How to determine the fat content in a person's body. Formula for calculating ideal weight - how to determine your normal weight? Using a caliper for women

“Body fat percentage is a measure of body composition. Unlike weight, body fat relates to all important aspects of your body composition." — Rob Fagin, author of Natural Hormonal Health.

“Losing weight is the wrong goal. You should forget about your weight and instead concentrate on losing fat and gaining muscle!” — Dr. William Evans, author of Biomarkers.

Muscle versus fat

It may be true that beauty is in the eye of the beholder, but let's look at the facts - muscle looks better than fat. Fat fills all the lines and “grooves” that separate different muscle groups from each other. It lies in a thick, loose layer, hiding the distinct shapes of the muscles underneath and giving the whole body roundness, softness and dough-like appearance. Muscles are what give your body its chiseled and sporty look. But they have more than just aesthetic value. Your goal should be to build and maintain muscle not only for beauty, but also so that it works for your body.

Muscle is the secret weapon in the war against fat. Muscles are a “metabolic furnace” that burns calories even while you sleep and watch TV. Muscle is an active tissue; it is a catalyst for metabolism. Fat just sits idly in clusters on your body.

Unfortunately, most people don't pay attention to the size of their muscles because they worship the almighty volume too much. This is a huge mistake!

Most people are completely obsessed with weight. The problem with the weight indicator is that it doesn't tell you how much of your weight is fat and how much is muscle. Another problem is that your weight can vary greatly throughout the day, depending on your body's hydration level. It can distort the real picture.

Losing weight is very easy. Lose fat by for a long time without losing muscle mass is much more difficult. If you just wanted to lose weight, then I could show you how to lose 4-7 kg. over a weekend alone, simply by staying hydrated using natural diuretics. Bodybuilders and wrestlers always do this to fit into the required weight category.

But what good is that if the weight lost is water and it all comes back in a few days?

If you want to have strong muscles, slender body and get off the diet roller coaster once and for all, you should forget your preoccupation with weight numbers and instead measure your progress based on your lean body mass and body fat. Ignoring weight indicators in favor of body fat is major change mentality, but it is important for long-term sustainable success.

Height and Weight Charts - Outdated

One of the most common methods for determining your “ ideal weight"is a table of weight and height ratios. These tables are often used by insurance companies, doctors, sports teams And armed forces, tell you how much you should weigh based only on your height. Although these charts are still popular, they are very inaccurate, especially for athletes and bodybuilders who have more muscles than most people.

With a height of 177 cm, a male bodybuilder weighing 90 kg will significantly exceed the norm indicated in the weight and height table. However, such an athlete may have a single-digit body fat level, and he will have abs with a pronounced “six pack”.

On the other hand, people with a "normal" body weight can easily be classified as obese if you assess their body fat levels.

For example, 48 kg. women may have 33% body fat. A man weighing 78 kg. maybe 27% body fat. Both have an "acceptable" body weight, according to the charts, but their body fat levels fall into the "obese" category. These people, who are low in weight but have a high fat-to-muscle ratio, are what I call “skinny fat people.”

The height and weight table does not give an idea of the state of the fat layer

The reason for this discrepancy between the so-called “ideal weight” and ideal body fat is obvious:

“Ideal weight” from weight and height charts does not take body fat into account at all; therefore, they cannot recommend exactly how much you should weigh.

Weight loss is not the same as fat loss. Weight loss is not beneficial if the weight is lost by muscle mass. Likewise, gaining weight is not the same as gaining fat (gaining lean body weight is always beneficial). So forget about " ideal scales” and focus primarily on “ideal body fat.”

Body mass index (BMI) - another useless indicator?

Determining your body mass index (BMI) is another popular way to find out how “useful” your weight is. Just like height and weight charts, BMI is a weak way to assess body condition because it also does not take into account the ratio of fat to fat. muscle tissue.

According to the textbook "Sport and Exercise Physiology" by Wilmore and Costill, BMI is defined as

"Index overweight body or obesity, determined by dividing weight (in kilograms) by height (in meters) squared.”

I may still agree with the claim that BMI is a more accurate indicator of health and fitness than body weight alone, but the claim that BMI accurately reflects body composition is absolute nonsense!

Let me give you an example of how BMI fails as an indicator of body composition.

Let's take a performing athlete. In the off-season, he can weigh approximately 91.36 kg. and his height is 172 cm. Now let's substitute these indicators into the BMI formula and see what we come to:

1.72 meters squared = 2.96 meters.
91.36 kilograms / 2.96 meters = 30.86 BMI.

If we evaluate his physical condition according to BMI = 30.86, then he is at serious health risk and he urgently needs to lose weight. But obviously this is not the case. Even when he's not in competition prep mode, his body fat is rarely in the double digits.

Bodybuilders and other athletes have large mass thinner body than average person, and would therefore be categorized as overweight when using BMI as the measurement criterion. Conversely, someone can have a “healthy” BMI of 19 – 22 but still have dangerously high levels of body fat (“skinny fat person”).

BMI is a poor indicator of your health physical fitness or ideal weight. Forget weight and height and BMI charts; The right solution is to test the fat layer.

Testing the fat layer

Determining body composition is necessary so that you can observe fat separately and muscles separately. Instead of looking at just body weight, body composition analysis allows you to focus on body fat and lean body mass. Another reason for measuring body composition is so that you can monitor your progress and have continuous feedback. In the first chapter on goal setting, you learned how important it is to have a way to objectively measure progress. A weekly body composition analysis will measure and record the impact your diet and exercise program is having on your body.

Many people mistake activity for achievement. They're obviously dieting hard and working hard in the gym - the problem is they're not getting results and don't even notice it because they're not measuring the results!

“Many people climb the ladder of success every day, only to find that it is leaning against the wrong wall!”

If you don't measure your results through body composition testing, you may find yourself spinning your wheels (burning energy) but getting nowhere, or even leading a procession heading in the wrong direction!

You can exercise, exercise, exercise, but without the constant feedback that body composition testing provides, you have no way of knowing whether all that activity is getting you closer to your goal. The only goals worth your effort are fat loss and muscle gain, not weight loss and weight gain.

For example, if you are losing weight, but the type of weight lost is muscle, then you are going in the wrong direction and you should change your program! If you lose fat and maintain your muscle, then your program is working and you don't need to change anything.

What is the average body fat level?

Average body fat percentage varies depending on gender and age group. Due to estrogen (the female sex hormone), women have 5% more body fat than men. The average woman has approximately 23% body fat and the average man approximately 17%. In both men and women, body fat increases with age, while lean body mass decreases.

According to Dr. William Evans, a fellow at the Human Nutrition Research Center, the average person loses 3 kg. lean body mass every decade after age 20. The rate of muscle loss increases at age 45. As people age, most people gain fat even when their body weight doesn't change much; muscles contract as fat accumulates. The average male college student (age 20) has approximately 15% body fat. The average middle-aged man leading sedentary image life - 25% body fat or more.

What is the “ideal” body fat level?

You should note that body fat levels are below average ranges, not necessarily ideal ranges. After all, who wants to be just “average”?

A body fat of 25% would statistically place a woman in the "average" category, but this level is not necessarily ideal. The optimal body fat percentage for a non-athlete is approximately 10-14% for men and 16-20% for women.

These ideal body fat goals are realistic, achievable for almost anyone, and can be maintained sustainably and for a long time.

Desirable body fat levels for athletes can be even lower, depending on the sport. With these "ideal" body fat levels, you will look slim and, for the most part, lean.

If you want to have a "tearing" appearance bodybuilder or fitness competition winner, you may need to lower them even further. Most men begin to show excellent division when they move their averages into the high single digits. Women appear muscular when they reach the lower end of the average (Table 1).

Nominal body fat scale

Which fat layer is dangerously large?

High levels of body fat are linked to more than 30 health problems, including diabetes, hypertension, cardiovascular disease, cancer and osteoarthritis.
Belonging to the category of “clinically obese” means that body fat has reached such a level that these health problems are actualized. Men are borderline at 25% body fat and clinically obese at 30%, while women are borderline at 30% and clinically obese at 35% body fat.

High levels of body fat reduce athletic performance. Research has shown that high levels of body fat cause decreased performance on tests of endurance, speed, balance, agility and jumping ability.

To what level should body fat be reduced?

It is impossible to reduce the body fat to zero, since a small part of the fat is located inside the body and is necessary for its normal functioning. It's called "essential fat." Essential fat is required to store energy, protect internal organs, and protect against heat loss. Essential fat is found in nerves, brain, bone marrow, liver, heart, and almost all other glands and organs of the body. In women, this fat also includes sex-related body fat, including breast tissue and the uterus. The required body fat is 2-3% for men and 7-8% for women.

Competitive bodybuilders and endurance athletes such as marathon runners achieve body fat levels of up to 2-4% in men and 8-10% in women (Table 2). With today's obsession with losing weight, the safety of reducing body fat to very low levels has often been questioned. Being very thin is undoubtedly more beneficial than being super fat. However, trying to maintain extremely low body fat levels for too long is not realistic or beneficial.

Table 2. Typical average body fat for athletes

	Men	Women
Runners on long distances	5-10%	10-16%
Elite marathon runners	3-5%	9-12%
Sprinters	5-12%	12-18%
Jumpers & hurdlers	6-13%	12-20%
Olympic gymnasts	5-8%	11-14%
Bodybuilders, competition uniform	3-5%	8-12%
Bodybuilders, off-season	6-12%	13-18%
Football players, wingers	9%	-
Football players, midfielders	14%	-
Football players, forwards	16-19%	-
Football players	7-12%	10-18%
Baseball/softball players	10-14%	12-18%
Basketball players	7-12%	10-16%
Wrestlers	4-12%	-
Cross country skiers	7-13%	17-23%
Tennis players	10-16%	14-20%
Swimmers	6-12%	10-16%

This is especially true for women. With few exceptions, most women who try to maintain their body fat between 10-13% may have problems with estrogen production, disruption of the menstrual cycle and normal functioning of the reproductive system, and with age may decrease bone density, which leads to an increased risk of osteoporosis .

Reaching these extreme body fat levels during competition is common practice. But trying to maintain this state for a long period can lead to serious problems. It is more useful and reasonable to train and diet in a cyclical mode, changing the level of body fat in season and in the off-season.

The typical female bodybuilder or competitive fitness competitor maintains a thin (and healthy) 13-16% body fat for most of the year, then drops it to 8-12% during competition. Men can lower their body fat to 3-5% during competition, then increase it to 8-10% in the off-season.

Methods for measuring body composition

Scales, tape measures and mirrors are all very useful, but they alone are not enough. But why not just use the mirror? In the end, all that really matters is whether you're happy with your reflection when you stand naked in front of the mirror, right?

The problem is that when you look at yourself in the mirror every day, it is often difficult to “notice” daily and weekly changes because they happen so slowly. It can be frustrating and discouraging—somewhat like watching grass grow.

In addition, most people find it difficult to objectively evaluate their progress. The most famous example of a distorted self-image is anorexia, but it works both ways: many bodybuilders and overly enthusiastic exercise athletes suffer from “muscle dysmorphia” - a term coined by psychologists, the meaning of which is best explained as “reverse anorexia”. These are people who always feel like they are not big enough or muscular enough.

Almost everyone has a distorted perception of their body image to some degree. You rarely notice changes in your physique as easily as others do. That's why you need an objective, accurate and scientific method of measuring your progress. There are at least a dozen body composition testing methods.

Various "experts" will probably always argue about which one is the best. After considering the pros and cons of each method, you will undoubtedly come to the conclusion that for your purpose of tracking your personal weekly progress, skinfold testing is the easiest and most practical method.

Underwater weighing (hydrostatic)

Hydrostatic testing, or underwater weighing, has always been considered the "gold standard" in measuring body composition, compared to all other methods.
Perhaps, indeed, very effective, hydrostatic testing has its drawbacks: the main one is that it is not always possible and convenient to immerse yourself in water.

To determine your body fat using the hydrostatic method, you are submerged under water while sitting on a chair that is suspended from a scale (imagine yourself sitting in a giant pan of a grocery scale and then being dunked in water in a tank or pool) . The rationale for hydrostatic weighing is that fat floats and muscle sinks. The fatter you are, the more you will float, and the more you float, the less you will weigh underwater. The less fat you have, the more you will sink and weigh more underwater.

Hydrostatic weighing has other disadvantages. Several factors can affect the accuracy of the analysis. For example, African Americans have denser bones than other races and, as a result, may have a lower body fat percentage than hydrostatic measurements indicate. In addition, men tend to have denser bones than women, and younger people tend to have denser bones than older people.

Unless race, age, and gender are carefully considered, body fat estimates can be largely inaccurate.

Another factor that can affect the results of the analysis is your “residual volume”. Residual volume is the amount of air remaining in your lungs after a full exhalation. Before diving into the tank, you must exhale all the air from your lungs. If you are unable to completely exhale all the air from your lungs before you are submerged, you will register a higher body fat content than you actually have.

Hydrostatic weighing is most often performed in hospitals and university research centers. This can be an expensive undertaking, although at some universities you may be able to volunteer to be experimented on by student scientists in their research projects. All things considered, underwater weighing isn't very practical, although it's fun to do it once, if only for "fun".

Bioelectrical resistance analysis

Bioelectrical impedance analysis (BIA) measures body fat by measuring the electrical conductivity of your body tissues. Lean body mass, due to its high water content, is very electrically conductive. Fat, due to its low water content, exhibits insulating properties and is therefore less electrically conductive. The analysis is carried out by attaching electrodes to the skin of your right wrist and right leg. A small electrical current is then passed through your body, measuring the resistance of your muscles, bones and fat tissue. By measuring readings in Ohm units, the thickness of the fat layer is determined.

Because the test is based on your body's hydration status, results may fluctuate depending on your body's hydration. If you are dehydrated due to exposure to alcohol, caffeine, physical activity or intense sweating, the results may be incorrect. Since your water balance also varies depending on the time of day; the results of tests carried out in the morning can differ greatly from those at night.

The study shows that BAS is a fairly reliable and valid method for measuring body composition. However, this method tends to overestimate body fat in sports groups(such as bodybuilders). Currently, formulas for determining body fat have been developed for the average population, so bodybuilders and athletes prefer skinfold testing.

ALS Body Fat Scales and Testing with a Fat Loss Monitor

A relatively new method in the range of body fat testing methods is the “body fat scale” and hand grip testing. The most popular scales are made by Tanita. The most popular "fat loss monitor" is made by Omron. Body fat scales and monitors work through BAS, although this is not the same thing as a standard BAS test performed using electrodes on the arm and leg.

Manufacturers are quick to cite scientific literature to support the reliability of the BAS, but little research has been done to prove the accuracy of the BAS scale or “monitor.” Most published research on ALS has been done by routinely measuring ALS in a laboratory, where you lie down and have electrodes attached to your wrist and leg. The results of these studies cannot be applied to a BAS scale or monitor because these techniques do not measure whole-body conductivity. Scales take measurements only in the lower part of the body. Monitor testing takes measurements only of the upper body.

The advantage of using a UAS scale is the convenience and ability to take measurements at home - no method can beat them in terms of convenience and ease of use. However, while you win in convenience, you lose in accuracy. If you decide to use a scale, keep in mind that measurements taken at different times of day may produce inconsistent results because your body's water levels fluctuate throughout the day. If you believe that the scale is giving you consistent and repeatable measurements, then continue to use it. However, don't be surprised if there are significant fluctuations and strange data. Until the scales have been properly scientifically validated, they are considered “experimental.”

Infrared method

The infrared method is based on the principles of absorption and reflection of light. Measurements are taken by placing an optical fiber probe on the bulge of the biceps. The probe sends a beam of infrared light into the muscle, where refraction occurs, and the wavelength is then measured to estimate total body fat.

The Futrex device is the most common of infrared devices. Data on height, weight, age, gender, body type and activity level are entered into the device and the device prints the results. The advantages of this method are that it is fast, simple, and non-invasive (atraumatic). Disadvantages include the high cost of the machine (€3,999), questionable accuracy and reliability.

Girth and anthropometric method

These body composition methods, which assess body fat thickness, involve measuring bone diameter or limb girth at multiple locations. Girths are measured using a measuring tape, while bone diameters are determined using a device called an anthropometer.

Both methods are based on the assumption that there is a relationship between skeletal size, body measurements, and lean body mass. Diameters or girths are used in regression equations to determine fat-free mass and thus calculate body fat content.

Determining the ratio of hip to waist circumference is one example of the application of the girth method. You may have seen these charts online or in fitness magazines. You simply plug in your indicators, height and weight and - you're welcome! — You have an assessment of your body fat. The tests are simple, but they are much less accurate than those obtained in other ways. Studies have shown a significant degree of inaccuracy in this method compared to the skinfold method and hydrostatic weighing. I do not recommend this method to you. Use it only if approximate values are enough for you.

Other methods

There are many other methods used to measure body fat, such as body potassium, total body electrical conductance, isotopic dilution, urinary creatine excretion, total calcium, total nitrogen, total plasma creatinine, computed tomography, magnetic resonance imaging tomography, ultrasound, neutron activation analysis, and dual photon absorptiometry. While some of these high-tech methods can be incredibly accurate and useful in the laboratory, none of them are practical for your personal use in implementing a diet program.

But if you want to get extremely accurate body composition indicators, then only the “direct measurement” method is suitable; that is, physical cutting of the fat layer. True, you have to be dead to measure your body fat this way, so this method is not very practical. I mention this not to make fun of you, but to emphasize that all body fat testing methods are just rough estimates and not “direct measurements.”

Skin fold measurement. Testing "chips per centimeter"

When choosing a method for body fat testing, look for it to be practical, easy to perform, and consistent in repeat measurements. Make a note: skinfold testing.

Skinfold testing is based on the fact that the majority of your fat accumulates directly under your skin. This type of fat deposit is called "subcutaneous fat." The rest of the fat is located around the organs ( internal fat) and in muscle tissue (intramuscular fat).

By measuring the quantity subcutaneous fat By “pinching” folds of skin and fat in certain places, you can get a very accurate estimate of the total percentage of fat content. A qualified tester can measure body fat with an accuracy very close to underwater weighing, the gold standard for body composition testing. Most importantly, skinfold testing is extremely practical.

This type testing is performed with a simple, vice-like instrument called a thickness gauge. The jaws of the thickness gauge pinch the fold of skin and fat and measure the thickness of the thick fold in millimeters. There are many different brands of thickness gauges available on the market. But I recommend the Myprotein caliper thickness gauge because it is one of the few inexpensive (plastic) models that gives fairly accurate results.

Skinfold Test Formulas

Thickness gauges are used to measure skin folds in several areas of the body and then add up the readings. The amount is then entered into the fat percentage table that comes with the thickness gauge. These tables are derived from mathematical regression equations, and they allow you to quickly convert measurements to millimeters.

Don't get too hung up on where skinfold measurements are taken. Some people are concerned that most of their visible fat is concentrated in the lower part of their body and try to take skinfold measurements at the top. Body fat formulas will give you a very accurate estimate of your total body fat using one to four measurements, even if they are all taken from your upper body.

Measurements taken from three places will be enough to make an accurate calculation. Most studies have shown that using more than four locations does not significantly increase accuracy, but using fewer than three locations may decrease accuracy.

How accurate is skinfold testing?

The skinfold technique is sometimes criticized for not providing accurate results (this is especially the case with manufacturers of other fat testing devices). Compared to complex methods such as underwater weighing or magnetic resonance imaging, skinfold testing may seem too simple to be accurate.

In fact, this type of testing simply requires a lot of practice. The biggest mistakes are pinching in the wrong place or taking the fold in the wrong way (for example, making a horizontal fold when it should be vertical). A skinfold analysis can only be as accurate as the person performing it.
Dan Duchaine, author of Body Opus, once wrote:

“I don’t know why thickness gauges are so accurate. Although you can find more charming contraptions, the new "clothespin" can give a more accurate estimate than any other method except dissection. The only disadvantage of using thickness gauges is the lack of operator qualifications; but practice makes everything perfect.”

When performed correctly and by a qualified trainer, skinfold testing is nearly as accurate as any other method designed to diagnose people with body fat in the 15-35% body fat range.

For body fat, more than 35%, the accuracy of this method actually decreases somewhat, but for thin people this technique is the most accurate.

Reliability and consistency of skinfold testing

Because there are many different types of thickness gauges and formulas for calculating the skinfold method, it is important that the same person takes the measurements and that he uses the same thickness gauge and the same formula each time. Accuracy is not as important as reliability and consistency of repeated measurements.

Even with the most qualified testing trainer, the skinfold technique - and most other similar methods - are only accurate to three to four percent. However, if testing shows that you have 12% body fat, then it doesn’t matter much that your body fat is actually 15%. What matters most is that the method used here is reliable in the sense that you can note the trend of your progress from one dimension to the next. In fact, that's the only purpose of body fat testing - to measure progress.

How to calculate body fat weight and lean body mass (MBM)

Body fat content itself is nothing more than a number - it doesn't really do you any good other than bragging rights if it's low. The real value of knowing your body fat percentage is to use it as a tool to monitor your progress in terms of pounds of fat and muscle.

The next step in using body fat percentage is to divide your total weight per kilogram of fat and muscle mass. Then, you can guarantee progress in terms of percentage of total mass, body fat, MCT and body fat.

Your BW is the total weight of all tissues in your body, excluding fat. This indicator includes not only muscles, but also bones and other tissues that do not contain fat. Since muscle tissue is the largest component of lean body mass, tracking your MMT can show you whether you are losing or gaining muscle.

Tracking your MAT is one of the most useful and important purposes of body fat testing.

To calculate your BW in kilograms, you need to know two things: your body weight and your body fat content. First, determine how many kg. fat available in the body by multiplying the percentage of fat by weight. Based on this, you can calculate your lean body mass by subtracting kg. fat from your total body weight.

Example:

Your body weight is 95 kg. Body fat content is 19%.

Multiply your body fat percentage by your weight to find kg. fat:

0.19% * 95 kilograms = 18.05 kilograms of fat.

Subtract kilograms of fat from your total mass to determine your lean body mass:

95 kilograms - 18.05 kg. fat = 76.95 kg. lean body mass

A simple criterion to determine your ideal weight

Now that you understand the importance of your body fat to weight ratio, and that height-weight charts are worthless, how should you calculate your ideal weight? Well, first of all, it doesn't matter at all how much you weigh! If you have a muscular body without an ounce of visible fat, will you really care how much you weigh?

However, it is still wise to determine your target weight in kilograms as well as your target body fat. You can calculate your “true” ideal weight if you know your current body fat and the level of body fat you want to achieve.

Ideal weight formula

To find your ideal weight, you must know your desired body fat content, your current weight, body fat content and lean body mass. Then, to calculate your ideal weight, you should simply divide your current lean body mass by the percentage of lean body mass minus your target body fat.

The formula is:

Divide your current lean body weight by your desired fat content.

You are a man.
Your weight: 95 kilograms
Fat content: 19%
Fat weight: 18.05 kg.
Lean body weight: 76.95 kg.
Target fat percentage: 12%

We determine the percentage of lean body mass by subtracting the target fat content from 1: (1-0.12 = 0.88)

Divide your lean body mass by the percentage of your lean body mass and determine your ideal weight: (76.95/0.88 = 87.44)

So, your ideal weight at 12% fat is 87.44 kilograms.

Effect of water weight on MCT measurements

When using this formula, you must take into account the effect of water weight. Since your body is 70% water, allow an allowance of 2-4% to account for water weight. The greater your total body weight and the more fat you have to lose, the more water weight you will lose.

Very often you can see a loss of 1-3 kg. in the first week when you start a new nutrition program and physical training. Since water is part of lean body mass, your MHT calculations will be affected by water loss for the first week or two. It will look like you are losing muscle, but don't panic if you see a slight drop in your MHT value - it's just water weight.

After the first week or two, weight loss should stabilize at 1 kg. per week or less and further reduction in lean body mass should be minimal. Remember that it is difficult - if not impossible - to lose more than 1 kg. fat per week. If you lose more than 1 kg, part of this volume is water or muscle.

Small decreases in MHT are almost inevitable and are not a cause for concern. If you experience repeated significant drops in your MHT, you are losing muscle and you should take immediate corrective action to prevent further loss.

Now that you know how to measure body fat and calculate lean body mass, you're ready for Chapter 4, where you'll learn how to use your weekly weight and body composition measurements to track your progress.

You should also know exactly what to do if:

- You lose lean body mass;
- You are building up body fat;
- You lose fat for a while, then get stuck at a plateau;
- Nothing happens at all - you lose nothing and gain nothing.

Dietetics does not stand still. To calculate your ideal weight, it is not enough to take into account only your individual structure and height. Standards for body fat content have been created for both sexes, as well as for three body types, height and age.

We will not consider such simple options as weighing yourself on an electronic scale that will show you the % fat. Let's consider more interesting options.

How to calculate the percentage of fat by body volume? There are two special formulas, one for men and one for women. As you know, men and women accumulate fat in different ways: in men it is usually on the stomach, in women, as a rule, on the thighs and abdomen.

Formula for men: 495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450

Formula for women: 495/(1.29579-0.35004(log(Waist+Hip-Neck))+0.22100(log(Height)))-450

How to estimate the ratio of waist and hips? There is a simple method, although it does not give exact numbers, but it shows whether you have excess fat. Divide your waist size by your hip size. If you get a number greater than 0.8, you have excess fat, if less, your fat percentage is normal, everything is fine.

However, this method will not always show the exact amount of excess, so it can be used by not very obese people in order to prevent excess numbers and respond in a timely manner.

Calculation of body fat percentage based on skin fold thickness

Some fat measurement methods are only carried out by professionals, as the accuracy of the assessment depends on this. Let's look at them in more detail. As a rule, such methods are used in health centers and fitness clubs. The most popular of them is the method of measuring the thickness of the skin fold. A special device is used to pinch a fold of skin, the thickness of which is measured according to the applied scale. Typically, fold thickness is measured on the abdomen, hips, chest, and upper back.

After this, the data is entered into the computer. The percentage of fat is calculated by a special program.

Answering the question “what % of fat is normal,” we can say the following:

Professional bodybuilders increase their body fat percentage before competition to 3-4%. This percentage of fat only lasts during competitions and then the fat mass increases, because 3-4% is negligible for the body, especially for women. This leads to hormonal imbalances and deterioration of the skin and hair.

The minimum fat mass index is considered to be 5% for men and 10% for women. But this is precisely the minimum index, which is also achieved for some purposes for a short period. It is undesirable for health to have a constant percentage of body fat at such a low level.

The normal amount of adipose tissue in men is considered to be 12-20% and in women - 18-25%. In this case, the person looks athletic and fit, without excess fat, with beautiful relief.

A clear excess of adipose tissue is when the percentage of fat in men exceeds 30%, and in women - 35%. Clear signs of overweight and obesity: underdeveloped muscles, excess fat deposits, health problems.

Calculation of body fat percentage using ultrasound

When using ultrasound, an ultrasound scan is performed in several areas of the body, since fatty tissues have different densities, after which the total amount of fat in the body is calculated. This calculation is made only in medical institutions that have special equipment.

Calculation of fat percentage from the picture (visually)

You can estimate your body fat percentage approximately. Look at the pictures and at yourself in the mirror and decide which option looks most like you.

In addition to those described above, the BES (bioelectric resistance) method is also used: a weak electric current is passed through your body through electrodes attached to your arms and legs. It is known that fat tissue does not conduct current, so it is believed that the faster the current passes through the body, the less fat you have. This method is used in portable devices that are similar to scales. This device is called a fat analyzer, and it can even be purchased at a very affordable price.

Modern electronic scales also have this function, however, they do not always give an accurate result, since the measurement is only taken in the feet, where the percentage of fat is small. Therefore, the readings may not be entirely accurate.

The last known method for measuring body fat percentage is water weighing. This type of measurement is carried out under water for 10 seconds on a special chair. Several approaches are made, the result is derived based on three maximum results. This is a rather labor-intensive and inconvenient method; it is used exclusively for research purposes.

So, we have looked at several ways to measure the percentage of body fat. You learned that men and women gain weight in different ways, how to correctly measure volumes using a measuring tape, how to estimate the ratio of waist and hip volumes, you became acquainted with methods for assessing fat used for research purposes, this is: the method of measuring the thickness of the skin fold, ultrasound method, BES (bioelectric resistance) method, as well as weighing in water. You have the opportunity to assess the amount of fat in your body and take appropriate measures in time.

The easiest and most accurate way to measure your body fat percentage is with a caliper.

The ideal formula that shows whether you have excess weight, does not exist. But you can measure the percentage of fat in your body.

We will attribute the lack of an ideal formula to the fact that all people have different builds. Formulas based on height/weight can show the same recommendations for both a 100-kilogram jock and a 100-kilogram fat guy of the same height.

Therefore, the most effective indicator of how you look is your body fat percentage - the proportion of fat as a % of your total body weight. We talked and showed this in.

Determining the percentage of fat “by eye”

In the basic texts of Zozhnik - “The Sect of Jocks” and “Old Body in a New Way” we show these photographs, from which you can clearly understand the example of fat level.

By looking at them and yourself in the mirror as objectively as possible, you could imagine and roughly determine your fat percentage, and at the same time see how you can change if you reduce/increase it.

Associated with fat level eternal question beginners “how to pump up your abs?” – Everyone has six-pack abs, but they only become visible at a certain level of fat. Depending on the specific case, athletic build and relief press visible for men at the level of 6-13%, for women - 14-20%, and obesity begins at figures when fat accounts for a third of body weight or more.

Determining fat percentage using a ruler

A method using a regular ruler, or caliper, or a special device - a caliper, which is essentially a ruler for measuring the thickness of a skin fold.

The technique is simple: stand up straight, find a point 10 cm to the right of the navel at its same height, pinch the skin and fat in this place with your fingers and measure the thickness of the resulting fold with a caliper (ruler, caliper).

The resulting figure in millimeters and age must be compared with this table showing fat levels.

FOR MEN:

FOR WOMEN:

Determining body fat percentage using a calculator

There are also many fat percentage calculators online based on different body measurements. For example, there is one in our “Fitness calculators” section.

Bioimpedance / Smart scales

The essence of bioimpedance is passing a weak current through the body; measuring the percentage of fat with “smart” scales is based on this principle.

The speed of the signal depends on the percentage of fat - the more fat, the slower the signal travels. But this method has a large error: the quality of contact plays a huge role, how tightly your heels stand on the scales, whether they are wet, and how rough the skin is. In addition, the amount of food eaten/drank also affects the indicator.

Weighing in water is an accurate way to measure body fat percentage

A very accurate, but also the most labor-intensive method, which is used in specialized clinics. The technique is based on the fact that, due to its low density, fat has positive buoyancy and does not sink. A person is fixed in a special chair and completely immersed in water with his head,where they weigh. Several approaches are taken to ensure the result is as accurate as possible. The fat weight is then calculated using a formula.

This technique gives one of the most accurate results with an error of about +/- 3%, but there are few places where such a service is provided. For example, we were unable to find proposals on this topic on the Internet.

The dangers of low fat levels

The minimum fat level safe for health and life for a man, depending on individual characteristics, is 2-5%. At the same time, you need to understand that competing athletes with relief enter competitions with a fat level of 5-7%, but this is also a lot of stress for the body.

There are also extreme sportsmen - known death, when an athlete died due to a low percentage of body fat, having previously achieved a figure of 1%.

For women, the minimum fat level is 10-13%.

At lower percentages, metabolism deteriorates significantly, in men the production of sex hormones stops, in women the menstrual cycle stops, and these are only the most superficial signs of a negative impact on health.

We also published a study on the relationship between life expectancy and body weight, which said about the negative effects of both excessively high and excessively low levels of body fat.

So don't get carried away and may the force be with you!

Body fat percentage, Body Mass Index (BMI)

The effect of a diet or exercise program can only be verified when you have accurate biometric data. This web page will help you calculate your Body Mass Index (BMI), body fat percentage and lean body mass. You will also receive an estimate of your daily calories and protein needs at your activity level. Once a week you should record your measurements to monitor your results. If you keep your data on a spreadsheet (eg MS Excel), you will be able to create charts to make it easier to see trends.

The number of calories in the foods we eat and the number of calories we burn determine whether we become fat or thin. The extra calories we consume are stored as fat in our body. To maintain a sustainable weight, the number of calories in our diet must be equal to the number of calories we expend through activity, excrete as waste, or use to regenerate skin, hair, nails and other body tissues. To lose weight, we must eat fewer calories than our body requires, so that the fat that is in our body is used and makes up for the missing part of the calories we need. Before starting any diet, you should consult your doctor or nutritionist, especially if you are taking medications.

How to take measurements

The body requires protein to maintain muscles and produce hormones. Essential fatty acids are needed for cell replication and to maintain the structure of the nervous system. Therefore, any reduction in calories should be accomplished by reducing the amount of saturated fat and carbohydrates. The diet should always provide sufficient amounts of essential fatty acids and protein. The body requires at least 15 grams of essential fatty acids per day, which are found in meat, fish, and nuts. A very low calorie diet (less than 1,300 calories per day) usually does not provide all the nutrients needed for good health.

Fat percentage by circumference of body parts. The proposed form calculates the daily protein requirement, Body Mass Index (BMI), waist-to-height ratio and body fat percentage. These metrics also help you track your healing progress. Measurements should be accurate to the nearest 0.5 cm or 1/4 inch. Measurements should be taken so that the tape is tensioned, but does not compress the skin.

Height- measure without shoes
Weight- You need to weigh yourself in the morning, after visiting the toilet, on an empty stomach, without clothes.
Waist(Men) - measure horizontally, at the level of the navel
(Women) - measure horizontally, at the minimum width level abdominal cavity
Neck- Neck circumference is measured by placing a tape around the neck horizontally under the Adam's apple.
Hips(Women) - the largest horizontal circumference around the hips.

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Activity level

Sedentary- Passive activities, watching TV, working on the computer, reading
Moderate activity- One hour a day of walking, swimming, jogging, tennis
Active activities- Two or more hours a day of exercise or rearranging furniture

Enter your height, weight and other information, then click the "Calculate" button.

Create a link to this web page from your blog or web page. Simply copy the following HTML snippet into your blog or web page and a hyperlink will be created using the following Diet Calculator icon

What do the numbers mean?

Body Mass Index (BMI)- The ratio of weight to height is measured in kg/m2 and is calculated using the formula:
BMI = m/h 2
where: m - body weight in kilograms, h - height in meters
In general, BMI is small for thin people and large for fat people. People with a BMI of 25 or more are considered overweight unless their body is very muscular. BMI does not look at the amount of body fat or muscle mass. BMI may classify a thin, muscular person as overweight. This is a known flaw in the BMI formula. If your BMI is 25 or greater, your waist-to-height ratio is less than 0.5, and your body fat percentage is in the "athlete" or "average" range, you are probably muscular rather than fat.

BMI=36.6

BMI=41.4

BMI cannot determine how weight is distributed.

Typical Body Shapes According to Body Mass Index
Waist to height ratio- A waist-to-height ratio of 0.5 or more indicates an increased amount of abdominal fat for both men and women. Abdominal fat increases the risk of cardiovascular disease.
Body fat percentage- calculated using formulas for the body part circumference method developed by Hodgdon and Beckett. Men and women require different measurement methods because men tend to store fat around their belly (apple shape) and women tend to store fat around their belly and hips (pear shape).
Formula for men:
%Fat=495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450

Formula for women:
%Fat=495/(1.29579-0.35004(log(Waist+Hips-Neck))+0.22100(log(Height)))-450

Body fat percentage
Lean body weight(Body mass without fat) - calculated by subtracting body fat weight from total body weight.
Lean Body Mass = Weight × (100 - Body Fat Percentage)
Daily calorie requirement- Minimum daily calories are calculated by height and sex using Institute of Medicine recommendations. When the BMI is 25 or greater, the calculator reduces the minimum calorie intake by 15% to produce a diet that can be maintained by healthy people for many months without adverse effects.
Grams of protein per day- calculated from maximum normal BMI, height, and activity level. The recommended amount of protein is 0.8 grams per kilogram of body weight for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of the diet, including essential fatty acids and carbohydrates, must be balanced to ensure minimal required calories in a day. Any diet should always include at least a minimum amount of protein to prevent muscle loss when caloric intake is reduced. Typical high protein diet contains 30% calories from protein, 30% from fat, and 40% from carbohydrates. The following table shows the percentages of nutrients for the 2000 and 1800 calorie diets.

Bibliography:

. Provides information regarding diet and nutrition
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002). A book about nutrition and health.
Michael R. Eades, M.D., and Mary Dan Eades, M.D., "Protein Power," Bantam Books, 1996. Describes a low-fat diet that has had great clinical success in reducing obesity and normalizing insulin levels.
Barry Sears, Bill Lawren, "The Zone: A Dietary Road Map to Lose Weight Permanently", ReganBook, 1995. Recommends a diet of 40% carbohydrates, 30% protein and 30% fat.
S.D. Hsieh, H. Yoshinaga, T. Muto, Int. J. Obes. Relat. Metab. Discord., 2003 May; 27 (5):610-6. Waist-to-height ratio, a simple and practical index for assessing central fat distribution and metabolic risk in Japanese men and women.
J. Hodgdon, and M. Beckett, "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height." Reports no. 84-29 and 84-11. Naval Health Research Center, San Diego, Cal. 1984.

This fat calculator uses a method 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 may be useful to give you a general idea of what your body fat percentage is. By entering information about your height and body measurements, the calculator can give general information about your body fat percentage.

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 the widest point. Men do not need to measure their hips and enter them into the calculator.

These numbers only give a rough idea. 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 unsure about your weight, contact your healthcare provider.

Average body fat percentage

When someone hears the term “, this concept is usually associated with something from the terminology of professional bodybuilders. This is because there is quite a bit of buzz about low body fat in bodybuilding circles. To be competitive, professionals must have a very low body fat percentage (5% or so). While this raises awareness about developing low body fat, it also creates a rather limited perception. Body fat percentage at different levels means different things. In fact, for the average person, 5% body 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 look at 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 require higher levels of fat to have a safe pregnancy. As a result, healthy, providing optimal health, will be different for different genders.

For women Between the ages of 20 and 40, 19% to 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+, from 19% to 23% is considered good to excellent.

If the body fat percentage for both age groups is higher than the highest healthy percentages or lower than 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 lift it. Losing excess fat is not that difficult, but some kind of exercise program is necessary as dieting alone will not help with fat loss.