Recently, methods for determining the percentage of body fat as a general indicator of good appearance and body quality have gained immense popularity. We can say that this percentage of fat successfully replaces the good old body mass index.
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.
Muscle definition. Visible with low fat content best.
Distribution of body fat.This is really very difficult for all of us. In some, bros accumulate more on the trunk, while in others, on the legs. There are women whose upper body is absolutely "dry", but the lower (thighs and buttocks) are a real store of adipose tissue. And some have the opposite. Most women, of course, carry most of their fat on their bellies.
Different body shape. The classic case is that a skinny 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, as well as 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 this state. As in the topmost picture. This kind of body is characterized by simply incredible tracing of veins, which resemble the map of the "Rivers of Russia". The muscles are also very well contoured. Hell, even the veins are visible on the buttocks, and this is not the most beautiful sight. If you, bro, don't have fat on your buttocks, then your percentage of fat 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 the normal functioning of the body. So think about it.
Body fat content 6-7%
Typically, this amount of body fat 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. Typically, when a bro reaches this level of body fat, his family becomes perceptibly anxious as his face becomes extremely contoured and slim. The muscles are very clearly divided, the veins are visible on the limbs, sometimes on the chest and abdomen. The less fat, the better the veins are visible - keep that in mind, bro!
Fat content 10-12%
The most stable level, which is easily maintained, even if you stop training for a week and relax a little (a little!). This view is most loved by women, Hollywood stars are most often associated with it, with such a body it is not a shame to walk on the beach. The muscles are well separated, but not as well as in previous examples, where each muscle was seen very, very well. Veins protrude in the arms, but not above the elbow and slightly on the legs.
Body fat content 15%
It is characterized as lean and fit. The outlines of the muscles are there, but there is no clear separation between them. So, light drafts. 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 protrude almost nowhere. Folds and a small pouch of fat appear on the belly. The body looks soft and round. This 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 starts to increase and its ratio to the hips goes like 9/10. Some fat is deposited on the neck. Over 25 percent of body fat in men and women is obesity.
Body fat content 30%
Fat begins to accumulate on the lower back, back, thighs and calves. The waist becomes slightly larger than the hips. The belly begins to protrude. There is no muscle separation.
Body fat content 35%
The dude is getting heavier and heavier. Most of the fat is found in the belly, forming a beer belly. The waist circumference can be up to 100cm ± 1cm.
Body fat content 40%
The waist can reach 120 centimeters in girth. It becomes very difficult to climb stairs and walk for a long time. Bending over because of the huge belly becomes extremely difficult.
We figured out about bro, now about the ladies. Are they getting fat too? (Oops!)
On average, girls have an 8-10 percent higher body fat content.
The fat content in the body of a woman is 10-12%
This is usually the case in female bodybuilders. This level of fat in a woman's body is unsafe: menstruation can disappear altogether. Very high definition of the muscles and strong protrusion of the veins throughout the woman's body, especially on the arms to the elbow.
Fat content in a woman's body 15-17%
Even though it's beautiful, many researchers still think it's unhealthy for a woman's body fat. Bikini and fitness models boast this body fat content. Muscles are clearly visible on the trunk, arms, legs, shoulders. There is a slight separation of the muscles on the body. The thighs, buttocks and legs are slightly rounded, but they will never get big, as well as the chest. But it's beautiful, IMHO.
The fat content in the body of a woman is 20-22%
Athletic female body. Tightened up. Minimal separation between muscles. A little grease on the arms and legs.
Fat content in the body of women 25%
The most typical rate. Not fat, not thin. There is no excess body weight, there is a little excess on the hips and buttocks.
Body fat content of women 30%
Fat is deposited on the lower part of the body: on the thighs, buttocks. Folds appear on the abdomen, which are difficult to get rid of. The abdomen protrudes slightly.
Fat content in the body of women 35%
The hips become wider, the belly protrudes strongly. When the girl sits down, folds appear on them. The hip circumference can be over 100 centimeters. Waist circumference - more than 70.
The body fat content of a woman is 40%
The hips become about 110 centimeters. The waist is around 90 centimeters. The legs are slightly above the knee over 60. This is overkill, and strong.
Fat content in the body of 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, friability appears everywhere, but this is very strong. Dimples appear.
Fat content in the body of women 50%
Well, here, as you know, everything is really bad, both for health and in general. The body turns into many dimples, becomes loose, and the lower part seems to be much larger than the upper one.
Traditionally, the formula for calculating the ideal weight is considered to be height in centimeters minus one hundred. For example, the normal weight for a height of 180 cm is 80 kg. Despite the fact that this formula really allows you to assess the presence of a pronounced excess or underweight, the resulting figure is mistakenly considered an ideal weight. Ultimately, gender and age must be considered.
In most cases, the ideal weight of a person is the weight that he had at the age of 18-20. However, a sedentary lifestyle and regular excess often disrupt metabolism and lead to a set of excess fat mass. On the other hand, exercising and gaining muscle also increases weight - but with positive health effects.
Note that modern nutritionists do not start from the formula for calculating the ideal weight (or even not from the body mass index), but from. This indicator allows not only to calculate the conditional deviation from the "normal" weight, but gives an understanding of how much excess fat there is. High fat levels are dangerous, even if the numbers on the scale are perfect.
// Formulas for calculating the ideal weight:
- broca's formula (growth minus one hundred)
- lorentz formula
- body mass index Quetelet
Overweight or excess fat?
When determining the ideal weight according to the formula, you should always remember that adipose tissue is twice as light as muscle. A man with a height of 180 cm and weighing 80 kg can be either a fairly overweight person or a muscular athlete - however, the body mass index will be the same. The difference can only be seen with a complete body composition analysis - including quantification.
Experts believe that it is the presence of visceral (internal) fat that poses a serious threat to health. In addition to mechanical influence - such fat squeezes the stomach forward and creates a large belly - visceral fat is actively involved in the metabolism. Excess such fat is associated with elevated levels of "bad" cholesterol, high blood pressure, and impaired insulin action.
Determination of the ideal weight according to the formula "height minus one hundred" was proposed in 1850 by the French researcher Paul Broca, based on the analysis of large amounts of statistical data. Interestingly, even the scientist himself in later works noted that the formula derived by him is not at all universal - it is suitable only for people with a height of less than 165 cm.
In 1929, Brock's formula was corrected by the British scientist Lorenz. Now the gender of the person was taken into account (the ideal weight formulas for men and for women are different), as well as age. Lorenz noted that the calculations will be correct only for those people who are under 40 years old.
// Lorenz formula for men:
- Ideal weight \u003d (height minus 100) - (height minus 150) / 4
// Lorenz formula for women:
- Ideal weight \u003d (height minus 100) - (height minus 150) / 2
Body mass index (Ketele formula)
In parallel with the search for a formula for calculating the ideal weight, in 1869 the Belgian scientist Adolphe Ketele proposed a theory. According to this indicator, it is possible to indirectly assess whether the weight of a particular person is underweight, normal or overweight. The scientist argued that BMI less than 18 means underweight, 18-25 is normal, 25-30 is overweight, and a number above 30 means obesity.
// Ketele formula:
- BMI \u003d (weight in kg) / (height in meters) 2
It is important to note that modern science does not consider BMI to be an accurate measure of whether you are overweight. Experiments show that body mass index revealed obesity in only a third of really obese men and in half of women. The role, as we mentioned above, is the presence of internal fat - and its amount cannot be calculated using the formula.
How to calculate excess weight?
Despite the fact that calculating the ideal weight can be useful in the presence of obesity (the formula can show that the real weight exceeds normal by 15-20 kg), for people with an ordinary physique, any mathematical methods for determining excess weight will give only an approximate figure. Ultimately, to determine the normal weight, it is important to understand what type of physique a particular person has.
For example, they are distinguished by a slow metabolism and a massive bone structure - in contrast to naturally thin ones with thin bones. Sports, in turn, are characterized by a fast metabolic rate and increased muscle mass. Each of these body types will have a range of normal and ideal body weights.
Determining the percentage of body fat
In the material on the definition, photographs of various types of male and female figures are presented - based on them, you can determine your approximate percentage of fat. The exact figure can be obtained by measuring subcutaneous fat with a caliper or special “smart” scales with the function of determining body composition.
Athletic men have approximately 6-13% body fat, the average normal figure is 18-24%, and obesity starts at 25%. In girls, the percentage of fat is significantly higher - an athletic physique is characterized by 14-20%, and the average level is 25-30%. Moreover, only this figure, and not the ideal weight formula, can show the presence of excess weight.
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Using formulas to calculate ideal weight or to determine body mass index (BMI) is only suitable for people who are markedly obese or dystrophic. Body fat percentage is a much more accurate indicator. However, it is important not only to know the amount of fat in the body, but also to constantly monitor the change in this indicator.
If you are an athlete or just a person who is worried about his state of health, then you probably wondered how to determine. There are several ways to do this. Each of them differs in the level of difficulty. The fat calculator offered by many Internet users is often inaccurate, so we will look at the most correct formulas and other ways to control your weight. To date, many new techniques have been developed that allow you to find out the most accurate result, but they all require financial investments. Choose the most acceptable method for yourself and further focus on it.
Why Calculate Body Fat
Every time you step on the scale, you notice a certain dynamic. You either get better or lose weight, albeit slightly. But not always the pounds you lose are body fat. It can be muscle mass or banal dehydration. If you want to lose weight or gain weight, you should be interested in subcutaneous fat. In addition, the formula is more accurate if you know how much excess deposits you have in your body. Therefore, it is imperative to find out this indicator, and today we will talk about how to do this.
The easiest ways to determine the amount of body fat
Weight for height and age is determined taking into account the amount of body fat. It may be large, but it will only be composed of muscle, water and bones. Let's take a look at how to determine the percentage of body fat:
- Special scales that measure the amount of fat in the body. It is up to you to decide whether to trust this invention of humanity, since it is impossible to accurately verify whether you will receive truthful information.
- You can take a careful look at yourself in the mirror and determine the amount of excess fat. But it is difficult to objectively assess oneself, so this method is rarely accurate.
- Use to measure your waist and forearm. If there are less centimeters at the waist, and more on the arm, then your body fat decreases and muscle mass increases.
Any of these methods are available to everyone, but you cannot find out the exact results with their help. In addition, by assessing the general condition of the body fat, you will not get specific numbers.
To find out your body fat percentage using the Lyle McDonald Method, you must calculate your BMI. To do this, use the formula: BMI \u003d weight in kilograms / height in meters squared. Next, find your metric:
- BMI \u003d 13-20. Then the percentage of fat is 13.5-24;
- BMI \u003d 21-30. The percentage of fat is 25.5-39;
- BMI \u003d 31-40. The fat percentage is 40.5-54.
This method of determining the thickness of the body fat is quite popular among girls, but there are other methods that allow you to calculate this indicator more accurately.
The most effective way to measure body fat
If you are interested in how to determine the percentage of body fat using medical equipment, then you should evaluate your financial capabilities. Even in government agencies, this method is costly, but it is the most accurate of all. It is used by professional athletes before competitions when it is required to provide official data on the state of the body.
The essence of the method is as follows: special electrodes are fixed on the wrists and ankles through which a weak electric current passes. Body tissues resist it, and the level of this resistance is measured by medical devices. You will know the result immediately after the procedure.
But this method has a significant drawback. If your body is out of water balance, the equipment may show incorrect results. Therefore, the procedure is usually carried out twice. When the swelling in the body disappears, the devices can show the percentage of fat lower than the previous time.
Such an analysis does not need to be carried out without the need or a special referral from a doctor; it is better to use other methods to calculate the amount of body fat.
Underwater weighing method
The ideal weight for height and age can only be determined by taking into account the amount of body fat. The underwater weighing method gives the most accurate result of all methods known today.
The essence of the underwater dimension is as follows: when a person is completely immersed in water, he loses such an amount of weight that was displaced by him from the container in which he is. After the procedure, the person is weighed on conventional medical scales, and experts compare the weight in water with the body weight on land. After carrying out certain calculations, the amount of fat in the body is calculated.
Using a caliper for women
To find out the percentage of body fat (the norm for women must be strictly observed, since this greatly affects overall health indicators), use the caliper. This is a device that measures the thickness of the fat layer on any part of the body.
So, how to determine the percentage of body fat using the caliper:
- Find out the thickness of one fold of fat on the back of the shoulder;
- Calculate the thickness of the lateral fold between the ribs and the thigh bone;
- Measure the thickness of the belly fold, slightly stepping back from the navel;
- Use the formula: (the sum of all three folds in centimeters + the same figure squared + 0.03661 * the number of your years) + 4.03653.
You need to practice to calculate your body fat percentage yourself. The norm for women - the calculation of the exact results is done 3 times. With this device, you can calculate the amount of fat in men.
Using the caliper for women and men
The fat calculator below is fairly accurate, but you need to practice using the device to get reliable results. So, to find out your indicator, follow the instructions:
- Find out the thickness of the fold on the back of the shoulder.
- Measure the thickness of the fat fold on the front of the shoulder.
- Calculate the thickness of the back and belly folds.
- Add up all the metrics you get.
To find out the amount of fat in the male body, use the following data:
50 and more years |
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To find out the fat content in the female body, use the table:
50 and more years |
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This method allows you to find out the exact indicators. Plus, when you figure it out, it's easy to use. The disadvantage is that it is sometimes difficult to take measurements on your own and require the help of another person.
The human body is a very complex mechanism. The normal fat content in it is different for the average person and the athlete. From 10% for women and from 3% for men is a necessary indicator. A low percentage of body fat indicates that you urgently need to gain weight, otherwise you may have health problems.
Up to 31% fat for women and up to 25% fat for men are normal numbers. If your numbers are higher than them, you need a special diet and exercise to reduce body fat. The sooner you start fighting overweight, the more time your body will have to normalize all metabolic processes.
So, a person needs to know the percentage of subcutaneous fat in the body in order to control body weight and prevent health problems associated with underweight or overweight.
Which indicator to choose is up to you. But do not neglect even the simplest methods in order to at least approximately know how much your body fat is normal. Remember that not only your appearance, but also your health condition depends on its amount.
Dietetics does not stand still. To calculate your ideal weight, it is not enough to take into account only the individual structure and height. The norms for the content in the body of fat for both sexes, as well as for the three types of constitution of the physique, height and age have been created.
Conclusion: for 1 a month of training a man lost half a kilogram of muscle and 6,5 kg of fat is a very good result, which means that this program and diet works!
Note:
Remember that when you lose fat, you also lose muscle. In general, this ratio \u003d 1/3, i.e. on 1 kg of lost muscles accounts for about 3 kg of fat.
Well, in fact, now everything is for sure, I consider my mission accomplished, and the article completed. Let's sum up and say goodbye.
Afterword
Another practical article was written, today we talked about the percentage of body fat, how to measure it, and what it should be. I am sure that now you will easily learn how to do this and will know in which direction you need to adjust your training program and nutrition issues. This means you will take one more step towards the body of your dreams! Measure yourself well. Until next time!
PS. Do you still have questions, misunderstandings and other miscellaneous things? Then don't leave until you get an answer through the comment form.
PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
The percentage of body fat is an important indicator that many ignore, focusing only on the kilograms and the arrow on the scales. But we all want to get rid of fat, not the weight of bones and muscles. In addition, people of 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 that with a 100% hit it will tell. There are more accurate methods, there are simple methods that show this approximately.
1. Identification by photograph
The fastest and easiest way. To determine your body fat percentage, you need to find a figure that closely resembles yours.
Cost: Free. Pros: fast, free. Cons: requires your assessment of yourself, which is not always objective. We can unconsciously “throw off” a few kilograms in our mind and compare ourselves with the slimmer version in the photo.
2. Using the caliper
Caliper is a special device that measures the thickness of the skin and fat folds in different parts of the body. Based on the figures obtained, the percentage of fat is determined according to special tables or formulas.
Method number 1: measurements for women
1. The 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 bones of the thigh.
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) + 4.03653where:
AND \u003d 0.41563 x (sum of all three folds in mm)
IN \u003d 0.00112 x (sum of all three folds in mm squared)
FROM \u003d 0.03661 x age in years
Method number 2: measurement for women and men
We add the resulting numbers in mm and find out the percentage of subcutaneous fat using the table:
Cost: 500-800 rubles for a caliper. Pros: quickly, you can do it yourself at home, fairly accurate indicators. Cons: practice is needed to learn how to use correctly or someone else's help, calculations are required using formulas.
3. Bioimpedance analysis
A weak current is passed through the body using electrodes attached to the ankles and wrists, after which the electrical resistance of the tissues is measured. The method is based on the fact that 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 public health centers. Pros: fast, does not require any activity. Cons: the price, the need to visit the clinic, the use of equipment of different quality. Not always accurate indicators, since the figure can be affected by the water balance (edema).
4. Scales with an analyzer of fat percentage
The principle is the same as in bioimpedance: the device passes a weak current through you and calculates the resistance of tissues.
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 figure can be affected by the water balance (edema). When measured again, the loss of fluid can show a decrease in the percentage of fat mass on the scales, although in fact it has remained unchanged.
5. Underwater weighing method
The method is based on Archimedes' law: a solid immersed in water loses in its weight as much as the liquid displaced by it weighs. Since lean body mass and fat mass are different in density, the percentage of fat mass is determined by comparing body density after normal weighing and underwater. The method is complex and rarely used.
Cost: failed to find out Pros: the most accurate method for today. Cons: duration 45-60 minutes, complexity of the procedure and, probably, high cost. Fear of diving.
6. Determination by body mass index from Lyle MacDonald
The method is only suitable for untrained people, i.e. for beginners who have not yet started strength training. For the lucky owners of visible muscles built in excess of the "norm", this method is not suitable.
To determine the percentage of body fat, you need to know your body mass index.
BMI \u003d weight in kg / height in square meters
How to use body fat percentage?
1You can track the change in your body fat during both weight loss and muscle gain. This is much more revealing than the arrow on the scales.
Knowing the weight of your lean muscle mass, you can use the most accurate formulas to date.
What is the normal percentage of body fat?
You probably know that the higher the percentage of fat in the body, the worse it looks. People of the same weight may look different depending on the percentage of body fat - and therefore muscle.
When losing weight, it is the percentage of fat that must be reduced - that is why starvation diets are dangerous, in which muscle and water go away. Unfortunately, even with the most reasonable diet, an average of 3 kilograms of fat lost accounts for 1 kg of muscle and water.
Body fat percentage rate
The minimum amount of body fat is 3-4% for men and 10% for women. With this ratio, the muscle relief under the skin is perfectly visible, down 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 everyday 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 begin with joints, as well as with hair.
A low percentage of fat has a negative effect on the skin. Since fat is necessary for the production of sex hormones, a lack of it leads to problems with potency in men (less testosterone is produced) and to irregularities in the menstrual cycle of women.
Fat rate in women
| Age | Close to ideal | Middle | 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% |
The rate of fat in men
| Age | Close to ideal | Middle | 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 using examples. There are a lot of them 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 pictures of people with less fat: this is how you might look.
Body composition analyzer scales
There are such scales as in gyms, and in online stores you will find home options - now they are inexpensive. They measure body composition using electrical impulses. The indications are based on data on how exactly different tissues resist when current is passed through them. These impulses can only be passed by the organic mass, which does not contain fat. This is how the data is displayed.
When buying an expensive item, remember that you cannot completely rely on this calculation - it is far from ideal.
Fat fold measurement
One of the most effective ways to measure the percentage of body fat is to measure the folds of fat. 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 \u200b\u200bthe percentage of adipose tissue in the body.
Measure the fold of fat at 4 locations:
- At the waist: 10 cm to the right or to the left of the navel at the same level with it
- Biceps: in the middle to the front
- Shoulder: Slightly lower at a 45 degree angle
- Triceps: Midway between shoulder and elbow, back side
Then add up the numbers and find your body fat percentage in the table below:
Determination of fat percentage by calculator
A simple, convenient and sure 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: determination of fat percentage using current
Bioimpedance is the determination of the percentage of subcutaneous fat in the body using a current that is passed through the tissues. This method is not entirely accurate: results can 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 current passage depends on the quality of the tissue: the more fat it contains, the longer the signal travels through it.
Body composition analyzers are usually found in all fitness clubs: you can undergo a bioimpedance examination there at any time. Devices in gyms can be different: the ABC-01 Medass bioimpedance meter, single-frequency, is often found. This instrument measures the resistance at 50 kHz between two electrodes placed on the right side of the wrist and foot. First, the device calculates the total mass of water in the body, then it finds the amount of lean mass - body mass without fat. Lean mass is determined by dividing the total amount of water by the lean mass hydration coefficient, adopted in PO equal to 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 your research, you get a whole book of your health indicators, including mental state. To find where in your city you can get tested on scanme, use the search engine!
If you are losing weight, you need to monitor the amount of fat in your body and avoid methods of losing weight in which you lose muscle and water. Take pictures, visit bioimpedance laboratories, take measurements with a caliper and get an objective picture of the body fat content!
Calculation of the percentage of fat helps to track and control the level of effectiveness of the selected weight loss strategy.
How and what to measure?
You need to measure your height, weight, waist, neck and hips. Also indicate your daily activity level. Enter the obtained measurements into the calculator, click the "Calculate" button.
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Your height (in centimeters): |
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Your weight (in kilograms): |
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Your waist (in centimeters): |
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Your neck (in centimeters): |
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Your hips (in centimeters): |
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Physical activity: |
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Body parameters
To take measurements, you need a measuring tape and. Take measurements with an accuracy of 0.5 cm. Make sure that the measuring tape does not tighten the skin, but does not hang loosely.
- Height - measure your growth without shoes;
- The weight - get on the scales in the morning, without clothes, first visit the toilet and do not have breakfast;
- Waist - Measure the waist for men in the navel, for women - in the narrowest part of the abdominal cavity;
- Neck - measure the circumference of the neck under the Adam's apple;
- Hips - Measure at the widest part of the thighs.
Activity level
- Minimum - passive lifestyle, work at the computer, rare irregular loads;
- Moderate - daily walking, work in motion, active rest;
- Active - regular sports activities, hard physical labor.
Decoding the results
Body mass index - the ratio of weight and height of a person. The formula BMI \u003d kg / m2 allows you to determine how much your weight corresponds to the norm. The formula does not take into account the characteristics of the physique, therefore, it gives inaccurate results if you are an athlete with developed muscles.
| BMI< 18.5 | |
| Norm | BMI 18.5 - 24.9 |
| Overweight | BMI 25-29.9 |
| Obesity | BMI ≥ 30 |
Waist to height ratio - allows you to determine how much abdominal fat is contained in the human body. Underdevelopment and a large amount of abdominal fat lead to diseases of the cardiovascular system, liver and gastrointestinal tract.
Body fat percentage - the permissible amount of fat for men and women is different. The accumulation of fat on the belly and thighs in women is due to the need for an additional source of nutrition and energy in case of pregnancy. A man's body needs more muscles to protect and support his family.
Lean body weight - calculated by the formula: Mass x (100 - percentage of fat). The calculation allows you to find out the weight of a person without body fat.
Minimum Calorie Requirements - the result shows how many calories a person's body needs of a certain height and weight for normal life. The calculation depends entirely on the BMI value, if the body mass index is greater than 25 (which means overweight or obesity), the calculator reduces the daily calorie intake by 15%.
Protein amount per day - the result is influenced by the body mass index, growth, the level of human activity. The protein rate is calculated from the calculation:
- 0.8 grams per 1 kg of weight for people who lead a sedentary lifestyle;
- 1.1 grams for moderately active;
- 1.4 grams for energetic, active people.
Based on the daily protein intake, the amount of other components of the diet is adjusted. It is imperative that the right amount of protein is added to the diet to ensure normal muscle growth with reduced calorie intake. The proportion is used: 30% protein, 30% fat, 40% carbohydrates.
Protein diet
Low Carb Diet
Permissible fat percentage
How much fat mass can a human body contain? Professional bodybuilders, preparing for a competition, reduce the amount of fat mass by up to 3-4%. Their bodies are the perfect relief of muscles that are drawn with the slightest exertion.
A low mass index and an insufficient amount of adipose tissue lead to metabolic disorders in the body. The condition of the skin and hair is deteriorating. Sex hormones are not produced, reproductive function is impaired.
- Minimum index - 5% for men and 10% for women.
- Normal amount of adipose tissue 12-20% for men and 18-25% for women. This index corresponds to a sporty, moderately relief physique and good health.
- Clear signs of overweight and obesity: underdeveloped muscles, body mass index over 30, fat percentage over 30% in men and 35% in women.
With obesity, the person's appearance first of all suffers -, breasts, increased sweating, unaesthetic appearance.
In addition, there is a risk of cardiovascular diseases, joints are destroyed, the spine is bent under the weight of extra pounds. The psyche suffers - self-esteem decreases, self-dislike, irritation, depression appear.
How else to calculate body fat percentage?
Bioimpedance
You can find out how much fat is in the body using the bioimpedance method (measurement of electrical resistance). Doctors investigated the difference in electrical resistance of fat, muscles, bones, water, and based on the knowledge gained, they created a device to determine the percentage of fat. The accuracy of the method is an error of no more than 2%.
Now you can buy a household counterpart - a scale for measuring the percentage of fat and muscle, the work of which is based on the bioimpedance method.
The balance passes a weak electrical impulse through the body. The strength of the current, taking into account the potential difference, shows the degree of electrical resistance of tissues in the body. The composition of the fabric is determined depending on the degree of resistance.
Balances based on the bioimpedance method have several disadvantages:
- The scale can only be used in a warm room at normal body temperature. Expansion or narrowing of blood vessels due to external temperatures is unacceptable.
- Weight measurement is carried out on an empty stomach. Do not take diuretics - the result is greatly distorted.
- You can not get heavy loads or take a shower before measuring weight, in order to exclude an external influence on the water-salt balance in the body.
- The electrical impulse travels along the shortest path, so the device takes into account only the resistance of the leg tissues. If you have thin legs but a large belly, the scale will not give you an accurate reading.
Weighing in water
To study the stage and degree of obesity, doctors use weighing in water. The method is based on theoretical knowledge of fat density, which is different from muscle tissue.
A person is weighed in air and in water, then using complex formulas, the difference between the indicators is calculated and the percentage of fat is calculated.
The procedure is as follows: a person sits in a special chair for measuring mass, connected to a scale. You need to take a deep breath, after which the chair is immersed in water for 10 seconds. To obtain accurate measurements, the procedure is carried out three times.
Fat fold measurement
Measuring the percentage of fat by the thickness of the fat folds is an easier and safer method to study the degree of obesity. Doctors have a special meter for these purposes - a caliper, but you can use a caliper and even a regular ruler.
The essence of the method is to pinch the fat fold at four points on the body and measure its thickness:
- Pinch the fat fold on the triceps, midway between the shoulder and elbow joints, and measure the thickness;
- Measure your bicep fold in the same way.
- Measure the crease under the shoulder blade and pinch the skin at a 45 ° angle to the vertical. Make sure that the crease is along the line that connects the cervical spine and the sides.
- Measure the fat fold in the belly button area, choosing the area with the most fat.
The results obtained are summarized. Use the special table to calculate your body fat percentage.