Fat mass calculator. How to calculate body fat? Useful recommendations. How to calculate calories How body fat percentage is determined

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 body fat percentage.

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 body fluid balance, 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.

If you are an athlete or just a person who is concerned about his health, you were probably interested in how to determine there are several ways to do this. Each of them has a different level of difficulty. The fat calculator offered by many Internet users is often inaccurate, so we will look at the most correct formulas and other ways you can control your weight. Today, many new techniques have been developed that allow you to find out the most accurate result, but they all require financial investments. Choose the most appropriate method for yourself and then focus on it.

Why calculate your body fat amount?

Every time you step on the scale, you notice a certain dynamic. You either gain weight or lose weight, albeit slightly. But the pounds you lose are not always fat. This could be muscle mass or simple dehydration. If you want to lose weight or gain weight, you should be interested in subcutaneous fat. Additionally, the formula is more accurate if you know how much excess deposits you have in your body. Therefore, it is imperative to find out this indicator, and today we will talk about how to do this.

The simplest ways to determine the amount of body fat

Weight based on height and age is determined taking into account the amount of body fat. It may be large, but it will consist only of muscles, water and bones. Let's look at how to determine your body fat percentage:

• Special scales that determine the amount of fat in the body. Only you can decide whether to trust this invention of mankind, since it is impossible to accurately verify whether the information you receive is true.
• You can carefully examine yourself in the mirror and determine the amount excess fat. But it is difficult to evaluate yourself objectively, so this method is rarely accurate.
• Use to measure your waist and forearm. If there are fewer centimeters on the waist, and more on the arm, then your fat layer and muscle mass increases.

Any of these methods is available to every person, but with their help you cannot know the exact results. In addition, by assessing the general condition of the fat layer, you will not get specific numbers.

To find out your body fat percentage using the Lyle MacDonald method, you must calculate your BMI. To do this, use the formula: BMI = weight in kilograms/height in meters squared. Next, find your indicator:

• BMI = 13-20. Then the percentage of fat is 13.5-24;
• BMI = 21-30. The percentage of fat is 25.5-39;
• BMI = 31-40. The percentage of fat is 40.5-54.

This method of determining the thickness of the fat layer is quite popular among girls, but there are other methods that allow you to calculate this indicator more accurately.

The most effective way to determine the amount of fat in the body

If you are interested in how to determine your body fat percentage using medical equipment, then you should evaluate your financial capabilities. Even in government institutions This method requires money, but it is the most accurate of all possible. It's being used professional athletes before competitions, when it is required to provide official data on the condition of the body.

The essence of the method is this: special electrodes are attached to the wrists and ankles, through which a weak electric current passes. The body's tissues resist it, and the level of this resistance is measured by medical devices. You will know the result immediately after the procedure.

But this method has a significant drawback. If your body is disturbed water balance, the equipment may show incorrect results. Therefore, the procedure is usually performed twice. When swelling in the body disappears, the devices may show a lower fat percentage than the previous time.

There is no need to carry out such an analysis without the need or a special referral from a doctor; it is better to use other methods to calculate the amount of body fat.

Underwater weighing method

Ideal weight based on height and age can only be determined by taking into account the amount of fat in the body. The underwater weighing method gives the most accurate result of all methods known today.

The essence of the underwater measurement is this: when a person is completely immersed in water, he loses the amount of weight that was displaced from the container in which he is located. After the procedure, the person is weighed on ordinary medical scales, and specialists compare the weight in the water with the body weight on land. After certain calculations are carried out, the amount of fat in the body is calculated.

Using a caliper for women

To find out your body fat percentage (the norm for women must be strictly observed, since this greatly affects overall health indicators), use a caliper. This is a device that is used to measure the thickness of the fat layer in any area of ​​the body.

So, how to determine your body fat percentage using a caliper:

1. Find out the thickness of one fold of fat on the back of the shoulder;
2. Calculate the thickness of the side fold between the ribs and the thigh bone;
3. Measure the thickness slightly away from the navel;
4. Use the formula: (the sum of all three folds in centimeters + the same figure squared + 0.03661 * the number of your years) + 4.03653.

You need to practice to calculate your body fat percentage yourself. The norm for women is that accurate results are calculated 3 times. Using this device you can calculate the amount of fat in men.

Using a caliper for women and men

The fat calculator below is quite accurate, but you need to practice using the device to get reliable results. So, to find out your indicator, follow the instructions:

• Find out the thickness of the fold on the back of the shoulder.
• Measure the thickness of the fat fold on the front of the shoulder.
• Calculate the thickness of the fold on the stomach.
• Add up all the obtained indicators.

To find out the amount of fat in the male body, use the following data:

To find out the fat content in the female body, use the table:

This method allows you to find out accurate indicators. Plus, once you get the hang of it, it's easy to use. The disadvantage is that it is sometimes difficult to take measurements on your own and requires the help of another person.

The human body is a very complex mechanism. The normal fat content in it is different for an ordinary person and an athlete. From 10% for women and from 3% for men - this is the required indicator. A low percentage of body fat indicates that you need to gain weight urgently, otherwise you may experience health problems.

Up to 31% body fat for women and up to 25% body fat for men are normal numbers. If your indicators exceed them, you need special diet And physical exercise to reduce body fat. The sooner you start fighting overweight, the more time your body will have to normalize all metabolic processes.

So, a person needs to know about the body in order to control body weight and prevent health problems associated with being underweight or overweight.

Which indicator to choose is up to you. But don't neglect even the most in simple ways to at least know approximately how normal your body fat is. Remember that not only your appearance, but also your health depends on its quantity.

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. The ideal percentage of 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 physical 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 Bottom part bodies 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. Recalculation of constitutional density into fat percentage using the following equation:: percentage body fat = [(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.

It is traditionally believed that the formula for calculating ideal weight is height in centimeters minus one hundred. For example, normal weight for a height of 180 cm is 80 kg. Despite the fact that this formula really allows you to assess the presence of pronounced excess or underweight, the resulting figure is mistakenly considered ideal weight. Ultimately, gender and age need to be taken into account.

In most cases ideal weight a person is the weight that he had at the age of 18-20 years. However, often a sedentary lifestyle and regular excess disrupt metabolism and lead to the gain of excess fat mass. On the other hand, playing sports and gaining muscle also increases weight - but with positive effect to your health.

Let us note that modern nutritionists do not start from a formula for calculating ideal weight (or even from body mass index), but from. This indicator allows you not only to calculate the conditional deviation from the “normal” weight, but also gives you an understanding of exactly how much excess fat you have. High level fat is dangerous, even if the number on the scale is ideal.

// Formulas for calculating ideal weight:

• Broca's formula (height minus one hundred)
• Lorentz formula
• Quetelet body mass index

Excess weight or excess fat?

When determining your ideal weight using the formula, you must always remember that fat tissue is twice as light as muscle. A man 180 cm tall and weighing 80 kg can be either a fairly plump person or a muscular athlete - however, the body mass index will be the same. The difference can only be seen with a complete body composition analysis - including quantification.

Experts believe that it is the presence of visceral (internal) fat that poses a serious threat to health. In addition to the mechanical effect - such fat pushes the stomach forward and creates a large belly - visceral fat is actively involved in metabolism. Excess of such fat is associated with increased level“bad” cholesterol, high blood pressure and insulin dysfunction.

The definition of ideal weight using the formula “height minus one hundred” was proposed in 1850 by the French researcher Paul Broca, based on the analysis of large volumes of statistical data. Interestingly, even the scientist himself noted in later works that the formula he derived was not at all universal - it was only suitable for people with a height of less than 165 cm.

In 1929, Broca's formula was corrected by the British scientist Lorentz. Now the gender of the person was taken into account (ideal weight formulas for men and women are different), as well as age. Lorenz noted that the calculations would be correct only for those people under 40 years of age.

// Lorentz formula for men:

• Ideal weight = (height minus 100) – (height minus 150)/4

// Lorenz formula for women:

• Ideal weight = (height minus 100) – (height minus 150)/2

Body mass index (Ketele formula)

In parallel with the search for a formula for calculating ideal weight, in 1869 the Belgian scientist Adolphe Ketele proposed a theory. According to this indicator, it is possible to indirectly assess whether a particular person is underweight, normal or overweight. The scientist argued that a BMI less than 18 means underweight, 18-25 - normal, 25-30 - overweight, and a number above 30 is obese.

// Ketele formula:

• BMI = (weight in kg) / (height in meters) 2

It is important to note that modern science does not consider BMI to be an accurate characteristic for determining the presence of excess weight. Experiments show that body mass index revealed obesity in only a third of truly obese men and half of women. The role, as we mentioned above, is played by the presence internal fat- and its quantity cannot be calculated using the formula.

How to calculate excess weight?

Although calculating your ideal weight can be useful if you are obese (the formula can show that your actual weight is 15-20 kg above normal), for people with a normal body type, any mathematical techniques definitions of excess weight will give only an approximate figure. Ultimately, to determine normal weight It is important to understand what body type a particular person has.

For example, they are distinguished by a slow metabolism and massive bone structure - in contrast to naturally thin people who have thin bones. Sports, in turn, are characterized by a fast metabolic rate and increased muscle mass. Each of these body types will have its own limits of normal and ideal body weight.

Determination of body fat percentage

The material on the definition presents photographs of various types of male and female figures- focusing on them, you can determine your approximate percentage fat The exact figure can be obtained by measuring subcutaneous fat caliper or special “smart” scales with the function of determining body composition.

Athletic men have approximately 6-13% body fat, the average normal figure is 18-24%, and obesity starts at 25%. Girls have a significantly higher percentage of fat - athletic body the addition is characterized by 14-20%, and the average level is 25-30%. Moreover, only this figure, and not the ideal weight formula, can show the presence of excess weight.

***

Using formulas to calculate ideal weight or to determine body mass index (BMI) is only suitable for people who are noticeably obese or underweight. Body fat percentage is a much more accurate indicator. However, it is important not only to know the amount of fat in the body, but also to constantly monitor changes in this indicator.

Probably everyone understands that the percentage of body fat is an important indicator.

It should not be overlooked, focusing only on kilograms and the arrow on the scale when losing weight. Because we want to get rid from fat, not muscle.

In addition, people with the same weight can look completely different. Therefore, knowing exactly how much fat is in the body is much more useful.

Subcutaneous and visceral

How to determine the amount of visceral fat? Excess is easy to notice by the disturbed proportions of the body: the stomach noticeably protrudes forward.

What percentage of internal fat should women and men have? No more than 15% of total body fat, regardless of gender. You can also understand that the norm of visceral fat is exceeded by simply changing your waist. For women, the dangerous figure will be 80 cm, for the stronger half of humanity - 90.

Of course, these are not ideal and not completely reliable methods, but they are the only ones available to people at home!

Why is it necessary to know?

Muscle is heavier than fat, so even with the same weight, two people can have completely different body quality. The lower the percentage of body fat and the higher the percentage of muscle, the more prominent the body will be. So beautiful, athletic body - not kilograms on the scale, because the “quantity of the body” does not always correspond to its “quality”. Women, for physiological reasons, have more fat cells than men, so it is always more difficult for women to build muscle mass.

Beautiful body- it's really a lot of work on yourself. Not looking for “miracle diets”, magic pills or the third wife’s cunning technique Chinese Emperor Ding, and daily nutrition control, regular classes in the gym and a desire to understand how it all works. Like the work of a sculptor who calmly and methodically carves a beautiful statue out of shapeless stone.

If you are losing weight and monitoring the quality of your body, then try to measure your body fat percentage at least once a month. This will help you avoid mindlessly dumping overweight, and systematically improve body composition.

Besides:

• You can track changes in your fat mass both while losing weight and while gaining muscle. This is much more revealing than the arrow on the scale.
• Knowing your dry weight muscle mass, you can use

The norm for women and men: what should it be

So, what is the normal percentage of body fat for a woman?

• up to 30 years – 15-23%;
• from 30 to 50 years – 19-25%;
• from 50 years old - 20-27%.

Normal body fat percentage for men:

• up to 30 years – 11-18%;
• from 30 to 50 years – 14-20%;
• from 50 years old – 16-22%.

If there is more than 32% fat, a person develops obesity.

More visual tables:

How to find out on your own at home?

There is no exact way to find out how much fat is in the body. There are more accurate methods, there are simple methods, which show this approximately.

How to determine from a photo

Cheap and cheerful: to determine your body fat percentage, you need to find a body shape that is as similar as possible to yours:

For girls and women, an athletic build is characterized by 14-20% body fat, good physical shape - 21-24%, average body fat - 25-31%. At the same time, a fat level below 10% is extremely dangerous for the female body and leads to the cessation of .

For men, 6-13 percent body fat means a toned, athletic physique and enough relief press, 14-17% - good physical fitness with the presence of a small amount of fat in problem areas, 18-25% is the average level of shape, above 25% is obesity.

On the positive side: This is the fastest, free and easiest way. To determine your body fat percentage, you need to find a body shape that is as similar to yours as possible.

From the negative: requires your assessment of yourself, which is not always objective. We may unconsciously “throw off” a few pounds in our minds and compare ourselves to the slimmer version in the photo. In a word, with a probability of 80% this method is a “finger in the sky.”

How to measure with a caliper

Caliper- a special device that measures the thickness of the skin-fat folds in different parts of the body. Based on the obtained figures, the percentage of subcutaneous fat is determined using special tables or formulas.

How to measure body fat with a caliper -!! only for women!!

1. Rear surface shoulder: the fold is taken vertically in the middle between shoulder joint and elbow.
2. On the side: The fold is taken from the side diagonally in the middle between the lower rib and the hip bones.
3. On the stomach: The fold is taken vertically at a distance of +-2.5 cm away from the navel.

% fat = (A-B+C) + 4.03653, where:

• A = 0.41563 x (sum of all three folds in mm),
• B = 0.00112 x (sum of all three folds in mm squared),
• C = 0.03661 x age in years.

Measurement common for women and men

We add the resulting numbers in mm and find out the percentage of subcutaneous fat using the table:

On the positive side: inexpensive, fast, you can do it yourself at home, fairly accurate indicators.

From the negative: You need practice to learn how to use it correctly or someone else's help, calculations using formulas are required.

How to calculate online

There are also many fat percentage calculators online based on different body measurements. So you can easily calculate online. For example, these:

On the positive side:

From the negative: the calculation is unreliable.

How to calculate with scales and analyzer

How scales determine the amount of fat and muscle in the body: the device passes a weak current through you and calculates tissue resistance.

On the positive side: fast, suitable for regular home use.

From the negative: the same as for bioimpedance - not always accurate indicators, since the figure can be affected by water balance (edema). High-quality scales will cost more than 10,000, but it’s better to refuse cheap ones - it’s a waste of money. When repeated measurements, fluid loss may show on the scale a decrease in the percentage of fat mass, although in fact it has remained unchanged. The only way to use such scales is to track the trend - let the number lie, but what is important is its increase or decrease over time.

How to Calculate Body Mass Index from Lyle MacDonald

The method is only suitable for untrained people, i.e. for beginners who have not yet started training strength training. For the happy owners of visible muscles built in gym above the “norm”, this method is not suitable.

To determine your body fat percentage, you need to know your body mass index: BMI = weight in kg/height in square meters

How to check with professionals

How to calculate quantity by bioimpedance analysis

A weak current is passed through the body using electrodes attached to the ankles and wrists, after which the electrical resistance of the tissue is measured. Even in physics lessons, we were told about the resistance of electric current with different conductors. We know that water is an excellent conductor. We also know from anatomy lessons that the muscles of the body are 75% water, while human adipose tissue contains the least amount of it. Means, electrical impulse passes through easily and quickly muscle tissue, but is delayed on its way through adipose tissue.

On the positive side: fast, does not require any activity.

From the negative: the cost and location are vague, the need to visit a clinic, the use of equipment of varying quality. Not always accurate indicators, since the figure may be affected by water balance (edema).

How to understand how much using underwater weighing method

The method is based on Archimedes' principle: immersed in water solid loses as much weight as the fluid it displaces weighs. Since dry body mass and fat mass are different in density, by comparing body density after regular weighing and underwater weighing, the percentage of fat mass is determined. The method is complex and rarely used.

Video

A video about the percentage of body fat and its determination using different methods. Fat test: