The percentage of body fat is an important indicator that many people ignore, focusing only on kilograms and an arrow on the scales. But we all want to get rid of fat, and not the weight of bones and muscles. In addition, people with the same weight can look completely different. Therefore, knowing how much fat is in the body is much more useful.
How to find out the percentage of fat?
There is no exact way to say this with 100% hit. There are more precise methods, there are simple methods that show this approximately.
1. Identification from a photograph
The fastest and easiest way. To determine your body fat percentage, you need to find a figure that is as similar as possible to yours.
2. Using the caliper
Caliper is a special device that measures the thickness of the skin-fat fold in different parts of the body. Based on the numbers obtained, the percentage of fat is determined using special tables or formulas.
Method number 1: measurements for women
1. Back surface of the shoulder: the fold is taken vertically in the middle between the shoulder joint and the elbow.
2. On the side: the fold is taken from the side diagonally in the middle between the lower rib and the thigh bones.
3. On the stomach: the fold is taken vertically at a distance of +-2.5 cm away from the navel.
We calculate the percentage of fat using the formula:
% fat \u003d (A-B + C) + 4.03653, Where:
A\u003d 0.41563 x (sum of all three folds in mm)
IN\u003d 0.00112 x (sum of all three folds in mm squared)
WITH= 0.03661 x age in years
Method number 2: measurement for women and men
We add the obtained numbers in mm and find out the percentage of subcutaneous fat using the table:
3. Bioimpedance analysis
Through the body with the help of electrodes attached to the ankles and wrists, a weak current is passed, after which the electrical resistance of the tissues is measured. The method is based on the fact that the fat mass and the rest of the “dry” body mass have different resistance.
Cost: 1000-3000 rubles in private clinics or free of charge under the compulsory medical insurance policy in state health centers. Pros: fast, does not require any activity. Cons: price, the need to visit the clinic, the use of equipment of different quality. Not always accurate indicators, since the water balance (edema) can affect the figure.4. Scales with body fat analyzer
The principle is the same as in bioimpedance: the device passes a weak current through you and calculates the tissue resistance.
Cost: 2500 - 10000 rubles Pros: fast, suitable for regular home use. Cons: the same as for bioimpedance - the price, not always accurate indicators, since the water balance (edema) can affect the figure. When measured again, fluid loss may show on the scales a decrease in the percentage of fat mass, although in fact it remained unchanged.5. Underwater weighing method
The method is based on the law of Archimedes: a solid body immersed in water loses as much in its weight as the liquid displaced by it weighs. Since dry body weight and fat mass- different in density, by comparing the density of the body after normal weighing and underwater, the percentage of fat mass is determined. The method is complex and rarely used.
Cost: Unable to find out Pros: The most accurate method to date. Cons: duration 45-60 minutes, complexity of the procedure and probably high cost. Fear of diving.6. Definition by body mass index from Lyle McDonald
The method is suitable only for untrained people, i.e. for beginners who haven't started yet strength training. For happy owners of visible muscles built in the gym in excess of the "norm", this method is not suitable.
To determine your body fat percentage, you need to know your body mass index.
BMI = weight in kg / height in square meters
For example: 50/(1.64*1.64)=18.5. Next, we use the table in the picture and find our match:
How to use body fat percentage?
1You can track the change in your fat mass during both weight loss and muscle gain. This is much more revealing than the scales.
2Knowing your dry weight muscle mass, you can use the most accurate formulas to date in order to.
What percentage of fat is considered normal?
You probably know that the higher the percentage of fat in the body, the worse it looks. People of the same weight can look different depending on the percentage of fat - and, accordingly, muscle.
When losing weight, it is necessary to reduce the percentage of fat - this is why starvation diets, in which muscles and water leave, are dangerous. Unfortunately, even with the most reasonable diet, on average, 3 kilograms of fat lost account for 1 kg of muscle and water.
Normal body fat percentage
The minimum amount of body fat is 3-4% for men and 10% for women. With this ratio, the muscular relief under the skin is perfectly visible, to the last fiber. Such a relief can be achieved only by drying the body ().
But it makes no sense to achieve such extreme indicators in ordinary life. Fat is not just a harmful substance, it is very important for the body. With a small amount of fat in the body, problems with joints begin, as well as with hair.
A low percentage of fat negatively affects the skin. Since fat is necessary for the production of sex hormones, its deficiency leads to problems with potency in men (less testosterone is produced) and to menstrual irregularities in women.
Optimal body fat percentage in women
| Age | close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 22,1% - 24,9% | 25,0% - 29,5% | From 29.6% |
| 25 - 29 | 22,0% - 25,3% | 25,4% - 29,7% | From 29.8% |
| 30 - 34 | 22,7% - 26,3% | 26,4% - 30,4% | From 30.5% |
| 35 - 39 | 24,0% - 27,6% | 27,7% - 31,4% | From 31.5% |
| 40 - 44 | 25,6% - 29,2% | 29,3% - 32,7% | From 32.8% |
| 45 - 49 | 27,3% - 30,8% | 30,9% - 34,0% | From 34.1% |
| 50 - 59 | 29,7% - 33,0% | 33,1% - 36,1% | From 36.1% |
| Over 60 | 30,7% - 33,9% | 34,0% - 37,2% | From 37.3% |
Optimal body fat percentage in men
| Age | close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 14,9% - 18,9% | 19,0% - 23,2% | From 23.3% |
| 25 - 29 | 16,5% - 20,2% | 20,3% - 24,2% | From 24.3% |
| 30 - 34 | 18,0% - 21,4% | 21,5% - 25,1% | From 25.2% |
| 35 - 39 | 19,3% - 22,5% | 22,6% - 26,0% | From 26.1% |
| 40 - 44 | 20,5% - 23,5% | 23,6% - 26,8% | From 26.9% |
| 45 - 49 | 21,5% - 24,4% | 24,5% - 27,5% | From 27.6% |
| 50 - 59 | 22,7% - 25,5% | 25,6% - 28,6% | From 28.7% |
| Over 60 | 23,3% - 26,1% | 26,2% - 29,2% | From 29.3% |
How to measure your own body fat percentage?
Approximately
Above, you have already seen pictures by which your percentage of fat can be determined by examples. There are a lot of them walking on the Internet, there will be no problem finding such pictures.
Look at yourself in the mirror as objectively as possible and compare with the photo. Now look at the photos of people with less body fat: this is what you can look like.
Body Composition Scales
There are such scales both in gyms, and in online stores you will find home options - now they are inexpensive. They measure body composition using electrical impulses. The readings are based on data on exactly how different tissues resist when current is passed through them. These impulses can only be missed by an organic mass that does not contain fat. This is how the data comes out.
When buying an expensive item, remember that you cannot completely rely on this calculation - it is far from ideal.
Measurement of the fat fold
One of the most effective ways measuring the percentage of body fat is the measurement of fat folds. To do this, you can use an ordinary caliper or an inexpensive affordable device - a caliper.
With this device, you measure the thickness of the fold in at least 4 places. The device gives the most objective idea of the percentage of adipose tissue in the body.
Measure fat fold in 4 places:
- At the waist: 10 cm to the right or left of the navel at the same level with it
- Biceps: middle in front
- Shoulder blade: Slightly lower at a 45 degree angle
- Triceps: in the middle between the shoulder and the elbow from the back side
Then add up the resulting numbers and find your body fat percentage number in the table below:
Determination of body fat percentage calculator
Simple, convenient and the right way. Just enter your details in the table below.
Weighing in water
A very accurate method (error about 3%). Based on the fact that fat has increased buoyancy. A person is immersed in water with his head in a special chair and weighed several times. Then the fat weight is calculated using the formula.
Bioimpedance: determining the percentage of fat using current
Bioimpedance is the determination of the percentage of subcutaneous fat in the body using a current passed through the tissues. This method is not entirely accurate: the results may vary in the morning and evening and depend on the amount of water in the body. The measurement error is about 2%. The speed of the passage of current depends on the quality of the tissue: the more fat it contains, the longer the signal goes through it.
Body composition analyzers are usually available in all fitness clubs: you can take a bioimpedance examination there at any time. Devices in gyms can be different: a bioimpedancemeter ABC-01 Medass, single-frequency, is often found. This device measures the resistance at a frequency of 50 kHz between two electrodes applied to the wrist and foot on the right side. First, the device calculates the total mass of water in the body, then finds the amount of lean mass - body weight without fat. Lean mass is determined by dividing the total amount of water by the lean mass hydration factor, which is assumed in the software to be 0.73. And the last step is to calculate the fat mass by subtracting the lean mass from the total body mass.
Scanme system
Some premium fitness clubs can be equipped with the ScanMe analytical system, developed by the Innovation Center of the Russian Olympic Committee and Moscow State Medical University. Sechenov. In 30-40 minutes, the system measures almost all of your indicators. It also includes a bioimpedance body composition analyzer (using current). In addition, the device is equipped with a pulse oximeter, a hypoxic generator and a bicycle ergometer, a spirometer, a biochemical blood analyzer, and a dynamometer. As a result of the study, you get a whole book of your health indicators, including mental state. To find where you can get a scanme test in your city, use the search engine!
In the very general view body fat percentage is the ratio of available fat to everything else in the body (organs, muscles, bones, tendons, etc.). Fat is essential for survival: it protects internal organs, serves as a backup source of energy and performs many other important functions.
How much fat do we need
This table shows the generally accepted body fat percentage for men and women.
Essential fat is the minimum you need to survive. For this reason, bodybuilders dry the body to this mark only before the competition. The rest of the time, they maintain a higher percentage of fat, so as not to undermine health and effectively.
- If you're aiming to be lean, aim for an athletic body fat percentage.
- If you want to look healthy and fit, aim for a body fat percentage for an athletic physique.
If your body fat percentage is approaching the maximum allowable value for a normal physique or falls under obesity, you would do well to reduce this figure.
What does body fat percentage look like?
nerdfitness.com 
nerdfitness.com It is important to understand that body fat percentage only reflects body fat and has nothing to do with muscle mass. Two people with the same body fat percentage but different muscle mass will look completely different.
How to measure body fat percentage
There are seven main methods that differ from each other in accuracy, simplicity and cost.
1. Visual way
It consists in comparing yourself with the pictures above and determining who you are approximately similar to. A very imprecise way.
2. Using a caliper
Pull back the skin with subcutaneous fat, grab it with the caliper and find the percentage of fat corresponding to the readings of the caliper in the table. As a rule, calipers show a lower percentage of fat than they actually are.
3. Using the formula
For example, you can use the US Navy formula or the YMCA formula. This method is usually wrong in a big way.
4. With electric monitors
A weak electric current is passed through the body, and then a "biometric resistance" analysis is performed. As practice has shown, this method gives very inaccurate results.
5. With Bod Pod System
With the help of a special device, the air displaced by the body is measured, based on the data obtained, the body mass, its volume and density are calculated. This method is considered very accurate, but expensive.
6. Water displacement method
Very accurate (with an error of only 1–3%), but an expensive, complicated and inconvenient method.
7. dexa scan
This method is considered the most accurate and consists in a complete study of body composition using x-rays. It's also a very inexpensive way.
Whatever method you choose, try to take measurements at the same time and under similar conditions: for example, on a certain day of the week, in the morning, on an empty stomach. Even if the data received is inaccurate, you will be able to understand if there is progress.
How to reduce body fat percentage
calorie deficit
Spend more than you consume. But keep in mind that if you do not exercise at the same time and limit yourself in carbohydrates, then along with fat you will lose muscle mass. It's not the best The best way however fat loss is guaranteed.
Pull the iron
When training with weights (as well as during intensive training with your own weight), you maintain muscle mass, as well as accelerate your metabolism and achieve a "afterburn" effect, where calories continue to be consumed after the workout is over.
Recently, methods for determining the percentage of body fat as a general indicator of good appearance and body quality are gaining immense popularity. We can say that this percentage of fat successfully replaces the good old body mass index.
In order to better understand everything that is written in this article, it is worth clarifying something. If you are not quite a humanist, then you yourself will understand how all this counts.
Muscular relief. Visible at a low fat content is best.
Distribution of fat in the body. This is really hard for all of us. In some, bro accumulates more on the torso, in others - on the legs. There are women top part whose bodies are absolutely "dry", but the lower (thighs and buttocks) are a real storehouse of adipose tissue. And some have the opposite. Most women, of course, carry most of their fat on their bellies.
Different body shape. Classic case- a thin model has as much body fat as an athletic athletic girl. And all because fat in the body is distributed evenly.
The appearance of veins always means that the amount of subcutaneous fat has decreased.
Age. With age, the amount of fat in the body, like its norm, increases markedly. And this is a common thing.
The amount of fat in the body of men in photographs
Body fat content 3-4%
Bodybuilders bring themselves to such a state. As in the top picture. This kind of body is characterized by simply incredible visibility of the veins, which resemble the map of the "Rivers of Russia". The muscles are also very well defined. Hell, even the buttocks show veins, which is not the prettiest sight. If you, bro, have no fat on the buttocks, then its percentage in your body is very low. Or you just have a certain type of body shape. By the way, for a man this amount of fat is more or less enough for normal functioning body. So think about it.
Body fat content 6-7%
Usually such body fat content can be seen on the bodies of fitness models. Of course, on the bodies of bodybuilders you can also find such a spread of fat, but less often. Usually, when a bro reaches this level of body fat, his family becomes palpably worried as his face becomes exceptionally defined and thin. The muscles are especially clearly separated, the veins are visible on the limbs, sometimes on the chest and abdomen. The less fat, the better the veins are visible - remember that, bro!
Fat content 10-12%
The most stable level that is easily maintained, even if you abandon training for a week and relax a little (a little!) This look is most loved by women, Hollywood stars are most often associated with it, with such a body it is not a shame to walk along the beach. The muscles are well separated, but not as well as in the previous examples, where each muscle was visible very, very well. The veins protrude on the arms, but not above the elbow and slightly on the legs.
Body fat content 15%
Characterized as thin and fit. The outlines of the muscles are there, but there is no clear separation between them. Yes, light notes. There is a slight softness - this is fat. aesthetic appearance, although there is no relief.
Body fat content 20%
The separation and relief of the muscles begins to slowly wear off. Veins almost never protrude. Creases and a small pouch of fat appear on the abdomen. In appearance, the body becomes soft and rounded. Such a fat content in the body of 20-25-year-old guys is extremely common.
Body fat content 25%
Muscles begin to be seen only under load. And even then not much. The waist is starting to get bigger and its ratio to hips is going like 9/10. Fat is slightly deposited on the neck. More than 25 percent of body fat in men and girls is obesity.
Body fat content 30%
Fat begins to be deposited on the lower back, back, thighs and calves. The waist becomes slightly larger than the hips. The abdomen begins to protrude. There is no separation of muscles.
Body fat content 35%
The dude is getting harder and harder. Most of the fat is in the abdomen, forming a "beer belly". Waist circumference can reach 100cm±1cm.
Body fat content 40%
The waist can reach a girth of 120 centimeters. Climbing stairs and walking for a long time becomes very difficult. It becomes extremely difficult to bend over because of the huge belly.
We figured out the bro, now about the ladies. Do they get fat too? (Oops!).
On average, girls have an 8-10 percent higher body fat content.
The fat content in the body of a woman 10-12%
This condition is usually found in female bodybuilders. This level of fat in a woman's body is unsafe: menstruation may disappear altogether. Very high delineation of the muscles and a strong protrusion of the veins on the whole body of a woman, especially on the arms up to the elbow.
The fat content in the body of a woman 15-17%
Although it is beautiful, many researchers still believe that this is an unhealthy fat content in a woman's body. Bikini and fitness models boast this body fat content. Muscles are clearly visible on the trunk, arms, legs, shoulders. A slight separation of the muscles on the body is visible. The hips, buttocks and legs are slightly rounded, but will never become large, as well as the chest. But nice, IMHO.
The fat content in the body of a woman 20-22%
Athletic athletic female body. Tightened. Minimal separation between muscles. Some fat on arms and legs.
Body fat content in women 25%
The most typical norm. Not fat, not thin. There is no excess body weight, there is a little excess on the hips and buttocks.
Body fat content in women 30%
Fat is deposited on the lower body: on the hips, buttocks. Wrinkles appear on the abdomen, which are difficult to get rid of. The abdomen protrudes a little.
Body fat content in women 35%
The hips become wider, the stomach protrudes strongly. When a girl sits down, folds appear on them. The circumference of the hips can be more than 100 centimeters. Waist circumference - more than 70.
Fat content in the body of a woman 40%
The hips become about 110 centimeters. Waist - around 90 centimeters. The thickness of the legs just above the knee is more than 60. This is too much, and strong.
Body fat content in women 45%
The hips are much wider than the shoulders. The circumference of the hips is about 130 centimeters. The body becomes very loose. However, after 35 percent looseness appears everywhere, but this is very strong. Dimples appear.
Body fat content in women 50%
Well, here, as you understand, everything is really bad, both for health and in general. The body turns into many dimples, becomes loose, and the lower part seems much larger than the upper.
This body fat calculator uses a formula to measure the volume of 3-4 body parts containing fat using a special formula and is widely used by the US Navy to estimate body fat percentage. Online calculator body fat can be useful to give you a general idea of what percentage of body fat you have. By entering information about the height and volume of the body, the calculator can give general information about the proportion of body fat.
Online fat calculator. Instructions.
You need to measure with a tape measure to the nearest 0.5 cm / 0.25 inch in the following places:
- Neck: measure below the larynx, tilting it slightly down in front of you.
- Waist: women at the narrowest point; men at the level of the navel.
- Hips (women only): at its widest point. Men's hips do not need to be measured and entered into the calculator.
These figures are only a rough guide. The above calculations are just a guideline and do not take into account personal factors such as your fitness level, muscle mass and other factors. If you are in doubt about your weight, contact your healthcare provider.
Average body fat percentage
When someone hears the term ", then usually this concept is associated with something from the terminology of professional bodybuilders. This is because there is quite a bit of buzz about low fat in bodybuilding circles. To be competitive, pros must have a very low body fat percentage (5% or so). While this raises awareness of development with low content fat in the body, it also creates a rather limited perception. Body fat percentage means different things at different levels. In fact, for the average person, 5% fat can cause serious health problems. Conversely, 25% body fat can be either healthy or unhealthy depending on your age and gender. To ensure clarity, it's best to pay attention to the body fat percentage scale, and what they represent.
Average body fat percentage differs for men and women
When it comes to determining healthy body fat percentages, it's important to note the differences between men and women. In women, an indicator of good health is a higher percentage of body fat than in men. The reason for this is that women need more high level fat for a safe pregnancy. As a result, healthy, providing optimal health, will be different for different sexes.
- For women Between the ages of 20 and 40, between 19% and 26% body fat is generally good to excellent. For women aged 40+ to 60+, 23% to 30% is considered good to excellent.
- For men Between the ages of 20 and 40, 10% to 20% body fat is generally good to excellent. For men aged 40+ to 60+, 19% to 23% is considered good to excellent.
If the body fat percentage for both age groups is above the highest healthy percentages or below the lowest healthy percentages listed here, then the result can be considered fair or poor. Therefore, you should find a way to get rid of fat or raise it. Lose excess fat not that difficult, but some kind of exercise program is needed, as dieting alone will not help with fat loss.
