Many losing weights have harmful habit Weigh several times a day and navigate only on the weight parameter. This is rooted incorrect because one of the most objective indicators is not the weight, but the ratio in the body of the muscles and fat. Do not everyone know how to determine the percentage of fat in the body, and at the same time it can be easily done at home. Consider ways that can be used.
Dump weight - tensile concept. The task of each losing weight is to get rid of fat, and many of them make a mistake, losing weight and muscle. Even when proper nutrition With each three kilograms of fat will be a kilogram of muscles. Muscles, by the way, are heavier than fat, so two people with equal growth and weight may look completely different. The less the percentage of fat and the greater the percentage of the muscles, the more embossed and the "dry" looks like. In women, due to the characteristics of the physiology of fat cells, there is always more, therefore, it is more complicated to increase muscle mass of ladies.
Why it is important to monitor the amount of fat
Fat performs a protective and backup function, it helps prevent problems with potency towards men and problems with the menstrual cycle and fertility in women. Fat protects the organs of the body, contributes to maintaining the organism of the normal temperature and the preservation of beneficial substances, softens joints and helps to preserve energy. It is especially important for women, because when it is short enough, the menstrual cycle is disturbed, and the lady may not be able to endure and give birth to a child. Therefore, struggling with fat, it is important not to rearrange and not bring it percentage to the critical low.
The fat rate for women on average is 18-26%, for men - 10-18%. Lower indicators usually strive professional athletesBut for ordinary people to fall below the limits of the norm is not worth it.
How to calculate the percentage of fat in the body: Popular methods
If you need to accurately calculate the percentage of fat in the body, and the number of different types of its species is separate, you can visit the clinic or health CenterWhere experts will help you with this, using modern technologies and equipment. Accurate results in this regard gives MRI, X-ray, weighing in water and bioimpened - a device that works with the use of a weak current. I miss it through the body, it analyzes the speed of passage and on the basis of this calculates the percentage of fat.
However, many are interested in how to measure the percentage of fat in the body at home, without visiting any institutions. There are ways to do this, but it must be borne in mind that none of them gives one hundred percent accuracy, so you can try to use several immediately. Now consider what methods need to be used.
Measurement of fat by photography
The easiest option is to look at yourself in a swimsuit, make a photo and compare the result with photos that show how the body looks like with a different percent in the fat body.
For men, it looks like this:
For women - so.
Of course, this method will not allow to get the perfect accurate result, but it will give an opportunity to have at least an approximate representation. Only assess yourself objectively - it is better to ask someone to help find compliance.
Body composition analyzers scales
In large fitness clubs, you can often find electronic scales analyzers, which, based on the basis modern technologiesImmediately determine the percentage of fat and muscle mass in the body. They work at the expense electrical impulses and are based on the calculation of the resistance of different tissues in the body when pulses are passed through them. The pulses can pass through itself only the organic mass in which there are no fats. Considering this, scales and output data.
You can purchase such scales for home, but this system is imperfect, since the numbers may be erroneous. .
Measurement of fatty fold
Another way, how to find out the percentage of fat in the body, which is quite convenient and accurate - measurement of fat folds line. You can use a caliper or buy caliper - Special device for measuring fat. It costs quite inexpensively, and at the same time gives very accurate results.
The essence of this method of measurement is that you need to measure the thickness of the fatty fold in four different places of the body, and on the basis of this, calculate the percentage in the body of the fat. The final result will be as close as possible to the real, therefore this method is considered to be optimal.
First buy a callper:
So, using Caliper, you need to measure the thickness of the folds in such places:
- Triceps: centered between the shoulder and elbow joint Rear hand.
- Biceps: in the center between the shoulder and elbow joint, but from the front side.
- Shovel: folding need to take a little lower than the blade, approximately at an angle of 45 degrees.
- Waist: 8-10 cm on the right or left of the navel at the same level.
Then you need to add four values \u200b\u200bobtained and find the number of the amount received in the first column of the table. Note that even with the same values, the percentage of fat will be different depending on the floor and age. See the table in the table.
The use of various calculators
The network you can find a lot of calculators that help calculate the percentage of fat based on data such as the floor, age, growth, weight, volumes. This method is not different accuracy, but, as well as the above, it gives a general understanding of the state of his body.
Fat percentage and body condition
Now you know how to find out the percentage of fat in the body, and how the body looks like at a thread of its content. Consider in more detail what is happening with the body and the body depending on the percentage of fat.
Men
- 3-4%. Such a percentage of fat is mainly found in bodybuilders before preparing for competitions. At the same time, there is always an increased vascularity - it is, almost every muscle visible veins. Such a percentage of fat occurs at units, and people who are not engaged in bodybuilding professionally, should not strive for him, because you can seriously undermine your health.
- 6-7%. Such a categorical indicator as the previous one, but still for most men is not the norm. Usually, such a percentage of fat occurs at fitness models, which have very clearly outlined muscles.
- 10-12%. Normal indicator for a man. The abdominal muscles are not as clearly visible as in the previous case, but weight is equally visible. This is a kind of ideal to which most of the representatives of the strong sex are striving. The furrows in this case can be seen not on each muscle, but mostly only on hand and shoulders.
- 15-20%. The level corresponding to men with a slender and taut figure. The contours of the muscles are viewed well, albeit without clear separation. The grooves can be covered with a small amount of fat, but this will not spoil the shape.
- 20-25%. With this level, the muscles and vessels are not allocated too much. Most often in men can be a small tummy.
- 25-30%. In this case, the volume of the body is somewhat increased, the muscles and vessels are practically not visible. A small increase in the neck is characterized, the presence of small fat folds, but it is practically not noticeable under clothing. The critical volume of the waist is the indicator of 101 cm.
- 30-35%. Fat spreads throughout the body. The waist looks at the view more hips, the belly saves, the muscles are not visible at all.
- 35-40%. As body weight increases, the amount of fat is growing, and most of it accumulates in the abdomen. In this case, the stomach in this case is even more accusatory, the waist disappears completely. With this percentage of fat, men always have a characteristic "beer stomach".
- 40% or more. With this indicator, the amount of waist can be more than 140 cm. A person is experiencing difficulties with movement, he is hard to lean. Note that these are the first obesity signals.
Women
- 10-12%. For women, this is the minimum level that can be found only from professional bodybuilders. Vessels and muscle grooves are viewed. Such a percentage of fat can be dangerous for women, so those who are not associated with professional bodybuilding, definitely not to strive for him.
- 15-17%. An indicator characteristic of models advertising underwear. At the same time, it can also be dangerous. In this case, the muscles of the press, shoulders, limbs are clearly visible, but the shape of the hips and the buttocks will be expressed weakly.
- 20-22%. It is this percentage of fat is contained in the body of most athletes. Sorrowful fat can be noticed on the limbs, the muscles of the press are well visible. Muscles are minimally divided among themselves.
- 25%. The percentage characteristic of most women. In this case, the lady will not be too thin nor Tolstoy. A little fat is on the buttocks, the bends of the hips are well noticeable.
- thirty%. In men, with such a fat content, it is mainly postponed on the stomach, but in women - on the hips and buttocks. 30% fat in the body is an upper limit for an ordinary woman.
- 35%. Rounded forms in this case can acquire the face and neck. The hips may exceed the volume of 100 cm, the waist - 80 cm. The stomach begins to squeeze.
- 40%. Hips can be wider 106 cm, waist - from 90 cm. Woman will be expressed complete.
- 45%. For this level, the presence of noticeable folds, deterioration of the skin of the skin. The thighs can be more than 115 cm in volume, waist - more than 90 cm. The shoulders will look clear already already.
- fifty%. The percentage characteristic of a woman whose growth will be 163 cm, and the weight is 90 kg. In this case, the hips will be even wider, fat is clearly noticeable, the skin condition will deteriorate. Hips and waist can exceed critical indicators.
Knowing how to calculate the content in the body of the fat, you can not just discharge the weight, but to harmoniously improve the condition of the figure, working for a decrease in fat and maintaining muscle mass. Remember that weight loss should be healthy, so you should not fall to the indicators of professional bodybuilders.
It is known that the loss of fat without loss of muscles is the only way to become taught. So how to determine, lose fat, muscle or all together? For starters, measure the share of fat in the body.
Determination of the percentage of subcutaneous fat
Below is an overview of the 5 most common methods for measuring the fraction of fat in the body, in parallel with the only method for accurate measurement of the fat concentration (but most likely you do not want to use it). Although these methods have different accuracy, the key to determine the level of fat is a sequential measurement of all the time (with repeatability), so that you can effectively trace your progress.
Measurement of the percentage of fat in body №1: measuring the skin folding Calipometer
The "skin fold" method is measured by the proportion of fat, the fat is clamped with their fingers and then the thickness is measured by the Calipometer. Results are given in millimeters that you compare in the map with age and floor to obtain the value of the fat concentration. There are many different types of Calipometers, which range from measuring only in one place, to the production measurement at 7 points, the Jackson Polama method (some even have 12 measurement points).
Advantages:
- Accuracy
- Reliability (if there is experience in use)
- High repeatability
disadvantages
- The impermanence of measurements (the same accuracy is necessary for each use)
- More than one-point test requires a qualified specialist
- For people with overweight 35+ pounds, fat may not fit into a Calipometer, which will deprive the measurement of accuracy
Conclusion
Skin fold is without an efficient, accurate and practical method for measuring and tracking the fraction of fat. Personal Calipometer is not expensive and it turns out to be enough for many.
Determination of fat under the skin # 2: Bioimpeant
Bioimpened beamsometry (BIA) determines the electrical impedance or resistance to the flow of electric current through the body. Muscles contain a lot of water, and spend the current well, while fat contains little water, and the current spends badly. Based on the strength of the impedance, along with growth and weight, BIA scales evaluate the muscular mass free of fat and the share of fat in the body.
Many common scales go with built-in BIA characteristics, while others require retention in the hands of BIA devices. Due to the fact that the BIA test is based on a water balance of the body, your hydration state may affect the accuracy level.
Dignity
- Very simple management
- Inexpensive (most of the scales cost about 50 dollars, or even less)
disadvantages
- Doubtful accuracy
- Various results, depending on the level of hydration
Conclusion
If you cannot use a Calipometer, then this is the second option. If you have a high share of fat (the calipometer cannot capture the skin fold), or it is necessary to reset more than 35 pounds, start with BIA, and then go to the Calipometer. BIA Data for low fat people tend to deviate from true.
Measurement of the percentage of subcutaneous fat # 3: Anthropometric method
This method uses the measurement of circles to estimate the fat concentration. The US Navy method takes the waist circle, neck and growth for men, and the circumference of the hips, neck and growth for women.
US Navy method is available on a website where you can enter your measurements into the right column.
Dignity
- Simple use
- Low price
disadvantages
- Dubious accuracy (fat is not directly measured)
Conclusion
This method is considered the least accurate, because it does not directly measure fat (even try). For example, the measurements of the Calipometer showed about 6% fat, and the anthropometric method is 11.5%. But if you do not have BIA scales or a caulipometer, then it may be a suitable start.
Calculation of fat percent number 4: hydrostatic weighing
This method is considered to be the "gold standard" (error +/- 1.5%) measurement of fat in the body, which requires immersion in a special water tank. As a result of the fact that the bones and muscles have a greater density than water, a person with greater fat mass in water weighs more, and has a low fat percentage. Accordingly, a large amount of adipose tissue makes the body easier in water, and it has a greater percentage of fat.
The read accuracy depends on the release of all air from the lungs during the preliminary check. The test lasts about 20-30 minutes, costs about 100-150 dollars, and is carried out in research laboratories, universities and hospitals.
Dignity
- Very high accuracy, the test is considered the Gold Standard
disadvantages
- Impracticality
- High price
- No ability to repeat (unless you want to dive again into the tank and pay 150 dollars)
Conclusion
If you are extremely interesting to get measuring the fat concentration in the body, or you are a bodybuilder or a fitness model, tracking your progress, hydrostatic weighing may make sense. In all other cases, this is not practical.
Measuring the amount of subcutaneous fat in body No. 5: Dara Scanning
Two-energy X-ray absorptiometry, known as Dair, quickly becomes a "new" gold standard for measuring body fat, because it is based on a three-chamber model, which divides the body to a common bone mass that does not contain fat mass and a mass of adipose tissue. Hydrostatic weighing, on the other hand, uses only a two-chamber model (a mass that does not contain fat and fat weight).
Dara also allows you to analyze the distribution of fat by body, so you can present with accuracy as fat is distributed in various parts of the body. In the past, Dara was used only for measuring the bone mineral density during osteopenia and osteoporosis in the elderly. The procedure uses a low dose of x-ray scanner, so it is sufficiently safe, and lasts about 10-20 minutes.
Dignity
- Very high accuracy
disadvantages
- High cost: about 250 dollars
- There is no ability to repeat (if, of course, you do not think to spend 250 dollars every few weeks)
Conclusion
Like hydrostatic weighing, if you are very curious, or if you are a bodybuilder or model tracking your achievements, then Dara makes sense. Otherwise, it is too uncomfortable and expensive.
All these methods are based on algorithms that translated the measured parameters in assessing the share of fat, none of them is ideal. Algorithms have variations based on basic assumptions and formulas relating to various nations.
So what is the only precise method of measuring fat? Cut the body and consider fat like when opening. Indeed, this is the only way to measure the concentration of fat in the body most accurately.
Reading time: 6 min
One of the most objective indicators of body quality are not numbers on the scales, but the ratio of muscles and fat. Today we will consider the question of how to measure the percentage of fat in the body at home, without resorting to the services of professional nutritionists.
When you lose weight, it is important not easy to dump weight, but get rid of fat. As a rule, even to eat in a reasonable deficiency of calories, 1 kg of muscles will leave for every 3 kg of fat. But to determine this accurately and, if possible, adjust the power and physical exerciseit is important to monitor the volume subcutaneous fatbecause the digit on the scales will not always be indicative.
Muscles are harder fat, so even with the same weight, two people can have absolutely miscellaneous quality body. The less the percentage of fat in the body and the more muscle percent, the body will be reliable. In women, by virtue of physiological reasons, more fat cells than in men, so it is always more difficult to build muscle mass of the female floor.
How to measure the percentage of fat in the body?
There are some simple waysHow to 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. Measurement Fat Fat
The most convenient and accurate way to calculate the percentage of fat in the body is considered to measure fatty folds using a ruler. You can use a calipercule, and you can purchase a special device for measuring the percentage of fat - caliper . He has inexpensive cost, and it is ideal for measuring the percentage of fat in the body.
What is the essence of this method of measurement? You measure the thickness of the folds in four different places and, on the basis of this, count on the percentage of subcutaneous fat in the body. The final result is as close as possible to the real, so this method is considered the most optimal for measuring the composition of the body.
So, with the help of Caliper, measure the fold thickness in four different places:
- Triceps: In the middle between the shoulder and elbow joint on the back of the hand.
- Biceps: In the middle between the shoulder and elbow joint from the front side of the hand.
- Shovel: The fold is taken just below the blade at an angle of 45 degrees.
- Waist: 8-10 cm on the right or left of the navel at the same level.
For clarity, shown in Figure:
Then you need to fold all 4 values \u200b\u200band find the number in the number plate received (first column). Please note that even with the same set of folds for men and women, the percentage of fat will be different:
2. Using the body-analyzers scales
Now the new generation electronic analyzers analyzers are available on sale, which measure the percentage of fat and muscle mass with the help of modern technologist. 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
On the Internet there are many different calculators that measure the percentage of fat in the body at the calculation of data on age, growth, weight and volumes. We offer you two calculators - you can try both and compare the data obtained:
This method is not capable of jewelry accuracy, since measurements are carried out on the basis of body volumes.
If you lose weight and follow the quality of your body, then try to measure the percentage of fat in the body a month 1-2 times a month. It will help you not mindlessly drop overweight, and systematically improve body composition.
In the process of weight loss should not be focused only on the figures of the figures on the scales. You can maintain a stable weight, but reduce the fat mass and increase muscle. And you can lose kilograms, but at the expense of water and muscles. Track the volumes, follow the changes in the photos, measure the percentage of fat in the body, and then you will be able to fold a more objective picture.
This fat calculator uses the method of measuring the volume of the 3-4-parts of the body containing fat for a special formula and is widely used in the US Navy to estimate the percentage of fat in the body. Online calculator Fat may be useful to give a general idea of \u200b\u200bwhat is your percentage of fat in the body. Entering information on the growth and volume of body, the calculator can give general information about the share of fat in the body.
Online calculator fat. Instructions.
It is necessary to measure with a tape measure with an accuracy of 0.5 cm / 0.25 inches in the following places:
- Neck: Measure below the larynx, slightly tilting it down in front of yourself.
- Waist: Women in a narrow place; Men at the navel level.
- Hips (Women only): In the widest place. Male thighs to measure and enter into a calculator do not need.
These numbers only give an approximate representation. The above calculations are only a simple direction, and do not take into account personal features, such as your level physical training, muscle mass and other factors. If you doubt about your weight, contact your attending physician.
Average fat percentage in the body
When someone hears the term ", then usually this concept is associated with something of the terminology of professional bodybuilders. This is because in the circles of bodybuilders about the low level of fat, quite a lot of noise is created. To be competitive, professionals must have a very low percentage of fat (5% or so). Although it raises awareness of the development of low fat in the body, it also creates quite limited perception. The percentage of fat in the body on different levels means different things. In fact, for average person, 5% fat can cause serious health problems. Conversely, 25% fat, can be either healthy or unhealthy depending on your age and gender. To ensure clarity, it is better to pay attention to the scale of fat percent in the body, and what they represent.
The average fat percentage in the body varies for men and women
When it comes to the definition of healthy percent fat in the body, it is very important to note the differences between men and women. In women, indicator good health It is a higher percentage of fat than in men. The reason for this - women require a higher level of fat for safe pregnancy. As a result, healthy, providing an optimal health condition, from different floors will be different.
- For women At the age of 20 and 40 - from 19% to 26% fat, as a rule, a good and excellent indicator. For women aged 40+ to 60+, from 23% to 30% are considered good and excellent.
- For men At the age of 20 and 40, from 10% to 20% fat, as a rule, good and excellent indicators. For men aged 40+ to 60+, from 19% to 23% is considered a good and excellent indicator.
If the percentage of fat in the body for both age groups exceeds the highest healthy interest or lower than the lowest healthy interest listed here, the result can be considered satisfactory or bad. Consequently, you should find a way to get rid of fat or raise it. Lose excess fat It's not so difficult, however, some kind of exercise program is needed, since only diet will not help with loss of fat.
Start watching yourself and for your meal is never late. People seeking to lose weight or, on the contrary, gain weight, you need to know the percentage of fat in their body to work out proper diet and calculate the daytime calorie norm.
Calculate the percentage of fat in the body will help online calculators. They will also indicate the calorie rate for weight loss, maintenance or weight gain. In addition to calculators, there are other ways to determine the percentage of fat in the body:
- by photo;
- method of Cover Bailey;
- yMCA method;
- additional vehicle YMCA;
- uS fleet method;
- special weights;
- on the basis of BMI;
- measuring skin folds.
Read more about each of the ways to calculate the percentage of fat will be described below.
The minimum mass fraction of fat, which is considered the norm, is 5-9% in men and 13-15% in women. Fat in the body should not be less, otherwise there is a risk to harm health. Fat mass - An important component of our body. It performs a large number of different functions:
- reserves energy;
- retains nutrients;
- protects internal organs;
- provides a normal temperature.
Without a normal percentage of fat mass, girls may break the menstrual cycle and reproductive function.
Calculation of the percentage of fat
Learn your percentage of fat 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 designate the floor, height and weight. Sometimes it is necessary to measure the volume of the waist, hips and neck, but it is easy to do it. What exactly needs to be measured - depends on the method of calculations that you decide to take advantage.
But it should be borne in mind that in addition to the fat mass of the body, there is also a bone mass. Sometimes a person can have really "heavy bones." Bone Mass Norms differ in men and women.
Bone rate
In addition to bone, in human organism There is a bad body weight - this is a mass without taking into account the percentage of fat in the body. It is often called "scarce." With different muscular weight Weight indicators will vary.
| Age | Men | Women | ||||
| Lot | Norm | Few | Lot | 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% |
| older 70. | >46% | 37-46% | <37% | >32% | 27-32% | <27% |
What shows the calculation of the percentage of fat
You can easily measure the percentage of fat in the body, but it is not always clear, which means the figures obtained. The same percentage of fat in men and women means completely different results. The ratio of fat, muscles and water in the body will help you learn in any medical center. The rate of fat content in the body is indicated in the table.
Table levels of fat
Table: Fat percentage and age
The percentage of fat in the body strongly depends on age. Let the minimum level necessary for the normal functioning of the body, do not change, but the perfect percentage of fat grows with age.
The normal percentage of fat in the body of a man is smaller than the normal percentage of fat in the body of a woman. This is due to the presence of estrogen hormone in the female body, which affects metabolism, so the fat rate in the body of a woman is higher.
A healthy percentage of fat is at least 10-12% for women and 4-5% for men. A smaller fat is a threat to health.
Table dependency percentage of fat from age
| Age | Men | Women | ||||||
| Very good | Okay | Middle | bad | Very good | Okay | Middle | bad | |
| 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% |
| older 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 video
Why measure the percentage of fat in the body
The percentage of fat you need to know people who want to get rid of excess weight. Having learned the percentage of fat, you can watch progress with great success. Knowing your calorie norm, it will be easier for you to choose a diet. In addition, people with disadvantaged data on the number of fat mass will help in the weight set and will not give the minimally permissible threshold.
During weight loss and muscle mass kits, the percentage of fat should be measured once a week or two. Since the percentage of fat in the body of a woman is greater, then increase the percentage of muscles to her will be more difficult.
How to measure the percentage of fat in the body
To measure subcutaneous fat in the body, it will be more correct to contact the medical center. Moreover, if you are fundamentally important for the accuracy of the result. However, the subcutaneous fat coefficient can be measured at home. There are a large number of different ways to determine the percentage of fat, differing accuracy of the results and simplicity of measurements.
To find out the percentage of muscle in the body, measure the tailoring tape biceps in a relaxed state. Next, measure your forearm, one thigh and shin. All measurements are made in the widest place. Take the caliper, take the folds of the skin on the biceps, lay the key under it and slide slightly. Secure the result. Repeat on triceps, forearm, hips and lower legs.
For more accurate calculations, measure on the left, and on the right side of the body, and then output the arithmetic average.
Girth Record in centimeters, hopping in millimeters.
R \u003d (the amount of girth / 25.12) - (the amount of the hopes / 80). Using this formula, you will receive the average radius of the 4-links of the upper and lower chain.
To calculate muscle mass, use the following formula:
Muscular weight (grams) \u003d growth (cm) × R × R × 6,5
If you are interested in the result in percent, use another formula:
Muscular weight (%) \u003d muscle mass (kg) / body weight (kg) × 100
Read more about what to do, look at the link:
By photo
One of the most simple ways to determine the amount of fat in the body. Look at the pictured photos and find the one that most accurately repeats the outlines of your figure.
The share of adhesive tissue is determined quite inaccurate. The distribution of fat for everyone is individually, that is why the visual method can determine the composition of the body only approximately. Only a person who has long been engaged in the visual assessment method will be able to name the maximum accurate result.
Using body-based analyzers
Such scales are in medical centers and halls. With the help of a special device, the analyzer considers 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 attend medical centers is not always present, the scales for calculating fat mass can be purchased for measurements at home. There are several rules for using this instrument:
- weigh an empty stomach;
- try not to allow touches to the device with wet hands, as it can negatively affect its work;
- when weighing, be sure to consider the possibility of a short error.
Note: For some categories of people, the data obtained will be incorrect. For example, for pregnant women and people with eath.
Fat fold
This method is considered to be the most accurate when measuring the amount of fat in the body. Measurements are made by a caliper, which can be replaced by a caliper. Measure:
- Triceps. In the middle.
- Biceps. In the middle.
- Under the blade. Angle 45 degrees.
- Waist. 8-10 cm away from the navel.
Press the fold before easy squeezing. Talk to the naked body. Drop can do both along and across. It will be better to take the folds and on the left, and on the right side of the body, and find the arithmetic average. You will receive an accurate result if you measure carefully and scourpores. It will be better to call an assistant that will help with 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 | 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 through formulas. To begin with, calculate the body area:
S \u003d Growth × Weight / 10. The result will be in square meters.
- biceps;
- triceps;
- forearm;
- breasts (only in men);
- stomach;
- shovel;
- the front surface of the hip;
- shin.
It is also better to measure on the left, and on the right side, and follow the exit arithmetic average. The fact is that the human body is not perfectly symmetrically, therefore the thickness of the folds can be slightly different.
Find the average fold thickness:
- for men: d \u003d amount of protection (mm) / 16;
- for women: D \u003d the amount of hopes (mm) / 14.
Thus, you learned the average value between the fold thickness and body area. Now you can proceed to calculate the amount of fat:
Fat weight (kg) \u003d s × d × 1,3
% fat \u003d weight fat (kg) / body weight (kg) × 100
On the basis of BMI
The method of calculation based on the BMI (body mass index) is the most popular. To calculate the BMI, use the formula: weight (kg) growth (M) growth (m)
It is noteworthy that the norm is the same for the male and female organism.
Norma BMI
| Deficit | <18,5 |
| Norm | 18,5-24,9 |
| Excess | 25-29,9 |
| Obesity | >30 |
This method does not suit people engaged in sports, for their main volume and weight - muscle mass. With an elevated BMI, athletes do not affect fat, but in muscles. In addition, this technique will not suit pregnant women, since a certain part of their weight is the weight of the fetus.
With the help of various calculators
An online calculator for calculating the percentage of fat is a fast and not labor cost way. The percentage of fat calculator calculates independently. You only need to enter the specified data.
After the calculator gives the percentage of fat in the body, check the result with the table. The huge plus of such calculators is that they will help you calculate the daytime calorie rate. After all, each person, depending on its gender, age and lifestyle, has its own calorie rate.
Description of fat percent 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 their growth, for others - you need to conduct a considerable amount of measurements, but each method will help to determine the level of fat in a fairly accurate volume. However, do not count on them to calculate the level of muscle mass, for such purposes there are other ways. How to do this one of the methods:
US Fleet Method
When selection of servicemen in the US navy, you need to meet certain parameters. There are many great many. Fat level indicator is one of the most important.
If you decide to find out how much fat in the body, make several measurements:
- height;
- waist;
- hips (for women).
Measurements are made in centimeters.
Formula for men:% \u003d 86.010 * Log (belly-neck) - 70.041 * Log (height) + 30.30
Formula for women: \u003d 163.205 * LOG (belly + hip - neck) - 97.684 * log (height) - 104.912
Method of Cover Bailey
This method, determining the amount of adipose tissue, appeared quite recently. In addition to separation by sexual sign, people qualifies in age categories. If you want to know whether the excess fat is present, then it is necessary to measure the wrist, shin, hip and hips. Next, follow the formulas:
% HHMT (men) \u003d waist + 0.5 x hips - 3 x forearm - wrist
% HMH (women) \u003d hips + 0.8 x thigh - 2 x Genuine - wrist
People over 30 years old:
% HHMT (men) \u003d waist + 0.5 x hips - 2.7 x forearm - wrist
% HHMT (women) \u003d hips + 0.5x thigh - 2 x shin - wrist
YMCA method
This method of calculating the percentage of fat in the body developed the YMCA Youth Volunteer Organization. For calculations, the waist measurement and body weight will be required.
Formula of calculation
For men:% fat \u003d -98.42 + 4,15Talia in inches-0,082ves in poundswees in pounds 100%
For women:% fat \u003d -76,76 + 4,15Tali in inches-0,082ves in poundswees in pounds 100%
An additional YMCA method
This method calculates the fat weight using more measurements. Measure:
- wrist girth;
- hidden;
- forearm;
- waist.
% HHMT \u003d 100 (4,5tal-0.082VES-94,42) weight
% fat \u003d 0,268VES-0,318 recording + 0,157Talia + 100% HMT + 0,245Bend-0,434Ped bill-8,987
The share of fat must be relatively accurate. If you have a too high or low level of fat, it is better to entrust the calculations on an online calculator.
Comparative table methods
comparison table
To find out the percentage of fat, it is absolutely optionally to contact specialized clinics or medical centers. There are a huge variety of different ways, each of which can be resorted at home. All of the above methods guarantee an accurate result if instructions for execution are followed.