How to calculate excess body fat. How to calculate your ideal weight and body fat percentage. Online fat calculator. Instructions

In the very general view Body fat percentage is the ratio of available fat to everything else in the body (organs, muscles, bones, tendons, etc.). Fat is essential for survival: it protects internal organs, serves as a reserve source of energy, and performs many other important functions.

How much fat do we need?

This table shows generally accepted body fat percentages for men and women.

Essential fat is the minimum you need to survive. For this reason, bodybuilders dry their bodies to this point only before competition. The rest of the time, they maintain a higher percentage of fat so as not to undermine health and effectively.

• If you're trying to be thin, aim for an athletic body fat percentage.
• If you want to look healthy and fit, aim for an athletic body fat percentage.

If your body fat percentage is approaching the maximum allowable value normal build or falls under the obesity category, it would not hurt you to reduce this indicator.

What does this or that percentage of body fat look like?

It is important to understand that body fat percentage only reflects the amount of fat and has nothing to do with muscle mass. Two people with the same body fat percentage but different muscle mass will look completely different.

How to measure body fat percentage

There are seven main methods, varying in accuracy, simplicity and cost.

1. Visual method

It consists of comparing yourself to the pictures above and determining who you are approximately similar to. A very inaccurate method.

2. Using a caliper

Pull back the skin with subcutaneous fat, grab it with a caliper and find the percentage of fat corresponding to the caliper readings in the table. As a rule, calipers show a lower percentage of body fat than it actually is.

3. Using the formula

For example, you can use the US Navy formula or the YMCA formula. This method usually errs on the big side.

4. Using electrical monitors

A weak electrical current is passed through the body, and then a “biometric resistance” is analyzed. As practice has shown, this method gives very inaccurate results.

5. Using Bod Pod System

Using a special device, the air displaced by the body is measured, and based on the data obtained, the mass of the body, its volume and density are calculated. This method is considered very accurate, but expensive.

6. Water displacement method

Very accurate (with an error of only 1–3%), but expensive, complex and inconvenient method.

7. DEXA Scan

This method is considered the most accurate and consists of a complete study of body composition using x-rays. It is also a very expensive method.

Whatever method you choose, try to take measurements at the same time and under similar conditions: for example, on a certain day of the week, in the morning, on an empty stomach. Even if the data obtained is inaccurate, you will be able to understand whether progress is being made.

How to reduce body fat percentage

Calorie deficit

Spend more than you consume. But keep in mind that if you do not exercise and limit yourself in carbohydrates, then along with fat you will lose muscle mass. This is not the best way, but fat loss is guaranteed.

Pull the iron

When training with weights (as well as when intensive training With own weight) you preserve muscle mass, and also accelerate your metabolism and achieve the “afterburn” effect, when calories continue to be consumed after the end of the workout.

Recently, methods for determining the percentage of body fat as a general indicator of good appearance and body quality are gaining enormous 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 exactly a humanist, then you will understand how it all counts.

Muscle relief. Visible best when there is little fat content.

Distribution of fat in the body. This is really very difficult for all of us. In some people, bro accumulates more on the torso, in others - on the legs. There are women whose upper body is absolutely “dry”, but the lower part (hips and buttocks) are a real reservoir of fatty tissue. And for some it’s the other way around. Most women, of course, carry most of their fat on their bellies.

Different body shape. The classic case is that a skinny model has the same amount of body fat as a sporty, athletic girl. This is because fat is evenly distributed in the body.

The appearance of veins always means that the number subcutaneous fat decreased.

Age. With age, the amount of fat in the body, as well as its norm, increases noticeably. And this is common.

The amount of body fat in men in photographs

Body fat content 3-4%
Bodybuilders bring themselves to this state. Like in the top picture. This kind of body is characterized by simply incredible delineation of the veins, which resemble a map of the “Rivers of Russia”. The muscles are also very well defined. Heck, even the veins on the buttocks are visible, and this is not the most beautiful sight. If you, bro, don’t have fat on your buttocks, then the percentage of it in your body is very low. Or maybe 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%
This type of body fat content is usually seen on the bodies of fitness models. Of course, you can also find such a scattering of fat on the bodies of bodybuilders, but less often. Typically, when a bro reaches this level of body fat, his family becomes visibly worried as his face achieves exceptional definition and thinness. The muscles are particularly clearly separated, veins are visible on the limbs, sometimes on the chest and abdomen. The less fat, the better the veins are visible - remember that, bro!
Fat content 10-12%
The most stable level that can be easily maintained even if you give up training for a week and relax a little (a little!). This look is most loved by women, Hollywood stars are most often associated with it, and with such a body there is no shame in walking along the beach. The muscles are well separated, but not as well as in the previous examples, where each muscle was very, very visible. Veins protrude on the arms, but not above the elbow and a little on the legs.
Body fat content 15%
He is characterized as thin and fit. There are muscle outlines, but there is no clear separation between them. So, easy outlines. 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 disappear. The veins hardly protrude anywhere. Folds and a small pouch of fat appear on the abdomen. The body appears soft and rounded. This level of body fat in 20-25 year old guys is extremely common.
Body fat content 25%
Muscles begin to be visible only when under load. And even then not much. The waist begins to increase, and its ratio to the hips is like 9/10. Fat is deposited a little on the neck. More than 25 percent of body fat in men and girls is obese.
Body fat content 30%
Fat begins to be deposited on the lower back, back, hips and calves. The waist becomes slightly larger than the hips. The stomach 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 abdomen, forming a “beer belly.” Waist circumference can reach 100 cm ±1 centimeter.
Body fat content 40%
The waist can reach a girth of 120 centimeters. Climbing stairs and walking for long periods becomes very difficult. Due to the huge belly, it becomes extremely difficult to bend over.

We've sorted out the bros, now about the ladies. Are they getting fat too? (Oops!).
On average, girls have 8-10 percent higher body fat.

The fat content in a woman’s body is 10-12%
This condition usually affects female bodybuilders. This level of fat in a woman's body is unsafe: menstruation may disappear completely. Very high muscle definition and strong protrusion of veins throughout the woman’s body, especially on the arms up to the elbow.
The fat content in a woman’s body is 15-17%
Even though it is beautiful, many researchers still believe that it is an unhealthy amount of fat in a woman's body. Bikini and fitness models boast this amount of body fat. The muscles are clearly visible on the torso, arms, legs, and shoulders. A slight separation of the muscles on the body is visible. The hips, buttocks and legs are slightly rounded, but they will never become large, just like the chest. But it's beautiful, IMHO.
The fat content in a woman’s body is 20-22%
Sports athletic female body. Fit. Minimal separation between muscles. Some fat on arms and legs.
Women's body fat content is 25%
The most typical norm. Not fat, not thin. There is no excess body weight, there is a little excess on the hips and buttocks.
Women's body fat content is 30%
Fat is deposited on the lower part of the body: on the hips, buttocks. Folds appear on the abdomen, which are difficult to get rid of. The belly protrudes a little.
Women's body fat content is 35%
The hips become wider, the stomach protrudes greatly. When a girl sits down, folds appear on them. The hip circumference can be more than 100 centimeters. Waist circumference - more than 70.
The fat content in a woman's body is 40%
Hips become about 110 centimeters. Waist - around 90 centimeters. The thickness of the legs just above the knee is more than 60. This is too much, and strong.
Women's body fat content is 45%
Hips are much wider than shoulders. Hip circumference is about 130 centimeters. The body becomes very loose. However, after 35 percent, looseness appears everywhere, but this is very strong. Dimples appear.
Women's body fat content is 50%
Well, here, as you understand, everything is very bad, both for health and in general. The body turns into many dimples, becomes loose, and Bottom part seems much larger than the top one.

For athletes, and ordinary people who think about their health and those who want to lose weight, it is very important to know the percentage of fat in the body. After all, trying to get rid of extra pounds, people mean fat storage, not muscle or bone tissue. Many people simply ignore this indicator, focusing only on the arrow on the scales, but in vain.

Knowing the percentage of fat accumulation in the body is much more useful in order to correctly carry out procedures to eliminate it. Further in the material we will present methods how to determine body fat percentage, which is an unchangeable process when losing weight, cutting and building muscle tissue. The methods presented below can be used independently or by contacting a specialist - a nutritionist or fitness trainer. These specialists will be able to determine exactly what the person seeking help needs to do. By studying individual characteristics, you can achieve the desired results.

When you step on the scale, you can see every time that your weight changes in one direction or another, even if it’s a small amount. But this does not mean that the content of fat deposits has decreased - it could be simple dehydration or a decrease muscle mass. If you really want to lose weight, then you need to get rid of the subcutaneous fat layer.

This is important: As a rule, people who want to reset excess weight, strive to go on a fast-acting diet. This leads to positive results, but in fact a person loses water and muscle mass - fat remains unchanged, or slightly leaves the abdomen.

The subsequent transition to a normal diet leads to a sharp replenishment of water and muscle mass - this happens in even larger quantities (which is why a person gains even more after a diet). To make the formula for good weight more accurate, you need to know exactly the percentage of fat contained in the body. That is why it is necessary to find out this indicator, for which several determination methods have been developed.

Normal for humans

For normal functioning of the body, it must contain an optimal percentage of fat. A minimum percentage of body fat is required for survival: men should have 3-5% body fat, and women should have 8-13%. You cannot get rid of it completely, since fat cells are necessary for the functioning of the body, otherwise you can simply die. Fat that is part of the nervous system and the one that surrounds the internal organs.

The bulk of body fat is found in the adipose tissue located under the layer of skin and around the organs - this is visceral fat. A small part is found in tissue cells throughout the body. All fats play an important role in the functioning of the body, but excess can lead to the development of heart and vascular diseases, hypertension, type 2 diabetes, cardiac ischemia, and some types of oncology. Fat deposits in the body should be optimal because they maintain body temperature, protect internal organs from damage, promote the synthesis of hormones and other chemical compounds, and also perform other functions.

The table clearly shows that normal fats not so little is required if the person is not an athlete. If you try to reduce the amount of fat below the lowest level, then the body in general, and especially the internal organs, will suffer from this. You won’t be able to recover quickly - it’s quite difficult to return the optimal percentage of fat.

This is important: Too low a percentage contributes to the cross-section of the muscles, which makes them appear dissected and “striped,” dividing the muscle into small ridges. Everyone can achieve an ideal body through exercise and diet, but maintaining oneself in ideal shape for a long time is quite difficult. To do this, it is necessary to constantly monitor calorie intake, and this is too difficult, especially if the body constitution is not conducive to being slim.

You need to stay in the healthy fat range and try not to go out of there. For normal well-being and reducing the risk of chronic pathologies, it is necessary to monitor the accumulation of fat cells and try to avoid overdoing it.

Expert opinion

Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod

The normal ratio of visceral and subcutaneous fat is 1:9. That is, in the body of a healthy person, 10% of fat should be localized around internal organs, and 90% is in subcutaneous fat. Violation of this ratio can have adverse consequences for the body.

Visceral fat is located around the internal organs and supports them. When its quantity is insufficient, these same organs begin to react painfully to increases in intra-abdominal pressure (for example, when coughing). And this can cause prolapse of the kidneys, spleen, liver, gallbladder, and intestines.

Excess visceral fat is even more dangerous than its lack, because visceral obesity is the main risk factor for a number of dangerous diseases: atherosclerosis, coronary disease heart, arterial hypertension, etc.

Thus, it is important to determine not only the total amount of fat in the body, but also its location, that is, how many percent of it is localized around the internal organs.

How to find out your fat percentage

There are many ways to determine the percentage of fat in the human body.

The simplest of them are presented in the following form:

• Scales with determination of body fat mass. It is important to know that such measuring instruments always have an error factor.
• Take a good look at yourself in the mirror and visually determine excess fat deposits.
• Use a centimeter ruler to measure the size of your waist and forearm. If your waist size has decreased and your forearms have increased, it means that fat has begun to be burned and muscle tissue has begun to grow.

All methods are easy to perform and accessible to everyone, but they do not give a specific result. Using these methods, you can find out the general condition of the fat layer.

Ideal weight formula

Having learned this, you can look at the result in the table:

This method is usually used by girls to determine the size of the fat layer.

Online calculator

The calculator, which is easy to find on the Internet, will quickly and correctly determine your indicator using five formulas. The results of the checks will be reflected on the graph of fat content categories in the table, where the percentage of fat and age will be expressed. In the gallery you can find photos of bodies with different levels of fatty tissue in the body. You just need to go to the online calculator page and fill out all the fields and click on the “calculate” button.

Result: Your body contains approximately fat (or ).

The result will be calculated using all formulas if all fields are filled in correctly. If you ignore something, the calculation will be made using an incomplete number of formulas. When completely filled out, the result will be immediately displayed on graphs, photos, and tables.

Please note: The online calculator determines the percentage in five ways and then gives the average value. Any of the methods produces an error in the range of +- 3%. The more methods are used, the more accurate the result will be.

Each method gives an indicator in percentage and its weight in kg. The methods have their own graphs, where the result of the test is highlighted with a yellow line. The second level of the graph, which is visible on the outer circle, highlights the scale, according to which the results are assessed as percentages. Next are two summary graphs, the first one shows the results of all formulas and the average value. The second graph shows a more accurate estimate of the percentage of fat, which was carried out taking into account age. In addition to calculating the percentage of body fat, the graph gives recommendations on further actions.

Other calculation methods

What other ways can you calculate your fat percentage?

• US Navy method. When recruited into the US military, everyone's body fat percentage is checked; weight doesn't matter. For this purpose, height, hip, waist and neck circumference are taken.
• Covert Bailey method. The results are based on age. For the calculation, the size of the hips, thighs, legs, wrists and age are taken.
• Using BMI. The calculation is based on height, weight and age. It is important to know that after 30 years the accuracy of the indicator decreases.
• Additional method. Its calculations are based on a larger number of parameters. Weight, wrist, hip, forearm and waist circumference are taken.

The resulting numbers are summed up and the average is calculated, which will be closer to reality.

Caliper Application

Women who diet to perfect their body are required to frequently calculate their body fat percentage. After all, health can suffer significantly from fluctuations in the fat layer. A special device called a caliper will help you quickly and accurately calculate the percentage of body fat for women. It is designed to measure the thickness of the fat layer anywhere on the body.

How can you determine the indicator using this device:

• Measure the thickness of the fold of fat at the back of the shoulder.
• Do the same between the ribs and the thigh bone.
• Measure the thickness on the stomach, slightly away from the navel.
• Calculate the indicator using the following formula: (Sum of all folds in cm + the same amount, but squared + 0.03661 x number of years lived) + 4.03653.

This is a difficult calculation, but with practice it can be done easily. This device can also calculate indicators in men.

Correcting the amount of fat in the body

According to the law of energy balance, the more energy is spent, the more fat is burned. But this is up to a certain point, after the main burning of the fat layer it becomes quite difficult to achieve its destruction. If you are planning to lose 10 kg, then burning the first half will be much easier and faster than the last 5 kg. To bring your body to the desired slimness, you will have to apply additional methods- playing sports. As the amount of fat decreases, each kilogram lost will become increasingly difficult.

Please note: Visceral or internal fat accumulates in adults with an increase in the total number of fat cells in the body, and not due to a hereditary predisposition. In men, it begins to accumulate when the body fat percentage reaches 20.6, and in women – from 39.4.

To move from one fat indicator to another, you need to follow some rules.

Gain fat

• What to do: eat processed foods and other fast food, eat more food at a fast pace.
• Restrictions: move little, do not exercise, exclude vegetables and fruits, healthy foods, sleep less.

Reduce fat

• What to do: eat 2 servings of protein foods per day, 1-2 vegetable dishes, exercise sports exercises 3-5 times a week.
• Restrictions: Eat fewer processed carbohydrates and drink less high-calorie drinks.

It is not recommended to burn fat to a critical point, because the whole body will begin to suffer from this, and most of all the internal organs. It is recommended to lose weight in small steps, gradually approaching the cherished number on the scales. The body should not experience stress during the weight loss process, otherwise it may malfunction and it will be difficult to recover.

“Body fat percentage is a measure of body composition. Unlike weight, body fat relates to all important aspects of your body structure." — 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 a chiseled and athletic look. But they have more than just aesthetic value. Your goal should be to build and maintain muscle not only for beauty, but also to make it work 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. Losing fat over a long period of 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 body weight in favor of body fat is a big mentality change, but it's important for long-term sustainable success.

Height and Weight Charts - Outdated

One of the most common methods for determining your “ideal weight” is a weight-to-height chart. These tables are often used by insurance companies, doctors, sports teams and the military 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 obvious “six packs”.

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 body fat

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 at the expense of 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 muscle tissue.

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

“A measure of body overweight 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 will therefore be classified as having overweight, if you use BMI as a criterion for measurement. 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; correct solution— testing of 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 percentage body fat 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 the ripping look of a bodybuilder or fitness competition winner, you may need to tone them down even more. 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 become actual. 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 fat causes 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

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” the 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 physical 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 athletic 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 practically suitable 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 organs (visceral fat) and in muscle tissue (intramuscular fat).

By measuring the amount of 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 of 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 you do not have of great importance the fact 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 fat percentage is to divide your total weight into pounds of fat and pounds of 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 observe 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're 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.

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. Using the proposed form, the daily protein requirement, Body Mass Index (BMI), waist-to-height ratio and body fat percentage are calculated. 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 activity- 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 the 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 ones fatty acid and carbohydrates must be balanced to provide the minimum daily calorie requirements. 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:

1. . Provides information regarding diet and nutrition
2. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002). A book about nutrition and health.
3. 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.
4. 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.
5. 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.
6. 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.

Copyright 2012 - Antonio Zamora