ways to determine your body fat percentage:
- from a photograph;
- Covert Bailey method;
- YMCA Method;
- additional YMCA method;
- US Navy method;
- special scales;
- based on BMI;
- skin fold measurement.
Each method for calculating fat percentage will be discussed in more detail below.
The minimum mass fraction of fat, considered normal, is 5-9% in men and 13-15% in women. There should not be less fat in the body, otherwise there is a risk of harm to health. Fat mass is an important component of our body. She performs large number different functions:
- stores energy;
- retains nutrients;
- protects internal organs;
- provides normal temperature.
Without normal percentage Fat mass in girls can disrupt the menstrual cycle and reproductive function.
Fat percentage calculation
Finding out your body fat percentage takes just a few minutes. The most common method is online calculators. In order to calculate the percentage of fat, it is enough to indicate gender, height and weight. Sometimes you need to measure your waist, hips and neck, but this is not difficult to do. What exactly needs to be measured depends on the calculation method you decide to use.
But it should be taken into account that in addition to body fat mass, there is also bone mass. Sometimes a person can really “ heavy bones" Bone mass standards differ between men and women.
Normal bone mass
In addition to bone, the human body has lean body mass - this is mass without taking into account the percentage of fat in the body. It is often called “scanty”. With different muscle mass weights will vary.
| Age | Men | Women | ||||
| Many | Norm | Few | Many | Norm | Few | |
| 10-14 | >57% | 44-57% | <44% | >43% | 36-43% | <36% |
| 15-19 | >56% | 43-56% | <43% | >41% | 35-41% | <35% |
| 20-29 | >54% | 42-54% | <42% | >39% | 34-39% | <34% |
| 30-39 | >52% | 41-52% | <41% | >38% | 33-38% | <33% |
| 40-49 | >50% | 40-50% | <40% | >36% | 31-36% | <31% |
| 50-59 | >48% | 39-48% | <39% | >34% | 29-34% | <29% |
| 60-69 | >47% | 38-47% | <38% | >33% | 28-33% | <28% |
| over 70 | >46% | 37-46% | <37% | >32% | 27-32% | <27% |
What does fat percentage calculation show?
It's easy to measure body fat percentage, but it's not always clear what the numbers mean. The same percentage of fat in men and women means completely different results. Any medical center can help you find out the ratio of fat, muscle and water in the body. The normal body fat content is shown in the table.
Fat Level Chart
Table: fat percentage and age
Body fat percentage varies greatly depending on age. Although the minimum level required for the normal functioning of the body does not change, the ideal percentage of fat increases with age.
A man's normal body fat percentage is less than a woman's normal body fat percentage. This is due to the presence of the hormone estrogen in the female body, which affects metabolism, so the rate of fat in a woman’s body is higher.
A healthy percentage of fat is at least 10-12% for women and 4-5% for men. Less fat poses a health risk.
Table of fat percentage depending on age
| Age | Men | Women | ||||||
| Very good | Fine | Average | Badly | Very good | Fine | Average | Badly | |
| 10-14 | <11% | 11-16% | 16-21% | >21% | <16% | 16-21% | 21-26% | >26% |
| 15-19 | <12% | 12-17% | 17-22% | >22% | <17% | 17-22% | 22-27% | >27% |
| 20-29 | <13% | 13-18% | 18-23% | >23% | <18% | 18-23% | 23-28% | >28% |
| 30-39 | <14% | 14-19% | 19-24% | >24% | <19% | 19-24% | 24-29% | >29% |
| 40-49 | <15% | 15-20% | 20-25% | >25% | <20% | 20-25% | 25-30% | >30% |
| 50-59 | <16% | 16-21% | 21-26% | >26% | <21% | 21-26% | 26-31% | >31% |
| 60-69 | <17% | 17-22% | 22-27% | >27% | <22% | 22-27% | 27-32% | >32% |
| over 70 | <18% | 18-23% | 23-28% | >28% | <23% | 23-28% | 28-33% | >33% |
How to find out your body fat percentage on video
Why measure your body fat percentage?
Fat percentage is necessary for people who want to lose excess weight. Once you know your body fat percentage, you will be better able to monitor your progress. Knowing your calorie intake will make it easier for you to choose a diet. In addition, for people who are underweight, data on the amount of fat mass will help them gain weight and will not allow them to cross the minimum acceptable threshold.
While losing weight and gaining muscle mass, your body fat percentage should be measured once every week or two. Since the percentage of fat in a woman’s body is higher, it will be more difficult for her to increase the percentage of muscle.
How to Measure Body Fat Percentage
To measure subcutaneous fat in the body, it would be better to contact a medical center. Especially if the accuracy of the result obtained is fundamentally important to you. However, subcutaneous fat ratio can be measured at home. There are a large number of different ways to determine the percentage of fat, differing in the accuracy of the results and ease of measurement.
To find out the percentage of muscle in the body, measure your biceps in a relaxed state with a tailor's tape. Next, measure your forearm, one thigh and lower leg. All measurements are taken at the widest point. Take a caliper, pinch a fold of skin on your bicep, place a key under it and squeeze lightly. Record the result. Repeat on the triceps, forearm, thigh and calf.
For more accurate calculations, measure both on the left and right sides of the body, and then display the arithmetic average.
Record the girth in centimeters, the tuck in millimeters.
R=(sum of girths/25.12) - (sum of tucks/80). Using this formula you will get the average radius of the 4 links of the top and bottom chain.
To calculate muscle mass, use the following formula:
Muscle mass (grams)= height (cm)×R×R×6.5
If you are interested in the result as a percentage, use a different formula:
Muscle mass(%)=muscle mass(kg)/body weight(kg)×100
For more information about what needs to be done, see the link:
From photo
One of the easiest ways to determine the amount of fat in the body. Look at the photographs presented and find the one that most closely matches the contours of your figure.
The proportion of adipose tissue is determined very imprecisely by this method. The distribution of fat is individual for everyone, which is why the visual method can only determine body composition approximately. Only a person who has been involved in the visual assessment method for a long time will be able to name the most accurate result.
Using body composition analyzer scales
Such scales are available in medical centers and gyms. Using a special device, the analyzer will calculate the percentage of body fat. They are often used in medicine to impartially assess health status.
Since it is not always possible to regularly visit medical centers, scales for calculating fat mass can be purchased for measurements at home. There are several rules for using this device:
- weigh yourself on an empty stomach;
- try to avoid touching the device with wet hands, as this may negatively affect its operation;
- When weighing, be sure to take into account the possibility of a small error.
Please note: for some categories of people the data obtained will be incorrect. For example, for pregnant women and people with edema.
Fat fold measurement
This method is considered the most accurate when measuring the amount of fat in the body. Measurements are made with a caliper, which can easily be replaced with a caliper. Measured:
- Triceps. In the middle.
- Biceps. In the middle.
- Under the shoulder blade. Angle 45 degrees.
- Waist. 8-10 cm away from the navel.
Pinch the fold until lightly compressed. Take measurements on a naked body. You can do the pinch both along and across. It would be better to measure the folds on both the left and right sides of the body and find the arithmetic average. You will get an accurate result if you measure carefully and meticulously. It would be better to call an assistant to help with the measurements.
After the test, you need to summarize the results and find the percentage of subcutaneous fat in the table.
Fat percentage table
| Men | Women | |||||
| Amount in mm | 16-19 years old | 30-49 years old | over 50 | 16-29 years old | 30-49 years old | over 50 |
| 20 | 8,1% | 12,1% | 12,5% | 14,1% | 18,4% | 21,4% |
| 22 | 9,2% | 13,2% | 13,9% | 15,4% | 19,5% | 22,6% |
| 24 | 10,2% | 14,2% | 15,1% | 16,5% | 20,6% | 23,7% |
| 26 | 11,2% | 15,2% | 16,3% | 17,6% | 21,5% | 24,8% |
| 28 | 12,1% | 16,1% | 17,4% | 18,6% | 22,4% | 25,7% |
| 30 | 12,9% | 16,9% | 18,5% | 19,5% | 23,3% | 26,6% |
| 35 | 14,7% | 18,7% | 20,8% | 21,6% | 25,2% | 28,6% |
| 40 | 16,3% | 20,3% | 22,8% | 23,4% | 26,8% | 30,3% |
| 45 | 17,7% | 21,8% | 24,7% | 25,0% | 28,3% | 31,9% |
| 50 | 19,0% | 23,0% | 26,3% | 26,5% | 29,6% | 33,2% |
| 55 | 20,2% | 24,2% | 27,8% | 27,8% | 30,8% | 34,6% |
| 60 | 21,2% | 25,3% | 29,1% | 29,1% | 31,9% | 35,7% |
| 65 | 22,2% | 26,3% | 30,4% | 30,2% | 32,9% | 36,7% |
| 70 | 23,2% | 27,2% | 31,5% | 31,2% | 33,9% | 37,7% |
| 75 | 24,0% | 28,0% | 32,6% | 32,2% | 34,7% | 38,6% |
| 80 | 24,8% | 28,8% | 33,7% | 33,1% | 35,6% | 39,5% |
| 85 | 25,6% | 29,6% | 34,6% | 34,0% | 36,3% | 40,4% |
| 90 | 26,3% | 30,3% | 35,5% | 34,8% | 37,1% | 41,1% |
| 95 | 27,0% | 31,0% | 36,5% | 35,6% | 37,8% | 41,9% |
| 100 | 27,6% | 31,7% | 37,3% | 36,3% | 38,5% | 42,6% |
| 110 | 28,8% | 32,9% | 38,8% | 37,7% | 39,7% | 43,9% |
| 120 | 29,9% | 34,0% | 40,2% | 39,0% | 40,8% | 45,1% |
| 130 | 31,0% | 35,0% | 41,5% | 40,2% | 41,9% | 46,2% |
| 140 | 31,9% | 36,0% | 42,8% | 41,3% | 42,9% | 47,3% |
| 150 | 32,8% | 36,8% | 43,9% | 42,3% | 43,8% | 48,2% |
| 160 | 33,6% | 37,7% | 45,0% | 43,2% | 44,7% | 49,1% |
| 170 | 34,4% | 38,5% | 46,0% | 44,6% | 45,5% | 50,0% |
| 180 | 35,2% | 39,2% | 47,0% | 45,0% | 46,2% | 50,8% |
| 190 | 35,9% | 39,9% | 47,9% | 45,8% | 46,9% | 51,6% |
| 200 | 36,5% | 40,6% | 48,8% | 46,6% | 47,6% | 52,3% |
Calculations can be carried out using formulas. First, calculate the area of the body:
S=height×weight/10. The result will be in square meters.
- biceps;
- triceps;
- forearm;
- breasts (men only);
- stomach;
- shoulder blade;
- anterior thigh;
- shins.
Here it is also better to measure on both the left and right sides, and then display the arithmetic average. The fact is that the human body is not perfectly symmetrical, so the thickness of the fold may vary slightly.
Find the average fold thickness:
- for men: d= sum of tucks (mm)/16;
- for women: d= sum of pintucks (mm)/14.
Thus, you have found out the average value between the thickness of the fold and the area of the body. Now you can start calculating the amount of fat:
Fat weight(kg) =S×d×1.3
%fat = fat weight (kg) / body weight (kg) × 100
Based on BMI
The calculation method based on BMI (body mass index) is the most popular. To calculate BMI, use the formula: weight(kg)height(m)height(m)
It is noteworthy that the norm is the same for the male and female body.
BMI norm
| Shortage | <18,5 |
| Norm | 18,5-24,9 |
| Excess | 25-29,9 |
| Obesity | >30 |
This method is not suitable for people involved in sports, because their main volume and weight is muscle mass. With an increased BMI in athletes, it is not a matter of fat, but of muscles. In addition, this technique is not suitable for pregnant women, since a certain part of their weight is the weight of the fetus.
Using various calculators
An online calculator for calculating body fat percentage is a quick and not labor-intensive way. The fat percentage calculator calculates itself. You only need to enter the specified data.
After the calculator gives you your body fat percentage, check the result against the table. A huge advantage of such calculators is that they will help you calculate your daily calorie intake. After all, each person, depending on his gender, age and lifestyle, has his own calorie norm.
Description of fat percentage formulas
You can calculate your fat percentage using a large number of different methods and formulas. For some of them, it is enough to know your height, for others you need to take a considerable number of measurements, but each method will help determine your fat level quite accurately. However, don't rely on them to calculate your muscle mass level; there are other methods for this purpose. How to do this using one of the methods:
US Navy method
When selecting military personnel for the US Navy, certain parameters must be met. There are a great many of them. The fat level is one of the most important.
If you decide to use this method to find out how much fat is in your body, take several measurements:
- height;
- waist;
- hips (for women).
Measurements are made in centimeters.
Formula for men: % = 86.010*LOG(belly-neck) - 70.041*LOG(height) + 30.30
Formula for women: = 163.205*LOG(stomach + hips - neck) - 97.684*LOG(height) - 104.912
Covert Bailey method
This method, which determines the amount of adipose tissue, has appeared quite recently. In addition to dividing by gender, people are classified by age categories. If you want to know if excess fat is present, you need to measure your wrist, lower leg, hips and thighs. Next follow the formulas:
%BMI (men) = Waist+ 0.5 x Hips - 3 x Forearm - Wrist
%BMI (women) = Hips+ 0.8 x Thigh - 2 x Lower leg - Wrist
People over 30 years old:
%BMI (men) = Waist+ 0.5 x Hips - 2.7 x Forearm - Wrist
%BMI (women) = Hips+ 0.5x Thigh - 2 x Lower leg - Wrist
YMCA Method
This method for calculating the percentage of body fat was developed by the youth volunteer organization “YMCA”. For calculations, you will need to measure your waist and body weight.
Calculation formula
For men: %fat=-98.42+4.15waist in inches-0.082weight in poundsweight in pounds 100%
For women: %fat=-76.76+4.15waist in inches-0.082weight in poundsweight in pounds 100%
Additional YMCA Method
This method will calculate fat mass using a larger number of measurements. Measured:
- wrist circumference;
- hips;
- forearm;
- waist.
%BMI= 100(4.5waist-0.082weight-94.42)weight
%fat=0.268weight-0.318wrist+0.157waist+100%WB+0.245hips-0.434forearm-8.987
The fat percentage should be relatively accurate. If your fat level is too high or low, it is better to trust the calculations to an online calculator.
Comparison table of methods
Comparison table
To find out your fat percentage, you don’t have to go to specialized clinics or medical centers. There are a huge variety of different methods, each of which can be used at home. All of the above methods guarantee accurate results if the instructions for implementation are followed.
