How to calculate body fat mass. What is a healthy body fat percentage? You may be interested in other calculators

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.

Such simple options, we will not consider here how to weigh yourself on an electronic scale that will show you the % of 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, the thickness of the fold 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 the 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.

There is a kilogram, no matter what you have to weigh. What really differentiates muscle and fat is density. That is why everyone who switches to sports and diets may initially find that volumes seem to decrease, and weight not only stubbornly stands still, but even slightly increases.

There is no reason to be upset, everything is going according to plan. If the ultimate goal is to reduce the number on the scale, it is worth being patient for this. Weight gain is normal, a sign that you are working at the right intensity, which leads to a change in body composition. Your diligence will certainly be rewarded and you will find yourself gaining muscle and losing fat while gaining fit figure and speeding up metabolism.

“Weight gain when you start training is very common because muscle grows faster than fat is burned. In addition, fat stored in a woman's body is more stable than a man's, explains Dr. Joel Seedman, a nutrition and exercise specialist. - Entering the fight for toned body, no need to worry about a little weight gain. Take a closer look, you probably already look slimmer, because elastic muscles replace the looseness of adipose tissue.”

How to Measure Body Fat Percentage

There are several methods. For example, an electronic system for measuring body composition, popular in diet clinics. The action of such devices is based on passing light and safe currents through the tissues and subsequent analysis of the signal passage. Fat tissue delays the signal, and water and muscles conduct it with virtually no loss, which provides the gadget with information about their percentage.

A more accurate and traditional test for the thickness of the fat fold is performed with a device with the funny name “caliper” - a specialist pinches the skin or with a metal instrument similar to a caliper. Fat percentage is calculated using measurements on 3-4 or even 7 different areas of the body. The results obtained are compared with a calculation table comparing the thickness of the fold in millimeters, age and percentage of body fat. Indicators for men and women differ, so it is important to focus on the correct table.

Here are the main indicators of female “standards” corresponding to body type:

• required fat - 10-13% (a percentage below this is fraught with health problems);
• athletic body - 14-20%;
• good physical shape - 21-24%;
• average level - 25-31%;
• full figure - 32% and above.

How to calculate your ideal weight and body fat percentage

While there are no official guidelines for losing body fat, most experts agree that losing one percent per month is safe and doable. If you want to calculate how much weight you need to lose to reach your ideal percentage, you can use the following formula:

lean body mass: (1 - one percent of desired body fat) = ideal weight

Lean body mass (DBM) is weight excluding body fat. For example, you weigh 60 kg at 25% body fat (which means BMI = 60 x 0.75 or 45 kg), but you are convinced that you need to lose five kilograms of weight and achieve 20%, respectively.

You would think so.

Previously, the human body mass index was used to determine overall health. Today for this purpose it is tracked percentage body fat.

You can find many articles on this topic that include determining this indicator using tables, formulas or other methods. This material discusses the main ideas of these articles, and the result is presented in pictures for a visual representation of the state of male and female body depending on this indicator.

To have an idea of ​​what this material is about, you need to understand several terms and concepts.

How is this percentage calculated? The amount of fat in kilograms is divided by body weight and then converted into a percentage. For example, with a total weight of 80 kg of a man and a fat mass of 13 kg, the percentage of fat content will be 16.

Fat distribution

Everyone has their own characteristics of the body and organism, including the distribution of fat deposits. So, some women have a small amount of fat on their abdomen, but excess fat in the triceps and thighs. For others it's the other way around. As for men, in most cases, fat deposits are mainly observed in the abdominal area. The pictures clearly show in which parts fat is most often deposited in females and males.

Features of the figure

They are also different for everyone, so people with the same percentage of fat will look different in appearance. As an example, we can cite models and athletes for whom this indicator is absolutely the same, and the differences are visible to the naked eye.

Age

The photographs show people in age category 25-35 years old. It should be noted that The older a person gets, the more fat his body contains.. For example, men aged 20 and 50 years old have the same percentage of body fat, but for the first (young) it will be 15%, and for the second – 20%. This is due to the tendency of fat to increase with age around organs and in muscles.

Muscle grooves

In the process of pumping up the body, a relief is formed, the muscles become more noticeable and resemble grooves in appearance. It is also important to have an understanding of what vascularity is. As the percentage of body fat decreases, veins appear on the body - this is the meaning of this term.

3-4%

This percentage of fat content is typical for the period of preparation for sports competitions. In this case, increased vascularity is observed - veins are visible on almost every muscle. Even the muscles on the buttocks have small gaps, and the absence of them indicates a very low fat content. The norm for men is considered to be about 2% fat content. This is the amount necessary for the body to function normally, since fat protects organs in abdominal cavity and thoracic region.

6-7%

This indicator is not as categorical as the previous one, but it is still not normal for most representatives of the strong field. The fact is that this is reflected in the appearance, for example, the face looks emaciated, which causes concern among people around. This percentage of fat content is typical for most models; their muscles are clearly defined, and there is clear vascularity, including the muscles of the limbs and abdomen. When the abdominal muscles are clearly visible, the muscles are clearly separated - this indicates low fat content.

10-12%

This is a normal level for a man. Of course, the abdominal muscles are not as clearly visible as in the previous case, but the abdominal muscles are clearly visible. This is exactly the condition and body shape that most men strive for. He is also considered attractive by the fair sex. This percentage of fat is characterized by grooves only in the arms and shoulders, and not in every muscle.

15%

This level corresponds to men with a fit and slender figure. The contours of the muscles are clearly visible, but there is no visible separation between them. Typically, the grooves are covered with a small amount of fat. However, this does not negatively affect the shape of the body - the figure is beautiful, despite the fact that there is no obvious muscle definition.

20%

This level of fat content is characterized by not very clear identification of muscles and blood vessels. In most cases, men develop a small belly. For example, the male population of New York City generally has a body fat level of 20-25%. But in other places this figure may differ. As a rule, a man with a height of 180 cm and a body weight of 81 kg has a body fat content of about 20% fat.

25%

In this case, there is a significant increase in waist size, muscles and blood vessels are practically not visible. If a man is 180cm tall, his minimum waist size can reach 91cm. Also, this percentage of fat content is characterized by a slight increase in neck volume and small fat folds. But all this is perfectly hidden by clothes. Men who have a higher level of fat than this point are faced with the problem of obesity. Abdominal obesity is recognized if the waist circumference exceeds 101 cm.

30%

This indicator is characterized by the distribution of fat throughout the body, including the formation of fat deposits in the waist, hips, back, and calves. Visually, the waist looks larger than the hips, the muscles are not visible at all, and the stomach sags.

35%

When body weight constantly increases, the amount of fat also increases, more of which accumulates in the abdominal area. At this level, an even more saggy belly is observed, the waist as such disappears completely (its volume can exceed 101 cm). This type of belly is called a “beer belly.”

40%

As in the previous case, body fat concentrated in the waist and abdominal area. Waist size can exceed 145cm. With this indicator, a person faces a number of problems with movement, especially on stairs. It's difficult to bend over. These are the first signs of obesity!

10-12%

The minimum level that can be observed only in women involved in. Vessels and muscle grooves are clearly visible. For normal functioning of the body, a fat content of 8-10% is acceptable. What is the reason for this difference compared to the minimum indicator for men (2%)? This is due to the high fat content in the area around the uterus and mammary glands, so there is no need to strive for a male figure, since this poses a health hazard for the fair sex. The girl in the photo is probably at the upper limit because the vessels are hard to see.

15-17%

Corresponds to the second level of fat content in males. This indicator is typical for the majority of models advertising underwear. However, most of them may encounter problems associated with impaired functionality of the body. The muscles of the limbs, shoulders, and abs are clearly visible. Due to the low fat content, the shape of the hips and buttocks is not clearly defined.

20-22%

Most female athletes have this percentage of fat in their bodies. A small amount of fat is observed on the limbs, the abdominal muscles are clearly visible. Minimum level of separation between muscles.

25%

Characteristic of most representatives of the fair sex. Such a woman cannot be called too thin, but not too fat either. A small layer of fat is present on the buttocks, the curve of the hips is clearly visible. This level is typical, for example, at 163 cm height and 59 kg body weight.

30%

Unlike men, in whom fat accumulation is observed mainly in the abdominal area, in the majority of women it is deposited in the buttocks and thighs. The latter are clearly expressed with a rounded shape. 30% fat content is the upper limit for the average woman.

35%

The hips increase even more, and the neck and face acquire rounded shapes. The hips can exceed 100cm, the waist – 80cm. The stomach begins to sag.

40%

Hip circumference can exceed 106cm, waist – 90cm, hip – 63cm.

45%

This level is characterized by the appearance of noticeable folds and the condition of the skin worsens. Hip circumference can exceed 115cm, waist – 90cm. The shoulders look noticeably narrower than the hips.

50%

The hips become even larger, noticeably exceeding the width of the shoulders. The condition of the skin worsens, the fat is clearly visible. Hip circumference can exceed 115cm, waist – 101cm. Example: if a woman is 163 cm tall and has a body weight of 90 cm, half of it is muscle mass, the remaining 50% is fat.

How to reduce body fat percentage - Video

Based on: builtlean.com

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Measure body obesity index using a calculator and also find out acceptable standards obesity for women and men, types of body fat.

Obesity Index Calculator

The Body Obesity Index (BAI) allows you to estimate the % of body fat and is an alternative to the method of determining body mass index (BMI).

• Female Male

20-39 40-59 60-79

• Hip circumference, cm

Body obesity index in women (table)

ICU classification for men

The human body requires a certain amount of fat to function properly, conserve energy, and protect vital organs. Triglycerides, cholesterol and other essential fatty acid, which the body receives from the outside, act as messengers and enable the protein to do its job. They are responsible for chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism.

Important control the body's fat balance to avoid adverse consequences.

Fat and its role in the human body

Everyone should include fat in their diet as it helps the body maintain temperature, absorb nutrients and provide needed energy. Its consumption is necessary every day for the body to maintain all functions.

But it's important to keep in mind that certain fats have positive functionality while others do not. The good ones work to stay healthy. internal organs, and protect the heart. Bad ones, on the contrary, worsen the functioning of the cardiovascular system and increase the risk of disease.

Fat in the human body performs several functions:

1. Provides energy.
2. Absorbs vitamins.
3. Creates reserves for later use.
4. Maintains proper body temperature.
5. Protects the body.

Other functions enable:

• brain;
• hormones;
• healthy balance of hair and skin.

Sources of Healthy Fat

It is important to always choose monounsaturated (MUA) or polyunsaturated (PUFA) fats. These types help reduce the risk of developing and also stabilize cholesterol levels.

Bad fats (trans and saturated) increase LDL cholesterol, which can raise blood pressure and harden your arteries, increasing your risk of stroke and heart attack.

Normal body fat for women and men

Essential fat is present in the human body - this is the minimum amount necessary for physical and physiological health. Ideal percentage additional body fat varies depending on various factors.

Affects these indicators:

• body type;
• heredity;
• age;
• activity level;
• eating habits;

The norm of fat for the male and female body is different. Women have a higher degree of body fat compared to men. Female physiology, hormones, breasts and genitals need fat storage. In addition, they require larger amounts for ovulation, a healthy pregnancy and further feeding of the child.

There are two tables for determining fat indicators. The first takes into account gender differences and body constitution. And the second is also based on age-related changes. It is the latter percentage chart that is used to measure fat using the caliper method.

Ideal body fat percentage

Table No. 2

Types of fat deposits in the body

Fat deposits cause health and beauty problems: from atherosclerosis to low levels of self-esteem, hormonal imbalance and obesity. To combat excess fat, it is important to study and identify its types.

Main types:

1. brown;
2. white;
3. visceral;
4. subcutaneous;
5. in the abdominal area.

They can be grouped into two main categories: visceral fat (surrounding the internal organs) and subcutaneous fat (found under the skin and making up about 80% of total fat).

Visceral fat

This type is the most dangerous. It is located on the cellular surface of internal organs and impairs their functioning. It can increase the risk of diabetes, heart disease and stroke, and is thought to be linked to dementia.

A large waist or belly is a sign of visceral fat, and losing it requires diet and exercise. This type of fat tissue is involved in insulin resistance and affects the production of leptin, a hormone that controls appetite, learning and memory.

To stay healthy, you should strive to reduce visceral fat as much as possible.

Belly fat

This type is part visceral, part subcutaneous, and it is impossible to determine which part of it is in which category. It is much more dangerous than fatty tissue on the thighs or buttocks, as it has a greater impact on blood lipid levels and increases the risk of stroke and heart attack. Men tend to accumulate it in their bellies, while women tend to accumulate it on their thighs and buttocks.

Subcutaneous fat

It is considered less dangerous than visceral. The main areas where it is found are the lower body for women and top part bodies for men, although other variations are possible. Women also tend to accumulate it on their arms, triceps muscles, and inner knees or thighs. In men it predominates on the thighs.

White fat

Generates energy and produces hormones, which are then released into the bloodstream. Also produces adiponectin, a hormone that helps the liver and muscles use insulin and sugar effectively, reducing the risk of heart disease and diabetes.

Brown fat

Often considered a type of muscle tissue because it burns white fat to support weight loss. Increasing the amount of brown fat may help treat obesity and other effects caused by being overweight.

Measuring fat using the caliper method

To calculate the degree of body fat, a caliper is used. To do this, measure the length of the folds in different areas. Indicators are calculated using the Jackson Pollock method. Gender and age must be taken into account. Measurements are taken from right side bodies.

For men:

• Take a breast measurement between the anterior axillary line and the nipple. The fold will be diagonal.
• Measure fat fold belly near the navel. The fold will be vertical.
• Measure on the front of the thigh, between the groin area and the knee. The position is vertical.

For women:

• Take a triceps measurement along the back of your arm between your shoulder and elbow. The fold will be vertical.
• Measure the waist crease. The fold will be diagonal.
• Take a measurement on the front of the thigh, between the groin fold and the knee. The position is vertical.

Carrying out calculations:

1. Calculate body mass using the Jackson Pollock equation to further determine the percentage of body fat.
2. For men, body density = 1.10938 - (0.0008267 x the sum of all indicators in mm) + (0.0000016 x square of the sum of indicators in mm) - (0.0002574 x age).
3. For women, body density = 1.0994921 - (0.0009929 x sum of indicators) + (0.0000023 x square of the sum of indicators) - (0.0001392 x age).
4. Convert body density to body fat percentage using the following equation: body fat percentage = [(4.95 / male/female body density) - 4.5] x 100.

Important! Do not take measurements after physical activity, due to fluid loss.

If you find a typo or inaccuracy, please select a piece of text and click Ctrl+Enter.

“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. 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 tables 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 tables is not accepted at all fat layer into account; 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 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 body fat percentage varies by 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 diseases, 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 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-associated fat deposits, 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 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 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 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 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 various types thickness gauges and formulas for calculating using the skinfold method - it is important that the measurements are taken by the same person, 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. Because muscle is the largest component of lean body mass, tracking your MMT can show you whether you're 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.