Anyone who wants to get rid of extra pounds it is very important to “lose” exactly the fat mass - our most important weighting agent. At the same time, it is necessary to understand that what weighs more leaves first, and the inner “layer” leaves us reluctantly - this is where such unpleasant folds on the sides, ugly “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 do not notice how we accumulate kilograms that prevent us from maintaining health and activity. To avoid the troubles that excess weight brings with it, it is important to stop in time, start by changing the diet and fighting physical inactivity. The proof that you only need to eat healthy food, and move more, will be a 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, abdomen, chest, waist and hips. Getting rid of it is not as easy as we would like - it is necessary not only to form a diet in a new way, removing everything harmful and high-calorie from it, but also to completely change the usual way of life. 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 the norm, 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 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 deplorable:
- development of varicose veins;
- myocardial infarction - the load on the heart affects its work and leads to inevitable failures;
- fatty hepatosis - replacement of liver cells with fat cells;
- hormonal disbalance;
- metabolic disease;
- increased risk of oncology.
Visceral fat presses on internal organs, preventing them from functioning normally - hence diseases, weakness, depression caused by their own impotence. Even breathing becomes more difficult - ventilation of the lungs worsens, and with it the balance of oxygen in the body is disturbed.
The problem is that getting rid of such fat is much more difficult than getting rid of subcutaneous fat - it is much lighter in weight. So we rejoice, having stood on the scales - we have thrown off the heaviest load! But in fact, it's time to think: have 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 best option is this: the number of extra pounds with which we said goodbye should be equal to the number of centimeters gone (- 20 kg and 20 cm). It remains only to guess how to measure the percentage of body fat in order to understand how much is still to be lost.
Losing weight is a difficult and complex process. We all need an incentive, and a declining rate is just the perfect motivator! You can find many methods on the network, but we will focus on the most popular and try to understand whether they work or not.
How to determine the percentage of body fat: the simpler the better
The first method is a meticulous examination of oneself in front of a mirror. This method is one of the most inaccurate, but it has one plus - an objective assessment of your body. If an inner voice tells you that it's time to take care of yourself, and the folds on the sides and stomach betray a love for sweets and fast food, it's time to act, and not sit back. First of all, you should contact a specialist - he will draw up a weight loss program, taking into account the characteristics of your body, and form a diet that will help you not gain weight, eating tasty and healthy.
The next method is the "dressing room". We’ll 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. And it will also be a great incentive to fight against overweight. We need clothes that were bought relatively recently. Put it on and then take it off. Pay close attention to how the fitting procedure goes: if in order to take off your jeans, you apply some effort - pull them together for a long time and hard, 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 - they can be recorded in a food diary, if you keep one. As soon as it seems to you that you have gained weight, repeat the described manipulations. A gain is a good reason to see a specialist and change your lifestyle. You don't want your results to get worse day by day, do you? Then don't delay new life next Monday - it should start right now.
How to measure the percentage of body fat and find out the whole truth about your body: looking for a formula
How do you start counting if you know for sure that the result will be wrong? 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 in which we could substitute our indicators. The methods of Lorenz, Broca and Ketele do not work simply because they were created to diagnose dystrophy or obesity. I must say that they cope with their task poorly - the physique of a person is not taken into account, but it is different for everyone.
First, we measure the waist.
Then we proceed to calculate the coefficient. To do this, we measure the hips and calculate: we divide the waist circumference by the hip circumference. The resulting figure is compared with the norm (0.88 for women and 0.95 for men). If the result is greater - it's time to drive visceral fat.
However, this method cannot be called truthful - the characteristics of the body and body type are not taken into account. A competent measurement of the percentage of fat in the body is possible only at the appointment with a specialist. Alas, many losing weight remember this only after they try everything on themselves. modern techniques and make sure - there is little sense from them.
Learn more about our weight loss programs:
Determination of 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 sites, they offer to calculate fat volumes using a calculator - a program that sums or divides the indicators that you have substituted into the cells.
You specify:
- your gender;
- age;
- height (without shoes)
- waist circumference (measured at the level of the navel);
- hip girth;
- pelvic circumference.
After 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 sites is the simplest. For calculations:
We find a place on the stomach to the right of the navel and pull off the fat with your fingers or a caliper - a special device.
After we look at the indicator, measuring the thickness of the fold. We proceed in the same way, determining the reserves of adipose tissue on the shoulder (near the elbow bend) and on the shoulder blade. We add up the results.
To calculate the optimal indicator will help the table to determine the percentage of body fat. Just take the necessary measurements and compare the results with the numbers that you see on the screen. Want to find the perfect fit? Pay attention to the level marked in green.
The first option is for women, the second one is for men. True, this technique also has its drawbacks, the most important of which is the low level of reliability. There are other ways, but in order to try them on yourself, you need devices more precise than a caliper.
How to find out the percentage of fat in the body: weighing under water
You should not carry out this procedure at home - you will need special equipment, which is only in the specialist's office. The method under consideration is called hydrodensitometry. A person is lowered into a bath or a large tank filled with water.
This procedure was based on the following fact: the density of lean tissues is much higher than that of fat. Moreover, the first immediately go to the bottom, and the second - float on the surface, like a float. Doctors weigh the patient first under water, and then in the air. The results obtained are inserted into special formula- body composition is calculated. It turns out that the more bone and muscle tissue we have, the larger the figure obtained during the underwater measurement.
The features of the procedure are:
The temperature of the water in the tank/bath is constant (does not rise or fall).
As auxiliary equipment, a device for measuring the volume of air in the lungs and scales with a special "seat" are used.
The entire process can take anywhere 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 own contraindications. It should not be passed by those who are afraid of diving and cannot completely exhale the air from their lungs.
We consider the percentage of fat: 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 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.
X-ray body scan (DEXA): what is it
This method is already called the "gold standard" for measuring the percentage of body fat. Under the short name DEXA (Dexa), a patient examination is hidden 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 mass and the one that 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, with the hips or abdomen. The procedure is completely safe because it uses a scanner with a low dose of radiation. In addition, you will have to stay in the device for only 10-20 minutes.
Does this method seem to have no drawbacks? Alas, this time it was not without them - accuracy is accuracy, but accessibility is definitely not about DEXA. The high cost of the study makes it unprofitable for those who want to know the truth about their bodies without forgoing sound economy. From the first minus follows the second - the repetition of such a procedure, which is required to clarify the result or check it in a few weeks, few people can afford.
Do you 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 there is fluid retention in the tissues;
- how body weight is distributed, etc.
The procedure is carried out on special equipment. At the same time, 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-fledged 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 can not eat and drink for 3 hours. Also, it 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 amount 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 beautiful 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.
At the same time, it is necessary to take into account the proportion of the required fat mass - 12%. These are deposits on the thighs, 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 malfunctions in the body:
- deterioration of metabolism;
- cessation of the menstrual cycle;
- weakness and exhaustion.
We must not forget that the percentage of fat in the body must correspond to the norm, and this is true for both women and men. Prevent the deterioration of health and the development of obesity, hepatosis, varicose veins and other satellites overweight. The specialists of our clinic use the Bioimpedance method, one of the most accurate methods for calculating the volume of adipose tissue using high-tech equipment. With our help, you will learn how to create healthy diet and start a new slender life, saying goodbye to extra pounds easily and simply!
Result: approximately fat (or) in your body.
Most people are critical of their bodies. You can meet slender girls who are unhappy with their appearance and consider themselves fat. They think that they have a lot of fat, and they plague themselves with strict diets.
However, body fat plays 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;
- the presence of fat 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 isolate nerve fibers and ensure the transmission of nerve impulses;
- for nutrient transport into different tissue layers.
Besides, fats are involved in the formation of hormones, support the protective functions of the body and immunity.
Fatty acids play an important role in the formation and development of the human brain, their lack in childhood can lead to mental retardation.
You can't cut fat completely. But you shouldn't use too many of them either.
It can lead to obesity accompanied by various diseases of cardio-vascular system, violation of metabolic processes and other complications.
It is important to know the necessary amount of fat for the normal functioning of the body, and adhere to this norm.
Why you need to know your body fat percentage
To yearn for slim figure did not lead to a hospital bed, you must choose proper diet, lead healthy lifestyle life and sports.
For the fastest results, it is necessary to calculate the excess amount of fat that you need to get rid of. Knowing this, you can make a daily diet in such a way that fewer calories are consumed than are consumed per day. As a result, the body will be forced to spend its internal fat reserves, which, in the end, will lead to the desired weight loss.
There are developed methods and formulas, thanks to 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 avoid complex calculations. Simply enter the required values and in 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 know 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 for which I would like to lose weight.
The result of the last calculation will not be the daily calorie expenditure. This number is the difference between calories consumed and calories burned.
Only in this case, the body will begin to expend its reserves of fat.
How does the fat calculator work?
The basis for our online calculator but was the formula is taken, according to 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 minimize it, it is necessary to carry out the necessary measurements as accurately as possible.
An online calculator will need such measurements:
- your height, is entered in centimeters. It is important to specify the exact value, for this you will need to take measurements again, even if you think you know it;
- body mass. It is best to use the value that was obtained in the morning, weigh gently on an empty stomach;
- neck volume;
- Waist: for men, it is necessary to measure the circumference of the body in the navel area, and for women, the waist is the narrowest place here;
- hips measured at their widest point.
When measuring volumes, do not try to retract the stomach. It is possible that you will get incorrect values that will not allow the calculator to calculate 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 consumed and their calorie content.
With an increase in physical activity, body weight will decrease due to the burning of body fat.
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 consider the question of how you can measure the percentage of body fat at home without resorting to the services of professional nutritionists.
When you lose 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, 1 kg of muscle will go away. But in order to determine this accurately and, if possible, adjust the diet and physical exercise, it is important to monitor the volume subcutaneous fat, because the number on the scales will not always be indicative.
Muscle is heavier than fat, so even with the same weight, two people can have a completely different body quality. The lower the percentage of fat in the body and the greater the percentage of muscles, the more prominent the body will be. Women, for physiological reasons, 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 a few 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 at once for calculations.
1. Measurement of the fat fold
The most convenient and accurate way to calculate the percentage of body fat is to measure fat folds using a ruler. You can use a caliper, or you can purchase a special device for measuring the percentage of fat - caliper. It is inexpensive and ideal for measuring body fat percentage.
What is the essence of this method of measurement? You measure the thickness of the fold in four different places and based on this you calculate the percentage of subcutaneous fat in the body. Final result as close to real as possible, therefore this method is considered the most optimal for measuring body composition.
So, using the caliper, measure the thickness of the crease in four different places:
- Triceps: in the middle between the shoulder and elbow joint from the back of the hand.
- Biceps: Midway between the shoulder and elbow joints on the front side of the arm.
- Shoulder: The fold is taken just below the shoulder blade at a 45 degree angle.
- 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 up all 4 values and find the number of the amount received in the table (first column). Please note that even with the same value for the thickness of the fold in men and women, the percentage of fat will be different:
2. With the help of body composition analyzers
A new generation of electronic analyzer scales is now available for sale, which measures the percentage of fat and muscle mass using modern technology. 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 body fat percentage based on age, height, weight, and volume data. We offer you two calculators - you can try both and compare the data obtained:
This method does not differ in jewelry accuracy, since measurements are carried out on the basis of body volumes.
If you are losing weight and monitor the quality of your body, then try to measure the percentage of fat in the body 1-2 times a month. This will help you not mindlessly dump overweight and systematically improve body composition.
In the process of losing weight, you should not focus only on the figures on the scales. You can maintain a stable weight, but reduce fat mass and increase muscle mass. And you can lose kilograms, but at the expense of water and muscles. Track volumes, follow changes in photographs, measure body fat percentage, and then you will be able to put together a more objective picture.
This detailed instructions explains how to determine your body fat percentage and how to monitor your progress with a caliper, a device that measures skinfold thickness. 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.
Caliper is a device designed to measure the thickness of the skin fold. By taking measurements at key locations, you can quite accurately determine total percentage body fat content, as well as estimate the percentage of subcutaneous fat.
The figures show the locations where measurements are to be taken. You will need to turn to someone for help, as you will not be able to reach all the points indicated on your own. It is very important to take measurements as close as possible to the place indicated in the figure.
How to take measurements correctly
If you are right-handed, with your left hand, gently squeeze the skin-fat fold at the measurement site. Right hand Place the caliper tips as shown in the figure below. The tips should be located at a distance of 7.5 millimeters from the fingers of the left hand, with which you continue to compress the skin-fat fold. Release the caliper lever so that the levers compress the skinfold. Hold the skin-fat fold with your left hand throughout all measurements.
It is important to hold the skin fold with your hands so that the caliper only measures the thickness of the skin 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 fix the measurement. Before releasing the caliper, it is necessary to fix the measurement on the scale.
Data collection and body fat percentage calculation
Take measurements at all four points shown in the pictures below, and record the obtained data on the caliper scale. No matter in what order, add up all four values obtained. You can determine the percentage of body fat from the table located at the end of the instructions. Please note that the data for women and men are different, so do not confuse.
You may also have noticed that the percentages are not for every millimeter. This is due to the fact that in this case the table will be too large. To get the exact 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 -18.6%, at 30 - 19.5%. Thus, for 29 mm, the percentage will be 19.0%. Another example, a 40-year-old man, the total sum of measurements is 42 mm. The table shows the values for the fold size 40 and 45 mm. 42 is 2/5 between 40 and 45. The percentage of fat for 40 is 20.3%, for 45 it is 21.8%. 2/5 between 20.3 and 21.8 is approximately 20.9%.
Where to take measurements
Triceps (back of the shoulder):
The point is exactly in the middle between the shoulder and elbow joints. The fold is taken in a vertical direction directly in the center of the back of the shoulder.
Biceps (anterior Part shoulder):
It is measured in exactly the same way as triceps, only in this case the crease is taken at the front of the shoulder.
shoulder blade:
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 the 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 according to 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 | |||
| % of fat from the sum of measurements in 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 normal or perfect percentage fat? This is probably the most complex issue. 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 body fat percentage than runners. But there are still some generalized data that are true for each 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 30 to 50 - 15-23%, over 50 - 16-25%. Must stay within or below the upper limit.
It should be noted that the presented ranges are not averages, but desirable indicators for residents of the US and the UK. Real average level body fat content is much higher than normal, as the number of overweight people has increased significantly in recent years.
How to identify muscle loss or gain
Measuring muscle loss or gain is one of the most important areas where body fat data can be used. Knowing the percentage of fat content and weight, you can easily determine the weight of "lean body mass". Since muscle tissue is a component of muscle mass, a change in "lean mass" is often caused by a change in muscle mass.
In order to determine lean mass, it is necessary to accurately measure body fat and body weight. After a diet 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, the percentage of body fat 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 the percentage of fat 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 chose the right training and nutrition program.
Before:
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 her weight is 58, and her body fat percentage is 27% (15.6 kg.). Lean weight - 42.4 kg. Thus, the loss of muscle mass was 5.2 kg, and fat - 4.8 kg. It follows 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:
Before:
Fat mass = 30% and Body weight = 68 kg.
68 x 0.30 = 20.4 kg. 68 - 20.4 \u003d 47.6 kg. lean mass
After:
Fat mass = 27% and Body weight = 58 kg.
58 x 0.27 = 15.6 kg. 58 - 15.6 \u003d 42.4 kg. lean mass
Difference:
47.6 - 42.4 \u003d 5.2 kg. loss of muscle mass
20.4 - 15.6 \u003d 4.8 kg. fat loss
People who have lost a lot of muscle and gained a lot of fat due to low activity can actually regain lost muscle and burn fat at the same time. For example, a man, 68 years old, weight 70 kg. The sum of measurements taken with the caliper indicates 28% fat. This is 19.6 kilograms of fat and 50.4 kg of lean mass. For 4 months active strength training And correct month his weight dropped to 68 kg, and the percentage of fat to 18%. Thus, the fat mass was 12.2 kg, and the lean mass was 55.8 kg. That is, in 4 months he threw off 7.4 kg of fat and gained 5.4 kg of muscle.
schematically:
Before:
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 \u003d 5.4 kg. a set of muscle mass
19.6 - 12.2 \u003d 7.4 kg. fat loss
How to determine the weight at a certain percentage of fat
If you know your current weight and body fat percentage, then you can determine how much weight you will have at a particular percentage of body fat. This is 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 the resulting 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, the percentage of body fat is 32%. Her goal is 21% body fat and she wants to know what her weight will be. Subtract 32 from 100 and get 68. 21 from 100 equals 79. Divide 68 by 79, we get 0.86. Multiply 66 by 0.86 and get the desired weight - 56.8 kg.
Thus, she learned that in order for the body fat to be 21%, she needs to lose about 10 kg. But this formula works provided that a person does not lose muscle mass. This can be avoided with proper training and diets. If weight loss occurs due to a low-calorie diet, then muscle mass will also decrease and weight for a certain percentage of fat will be even lower.
Schematically:
Body fat percentage = 32% ~ Desired body 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 power types sports, current weight 91 kg, body fat percentage 21%, desired body fat percentage 5%. How much does he need to weigh to achieve this goal?
Body fat percentage = 21% ~ Desired body 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 get rid of 15.5 kg of fat, and lean mass should be 75.5 kg. Checking the content of subcutaneous fat will allow him to check whether the loss of hard-gained muscle mass is on the way to his goal or not.
This concludes the information on how to measure and control the percentage of fat and lean mass ends. If you want to discuss one of the points presented or disagree with something, then we are waiting for your questions and comments in the comments.
It's never too late to start taking care of yourself and your diet. People who are 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 the daily calorie intake.
Calculate the percentage of fat in the body will help online calculators. They will also indicate the rate of calories for weight loss, maintenance or weight gain. In addition to calculators, there are other ways to determine the percentage of body fat:
- By photo;
- Bailey's Covert method;
- YMCA method;
- additional method YMCA;
- US Navy method;
- special scales;
- based on BMI;
- skin fold measurement.
More details about each of the ways to calculate the percentage of body fat will be discussed below.
The minimum mass fraction of fat considered normal is 5-9% for men and 13-15% for women. Fat in the body should not be less, otherwise there is a risk of harm to health. Fat mass is an important component of our body. She performs a large number of different functions:
- stores energy;
- retains useful substances;
- protects internal organs;
- provides normal temperature.
Without a normal percentage of body fat in girls, the menstrual cycle and reproductive function may be disrupted.
Fat Percentage Calculation
Finding out your body fat percentage is a matter of 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 the waist, hips and neck, but this is not difficult to do. What exactly needs to be measured depends on the calculation method that you decide to use.
But it should be borne in mind that in addition to body fat, there is also bone mass. Sometimes a person can really have “ heavy bones". Bone mass norms differ in men and women.
Normal bone mass
In addition to bone, in the human body there is lean body mass - this is the mass without taking into account the percentage of fat in the body. It is often referred to as "meager". With different muscle mass weights will vary.
| Age | Men | Women | ||||
| A lot of | Norm | Few | A lot of | 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 the body fat calculation show?
It's easy to measure body fat percentage, but it's not always clear what the numbers mean. The same percentage of body fat in men and women means completely different results. The ratio of fat, muscle and water in the body will help you find out at any medical center. The norm of fat content in the body is indicated in the table.
Table of fat levels
Table: body fat percentage and age
The percentage of fat in the body is highly dependent on age. Let the minimum level necessary for the normal functioning of the body does not change, but the ideal percentage of fat increases with age.
The normal percentage of body fat in a man is less than the normal percentage of body fat in a woman. 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 body fat percentage is at least 10-12% for women and 4-5% for men. Less fat is a health risk.
Table of dependence of percentage of fat on age
| Age | Men | Women | ||||||
| Very good | Fine | Medium | Badly | Very good | Fine | Medium | 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 the percentage of fat in the body on the video
Why measure body fat percentage
The percentage of fat is necessary to know for people who want to get rid of excess weight. Once you know your body fat percentage, you'll 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 in weight gain and will not allow them to cross the minimum allowable threshold.
During weight loss and muscle gains, the percentage of fat should be measured once a week or two. Since the percentage of fat in a woman's body is greater, it will be more difficult for her to increase the percentage of muscles.
How to measure body fat percentage
To measure subcutaneous fat in the body, it would be more correct to contact a medical center. Especially if the accuracy of the result is fundamentally important to you. However, the coefficient of subcutaneous fat can be measured at home. There are a large number of different ways to determine the percentage of body fat, differing in the accuracy of the results and the ease of measurement.
To find out the percentage of muscles in the body, measure the biceps in a relaxed state with a tailor's tape. Next, measure the forearm, one thigh and lower leg. All measurements are taken at the widest point. Take a caliper, pinch a fold of skin on the biceps, move the key under it and squeeze it slightly. Record the result. Repeat on triceps, forearm, thigh and calf.
For more accurate calculations, measure both on the left and on the right side of the body, and then display the arithmetic mean.
Record the girth in centimeters, pinch in millimeters.
R \u003d (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 on what to do, see the links:
By photo
One of the easiest ways to determine the amount of fat in the body. Look at the presented photos and find the one that most closely follows the outlines of your figure.
The proportion of adipose tissue in this way is determined very inaccurately. The distribution of fat for each individual, which is why the visual method can only determine body composition approximately. Only a person who has been involved in the visual evaluation method for a long time will be able to name the most accurate result.
With body composition scales
Such scales are found in medical centers and halls. Using a special device, the analyzer will calculate the percentage of fat in the body. They are often used in medicine for an impartial assessment of health status.
Since the opportunity to regularly visit medical centers is not always present, 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 not to touch the device with wet hands, as this may adversely 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.
Measurement of the fat fold
This method is considered the most accurate when measuring the amount of fat in the body. Measurements are made with a caliper, which can be replaced with a caliper. Measured:
- Triceps. in the middle.
- Biceps. in the middle.
- Under the shoulder blade. 45 degree angle.
- Waist. 8-10 cm away from the navel.
Pinch the fold until light pressure is applied. Take measurements on the naked body. You can make a 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 mean. You will get an accurate result if you measure carefully and meticulously. It would be better to call an assistant who will 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 done through formulas. First, calculate the area of the body:
S=height×weight/10. The result will be in square meters.
- biceps;
- triceps;
- forearm;
- chest (only in men);
- stomach
- shoulder blade
- anterior thigh;
- shins.
Here it is also better to measure both on the left and on the right side, and then display the arithmetic mean. The fact is that the human body is not perfectly symmetrical, so the thickness of the fold may vary slightly.
Find the average crease thickness:
- for men: d= sum of tucks (mm)/16;
- for women: d= sum of tucks (mm)/14.
Thus, you have learned the average value between the thickness of the fold and the area of the body. Now you can start counting 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 for the male and female body the norm is the same.
BMI norm
| deficit | <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 increased BMI in athletes, it's not about fat, but about muscle. 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 the percentage of body fat is a quick and not labor-intensive way. The percentage of fat calculator calculates independently. You are only required to enter the specified data.
After the calculator gives the percentage of body fat, check the result with the table. A huge plus of such calculators is that they will help you calculate the daily calorie intake. After all, each person, depending on his gender, age and lifestyle, has his own calorie intake.
Description of body fat percentage formulas
You can calculate the percentage of fat 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 to determine the level of fat in a fairly accurate amount. However, do not rely on them to calculate the level of muscle mass, there are other ways for such purposes. How to do it 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 indicator is one of the most important.
If you decide to use this method to find out how much fat is in the body, take a few measurements:
- height;
- waist;
- hips (for women).
Measurements are made in centimeters.
Formula for men:% \u003d 86.010 * LOG (stomach-neck) - 70.041 * LOG (height) + 30.30
Formula for women: \u003d 163.205 * LOG (stomach + hips - neck) - 97.684 * LOG (height) - 104.912
Bailey's Covert Method
This method, which determines the amount of adipose tissue, has appeared recently. In addition to separating by gender, people qualify by age categories. If you want to know if there is excess fat, then you need to measure the wrist, lower leg, hips and thighs. Then follow the formulas:
%WB (Male) = Waist + 0.5 x Hips - 3 x Forearm - Wrist
%WB (women) = Thighs + 0.8 x Thigh - 2 x Calf - Wrist
People over 30:
%WB (Male) = Waist + 0.5 x Hips - 2.7 x Forearm - Wrist
%WB (women) = Thighs + 0.5x Thigh - 2 x Calf - 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+4.15inch waist-0.082weight in poundsweight in pounds 100%
For women: %fat=-76.76+4.15inch waist-0.082weight in poundsweight in pounds 100%
Additional YMCA method
This method will calculate fat mass using more measurements. Measured:
- wrist girth;
- hips;
- forearm;
- waist.
% FMW = 100 (4.5 waist-0.082 weight-94.42) weight
% fat \u003d 0.268 weight-0.318 wrist + 0.157 waist + 100% FBM + 0.245 hips-0.434 forearm-8.987
The proportion of fat should be relatively accurate. If your fat level is too high or too low, it is better to entrust the calculations to an online calculator.
Comparison table of methods
comparison table
To find out the percentage of fat, it is not necessary to contact specialized clinics or medical centers. There are a huge variety of different methods, each of which can be resorted to at home. All of the above methods guarantee an accurate result if the execution instructions are followed.
