Body fat percentage: how to find out and why is it needed? How to Calculate Your Ideal Weight and Body Fat Percentage How to Check Your Body Fat

Anyone who wants to get rid of extra pounds It is very important to “lose” fat mass – our most important weighting agent. At the same time, it is necessary to understand that the thing that weighs more is the first to leave, and the inner “layer” leaves us reluctantly – that’s where such unpleasant folds on the sides, unsightly “creases” on the body come from... How to measure the amount of fat in the body and understand once and for all where the norm, but where is the crime against one’s own health?

Often we don’t even notice how we accumulate kilograms that make it difficult to maintain health and activity. To avoid the troubles that excess weight brings with it, it is important to stop in time, start by changing your diet and combating physical inactivity. Proof that you need to eat only healthy food and move more will be the critical percentage of body fat. We will talk about how to calculate it and why it is dangerous in this article.

Inside and outside: understanding the concepts

The “reserves” that we accumulate are divided into two types:

  • Subcutaneous
  • Visceral

The first is a kind of energy reserve for every day. The more often and more abundantly we eat, and most importantly, the worse the food affects our figure, the greater the supply of fat in the bins. It accumulates on the sides, stomach, chest, waist and hips. Getting rid of it is not as easy as we would like - you not only need to formulate your diet in a new way, removing everything harmful and high-calorie from it, but also completely change your usual lifestyle. However, it is even more difficult to fight another enemy - visceral fat.

It appears and accumulates not outside, but inside: “reserves” are distributed around the organs and represent layers of adipose tissue. Some have more, and some have less. The main thing is that their volume, which is considered normal, should be no more than 10-15% of the total number of all fat cells in our body. In this case, visceral deposits will not harm - on the contrary, they even protect the organs from the influence of the internal environment.

However, the greater the deviation from the norm, the greater the danger to which we expose ourselves. The consequences of exceeding the “limit” are the most dire:

  • development of varicose veins;
  • myocardial infarction – the load on the heart affects its functioning and leads to inevitable failures;
  • fatty hepatosis – replacement of liver cells with fat cells;
  • hormonal disbalance;
  • metabolic disease;
  • increased risk of cancer.

Visceral fat puts pressure on internal organs, preventing them from functioning normally - hence diseases, weakness, depression caused by their own powerlessness. Even breathing becomes more difficult - ventilation of the lungs worsens, and with it the balance of oxygen in the body is disrupted.

The problem is that getting rid of such fat is much more difficult than subcutaneous fat - it is much lighter in weight. So we rejoice when we step on the scales – the heaviest burden has been lifted! But in fact, it’s time to think: have the visceral deposits disappeared?

In order for them to go away, you need to work long and hard, and most importantly, observe the changes and regularly measure body volumes. The optimal option is this: the number of extra kilograms that we said goodbye to should be equal to the number of centimeters that have gone (- 20 kg and 20 cm). One can only guess how to measure the percentage of body fat to understand how much more to lose.

Losing weight is a difficult and complex process. Each of us needs incentive, and a decreasing indicator is just the perfect motivator! You can find many techniques on the Internet, but we will focus on the most popular ones and try to understand whether they work or not.

How to determine body fat percentage: the simpler the better

    The first method is to meticulously examine yourself in front of the mirror. This method is one of the most inaccurate, but it has one advantage - an objective assessment of your body. If your inner voice tells you that it’s time to take care of yourself, and the folds on your sides and stomach reveal your love for sweets and fast food, it’s time to act and not sit idly by. The first step is to contact a specialist - he will create a weight loss program, taking into account the characteristics of your body, and create a diet that will help you not gain weight by eating tasty and healthy.

    The next method is the “wardrobe” method. Let us warn you right away: it is unlikely to help determine the percentage of fat with impeccable accuracy, but it will help to trace the general trend. It will also be an excellent incentive to fight against overweight. We need clothes that were purchased relatively recently. Put it on and then take it off. Carefully monitor how the fitting procedure occurs: if in order to take off your jeans, you apply some effort - you pull them off for a long time and persistently, noting that it was easier before - it’s time to lose weight.

    The last method is standard measurements. We take a regular tape measure and check the volumes in two places - triceps and waist. We must record the data - you can write it down in a food diary if you keep one. As soon as you feel that you have gained weight, repeat the described manipulations. Gain is a good reason to see a specialist and change your lifestyle. You don't want your results to deteriorate day after day, do you? Then don't delay new life next Monday - it should start right now.

How to measure your body fat percentage and find out the whole truth about your body: looking for a formula

How to start calculations if you know for sure that the result will be incorrect? The fact is that the most common formulas (for example, “human height minus 100”) do not give the correct figure. Let's face it: there is no ideal example into which we could substitute our indicators. The methods of Lorenz, Broca and Keele do not work simply because they were created for the diagnosis of dystrophy or obesity. It must be said that they do their task poorly - they do not take into account a person’s physique, and it is different for everyone.

    First we measure the waist.

    Then we start calculating the coefficient. To do this, measure your hips and calculate: divide your waist circumference by your hip circumference. We compare the resulting figure with the norm (0.88 in women and 0.95 in men). If the result is greater, it’s time to lose visceral fat.

However, this method cannot be called truthful - the characteristics of the body and body type are not taken into account. Competent measurement of the percentage of body fat is possible only at an appointment with a specialist. Alas, many people who are losing weight remember this only after they have tried all the modern methods and are convinced that they are of little use.

Find out more about our weight loss programs:

Determining body fat percentage using a calculator

Another option is for those who are used to looking for a solution to a problem on the Internet. On special websites they offer to calculate fat volumes using a calculator - a program that sums or divides the indicators that you insert into the cells.

You indicate:

  • your gender;
  • age;
  • height (without shoes)
  • waist circumference (measured at the navel);
  • hip girth;
  • pelvic circumference.

Afterwards the program makes calculations and gives you the desired number. Everything is extremely easy, but we would not recommend trusting this method: here again, the characteristics of your body are not taken into account, which leads to a distortion of the desired result.

How to Measure Body Fat: The Pinch Test

Another option, found on numerous forums and websites, is the simplest. For calculations:

    We find a place on the stomach to the right of the navel and pull off the fat with our fingers or a caliper - a special device.

    Then we look at the indicator, measuring the thickness of the fold. We do the same thing when determining the reserves of adipose tissue on the shoulder (at the elbow) and on the shoulder blade. We add up the results obtained.

A table for determining the percentage of body fat will help you calculate the optimal indicator. Just take the necessary measurements and compare the results with the numbers you see on the screen. Want to find the perfect option? Pay attention to the level marked in green.

The first option is for women, the second is for men. True, this technique also has its drawbacks, the most important of which is the low level of reliability. There are other methods, but in order to try them on yourself you need devices more precise than a caliper.

How to find out your body fat percentage: weigh yourself underwater

You should not carry out this procedure at home - you will need special equipment, which is only available in a specialist’s office. The method under consideration is called hydrodensitometry. A person is lowered into a bathtub or large tank filled with water.

This procedure is based on the following fact: the density of non-fat tissue is much higher than that of fat. Moreover, the first ones immediately go to the bottom, and the second ones float on the surface like a float. Doctors weigh the patient first under water and then in air. The obtained indicators are substituted into a special formula - the body composition is calculated. It turns out that the more bone and muscle tissue we have, the higher the figure obtained during underwater measurements.

The features of the procedure are:

    The temperature of the water in the tank/bath is constant (does not rise or fall).

    A device for measuring the volume of air in the lungs and a scale with a special “seat” are used as auxiliary equipment.

    The entire process can last from 45 minutes to an hour.

This technique is accurate, but it has one drawback - it is carried out only in scientific institutions and costs a lot of money. In addition, the underwater weighing procedure has its contraindications. It should not be taken by those who are afraid of diving and cannot completely exhale the air from their lungs.

Calculating fat percentage: weighing on floor scales with body analysis

The action of this device is based on the direction of a weak discharge of current through one leg, and then through the other. Next, smart scales calculate the percentage of losses. Alas, this method is one of the most inaccurate for one reason - losses can be caused not only by a decrease in the volume of visceral fat. We can only guess what exactly we have lost and what results to expect.

Body X-ray scanning (DEXA): what is it?

This method is already called the “gold standard” for measuring the percentage of body fat. The short name DEXA hides the examination of a patient using a special installation - a type of X-ray scanner. What are the results of such a procedure?

    body composition;

    measuring the amount of fat;

    determining the places where it is deposited most often.

The work of a special apparatus comes down to dividing body weight into bone and that which threatens our health - more and more every day. The advantage of such an examination is that you will be able to find out which places you will have to work on first - for example, the hips or abdomen. The procedure is completely safe, since it uses a scanner with a low dose of radiation. In addition, you only have to stay in the device for 10-20 minutes.

Does this method seem to have no downsides? Alas, we couldn’t do without them this time either – precision is precision, but accessibility is definitely not about DEXA. The high cost of the study makes it unprofitable for those who want to find out the truth about their body without giving up sound savings. The second disadvantage follows from the first - few people can afford to repeat such a procedure, which is required to clarify the result or check it after a few weeks.

Still want to find a method that will be optimal in terms of price-quality ratio? There is another way - it seems to us one of the most effective.

How to determine body fat percentage: bioimpedance

The last method is the most accurate. It allows you to determine the level of visceral fat, as well as find out:

  • what is your ideal weight;
  • whether fluid retention occurs in tissues;
  • how body weight is distributed, etc.

The procedure is carried out using special equipment. Moreover, it is absolutely painless and does not cause discomfort (as is the case with hydrostatic measurement). A small device scans the body, after which the computer processes the data and issues a full conclusion. Based on the results obtained:

    Special programs are selected to get rid of excess weight Once and for all.

The procedure also has its own characteristics: for example, before it you cannot eat or drink for 3 hours. It also cannot be passed:

  • during pregnancy;
  • people with pacemakers and other implanted electronic devices.

The accuracy of such research allows as soon as possible determine the amount of fat “reserves” accumulated by our body. And knowing this indicator is another step towards successful weight loss.

What percentage of body fat can be considered normal for women?

It is believed that for the fair half of humanity the cherished figure is about 25%. This is the very optimal level that is simply necessary to maintain performance, activity and save vital energy.

In this case, it is necessary to take into account the proportion of required fat mass - 12%. These are deposits on the hips, chest and buttocks, the appearance of which is due to the reproductive functions of the female body. A decrease in the indicator leads to serious disruptions in the functioning of the body:

  • deterioration of metabolism;
  • cessation of the menstrual cycle;
  • weakness and exhaustion.

We must not forget that the percentage of body fat must correspond to the norm, and this is true for both women and men. Prevent health deterioration and the development of obesity, hepatosis, varicose veins and other satellites overweight. Our clinic’s specialists use the Bioimpedance method, one of the most accurate ways to calculate the volume of adipose tissue using high-tech equipment. With our help, you will learn how to create a healthy diet and start a new healthy life, saying goodbye to extra pounds simply and easily!

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 top part whose bodies are absolutely “dry”, but the lower (hips and buttocks) are a real storage 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.

Healthy, slim and toned body- this is something that will always be in fashion. A lot of people are trying to get rid of excess fat deposits. But at the same time, not everyone knows what the norm of fat in the body is and how to determine it, but a lot depends on this indicator. Let's try to understand this issue.

Quite often there is a situation where two people who have the same weight look completely different. One is slim and fit, while the other, to put it mildly, does not look very ideal. The fact is that weight is, in principle, not an indicator that you should focus on when assessing your physical fitness. Muscle is much heavier than fat, hence the difference in appearance with the same number on the scale.

How your body combines bone and muscle mass, as well as water and fat, is key. Therefore, what the normal percentage of body fat should be should be known not only to those who are losing weight, but also to those who, in principle, monitor their health. Not only excess fat is dangerous, but also its deficiency, since fat has many important functions, in particular protective and reserve ones. A low percentage of body fat provokes problems with potency in men and problems with the menstrual cycle and fertility in women.

Thus, fat performs the following functions:

  • protects body organs;
  • helps maintain normal temperature;
  • promotes the preservation of nutrients in the body;
  • softens joints;
  • promotes energy accumulation.

To maintain health and lead a full life, a woman needs a body fat percentage of 13-15, and a man needs at least 5-9%. If this indicator is lower, then serious violations in the performance of their functions by bodies and dangerous consequences are possible. If the percentage of body fat is normal, a person will feel and look good, and his reproductive organs will work as needed.

Fat is especially important for the female body. It helps ensure normal synthesis of female hormones, promotes the proper functioning of the genital organs, ensures a normal menstrual cycle, and makes it possible to bear and give birth to a child. The amount of fat may increase with age. An excess of it can be a consequence of certain violations, but quite often it is a consequence of a deficiency. physical activity and constant overeating.

Normal body fat

It is impossible to give an exact figure that would determine the norm of fat content in the body. But there is a range within which each individual person can have his own size. This is determined by many characteristics of the body. One person may have a higher percentage of fat than another person of the same gender and age, but he may feel much better.

The amount of fat in the body should not exceed the upper limit, but you need to pay attention to the lower limit, since the lack of fat in the body is fraught with serious consequences.

Normal fat percentage in a woman's body must remain within the following limits:

  • age under 30 years - 15-23%;
  • age 30-50 years - 19-25%;
  • age from 50 years - 20-27%.

For men Normal body fat percentage looks like this:

  • age under 30 years - 11-18%;
  • age 30-50 years - 14-20%;
  • age from 50 years - 16-22%.

In women with normal build fat is located in the abdomen, chest, waist, hips. If it accumulates on the arms, shoulders, legs, and knee area, this may indicate a tendency to swelling, metabolic disorders, and hormonal imbalances, so it makes sense to consult a doctor.

Fat indicators are also important in men. For them, this determines the functioning of many important systems, in particular, reproductive and digestive. However, it is easier for men to reduce their fat percentage, since their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If deposits accumulate in the abdominal area of ​​a representative of the stronger sex, this indicates a violation of the gastrointestinal tract. If they are localized in the area of ​​the sides, chest, hips, this indicates poor nutrition, as well as hormonal imbalance - an increase in the level of female hormones in the body.

The table below will show in more detail what the normal percentage of fat in the body of a woman and a man should be.


Visceral and subcutaneous fat

The human body accumulates two types of fat: subcutaneous (visible) and visceral (internal). located near the surface of the skin and can be seen and felt.

If you determine that your performance is not ideal, be careful. Trying to achieve sports figure, do not go beyond the physiological norm. In addition, keep in mind that each person is individual, and has his own “healthy” norm. For example, if a girl decides to reduce her body fat content from 18% to 13%, she may experience menstrual irregularities. The indicator will also correspond to the norm, but the individual characteristics of the body will play a role here. Therefore, when working to reduce body fat, monitor how you feel. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But normalizing fat levels is useful.

If the norm of body fat in a woman or man is exceeded, then you need to reconsider your lifestyle. Most often, it is enough to normalize your lifestyle, review your diet and exercise more. From physical activity, first of all, you need to focus on, since they are the ones who burn fat. , or a bicycle - you can choose whatever you want.

Also very important proper nutrition. Avoid crash diets, as they lose muscle and fluid rather than fat. Eat nutritiously, balancedly, in moderation. It is recommended to eat often and in small portions, exclude fast food, sweets, and baked goods. Healthy foods to reduce fat, these are lean sources of proteins (meat, fish, eggs, dairy products), grains, fruits and vegetables. You also need to drink enough water.

Knowing how much fat should be in the body of a woman and a man, you can adequately assess the condition of your body. Remember that excess fat is dangerous, but the same can be said about its lack. Fat is both a friend and an enemy in equal measure, and to ensure that it is only the first for you, control its percentage in the body.

How to find out your body fat level: video answer


It is known that losing fat WITHOUT losing muscle is the only way to become fit. So how can you tell if you're losing fat, muscle, or both? Start by measuring your body fat percentage.

Determination of subcutaneous fat percentage

Below is an overview of the 5 most common methods for measuring body fat percentage, along with the only method for precise measurement fat concentration (but you probably won't want to use it). Although these methods vary in accuracy, the key to determining your body fat levels is to measure consistently all the time (with repeatability) so that you can effectively track your progress.

Body fat percentage measurement #1: Skinfold measurement with a calypometer

Using the “skin fold” method, the proportion of fat is measured, the fat is pinched with your fingers and then the thickness is measured with a calipometer. The results are given in millimeters, which you compare on the map with age and gender to arrive at a body fat concentration value. There are many various types calipometers, which range from measuring in only one place, to measuring in 7 points, the Jackson Polak method (some even have 12 measuring points).

Advantages:

  • Accuracy
  • Reliability (if you have experience with use)
  • High repeatability

Flaws

  • Measurement variability (same accuracy required for each use)
  • More than a single point test requires a qualified technician
  • For people who are 35+ pounds overweight, fat may not enter the caliper, making the measurement less accurate.

Conclusion

Skinfold testing is an effective, accurate and practical method for measuring and tracking fat percentage. A personal calipometer is not expensive and for many it is sufficient.

Determination of fat under the skin No. 2: Bioimpedancemetry

Bioimpedance testing (BIA) measures electrical impedance, or the resistance to the flow of electrical current through the body. Muscle contains a lot of water and conducts current well, while fat contains little water and conducts current poorly. Based on impedance strength along with height and weight, the BIA scale estimates fat-free muscle mass and proportion of body fat.

Many common scales come with built-in BIA capabilities, while others require you to hold the BIA devices in your hands. Due to the fact that the BIA test is based on water balance body, your hydration status may affect the level of accuracy.

Advantages

  • Very simple controls
  • Inexpensive (Most scales cost around $50 or less)

Flaws

  • Questionable accuracy
  • Varying results depending on hydration level

Conclusion

If you cannot use a calimeter, then this is the second option. If you have a high percentage of body fat (the calypometer can't capture the skinfold), or need to lose more than 35 pounds, start with BIA and then move on to the calypometer. BIA data for people with low fat tends to deviate from the true data.

Measuring the percentage of subcutaneous fat No. 3: Anthropometric method

This method uses circumference measurements to estimate fat concentration. The US Navy method takes waist, neck and height circumference for men, and hip, neck and height circumference for women.

The US Navy method is available on the website where you can enter your measurements in the right column.

Advantages

  • Easy to use
  • Low price

Flaws

  • Questionable accuracy (Fat is not directly measured)

Conclusion

This method is considered the least accurate because it does not directly measure fat (even if you try). For example, calipometer measurements showed about 6% fat, and the anthropometric method - 11.5%. But if you don't have a BIA scale or calimeter, this might be a good place to start.

Fat percentage calculation #4: Hydrostatic weighing

This method is considered the "Gold Standard" (error +/- 1.5%) for measuring body fat, which requires immersion in a special tank of water. As a result of bone and muscle being more dense than water, a person with more fat-free mass in water weighs more and has a lower body fat percentage. Accordingly, a large amount of adipose tissue makes the body lighter in water, and it has a higher percentage of fat.

The accuracy of the reading depends on releasing all the air from the lungs during the preliminary test. The test takes about 20-30 minutes, costs about $100-150, and is performed in research laboratories, universities and hospitals.

Advantages

  • Very high accuracy, the test is considered the Gold Standard

Flaws

  • Impracticality
  • High price
  • No repeatability (unless you want to dive into the tank again and pay $150)

Conclusion

If you're extremely interested in getting measurements of your body fat concentration, or you're a bodybuilder or fitness model tracking your progress, hydrostatic weighing may make sense. In all other cases this is not practical.

Measuring the amount of subcutaneous fat in the body No. 5: DXA Scan

Dual-energy X-ray absorptiometry, known as DEXA, is quickly becoming the “new” gold standard for measuring body fat because it is based on a three-chamber model that divides the body into total lean mass, fat-free mass, and adipose tissue mass. Hydrostatic weighing, on the other hand, only uses a two-chamber model (fat-free mass and fat mass).

DEXA also allows you to analyze the distribution of fat throughout the body, so you can accurately visualize how fat is distributed in different parts of the body. In the past, DEXA was only used to measure bone mineral density for osteopenia and osteoporosis in older people. The procedure uses a scanner with a low dose of X-ray radiation, so it is quite safe and lasts about 10-20 minutes.

Advantages

  • Very high accuracy

Flaws

  • High cost: about 250 dollars
  • No repeatability (unless you're thinking of spending $250 every few weeks)

Conclusion

Similar to hydrostatic weighing, if you are very curious, or if you are a bodybuilder or model tracking your progress, then DEXA makes sense. Otherwise it is too inconvenient and expensive.

All of these methods rely on algorithms that translate measured parameters into fat percentage estimates, but none of them are perfect. The algorithms have variations based both on basic assumptions and on formulas that apply to different nations.

So what is the only accurate method for measuring fat? Cut open the body and examine the fat as you would during an autopsy. Indeed, this is the only way to measure body fat concentration most accurately.

Dietetics does not stand still. To calculate your ideal weight It is not enough to take into account only individual structure and growth. 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. It leads to hormonal imbalances and deterioration of skin and hair condition.

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 a 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.

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