Probably everyone understands that the percentage of fat in the body is an important indicator.
It should not be overlooked, focusing on losing weight only on kilograms and an arrow on the scales. Because we want to get rid of from fat, not muscle.
In addition, people with the same weight can look completely different. Therefore, knowing 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 protrudes noticeably forward.
What percentage of internal fat should be in women and men? No more than 15% of total body fat, regardless of gender. You can also understand that the norm of visceral fat is exceeded, simply by changing the waist. For women, a dangerous figure will be 80 cm, for a strong 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, therefore, even with the same weight, two people can have a completely different body quality. The lower the percentage of fat in the body and the greater the percentage of muscles, the more prominent the body will be. So that beautiful, athletic body - not kilograms on the scales, because the "quantity of the body" does not always correspond to its "quality". Women, for physiological reasons, have more fat cells than men, so building muscle mass is always more difficult for the female sex.
Beautiful body- It's really a lot of work on yourself. Not the search for "miracle diets", magic pills, or the cunning technique of the third wife of the Chinese Emperor Jin, but daily nutrition control, regular exercise in the gym and the desire to understand how it all works. Like the work of a sculptor who calmly and methodically carves a beautiful statue out of a shapeless stone.
If you are losing weight and monitor the quality of your body, then try to measure the percentage of fat in the body at least once a month. This will help you not mindlessly dump overweight and systematically improve body composition.
Moreover:
- You can track the change in your fat mass during both weight loss and muscle gain. This is much more revealing than the scales.
- Knowing your dry weight muscle mass, you can use
The norm for women and men: what should be
So, what is the normal percentage of fat in a woman is considered:
- 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%.
In the presence of fat in an amount of more than 32%, 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 precise methods, there are simple methods that show this approximately.
How to identify by photo
Cheap and cheerful: to determine your body fat percentage, you need to find a figure that is as similar as possible to yours:
For girls and women, an athletic physique is characterized by 14-20% body fat, good physical shape - 21-24%, average level fat - 25-31%. At the same time, the level of fat below 10% is extremely dangerous for the female body and leads to the cessation .
For men, 6-13 percent of body fat means a toned athletic physique and a fairly embossed press, 14-17% - good physical shape with a small amount of fat in problem areas, 18-25% - the average level of form, above 25% - obesity.
From the positive: it is the fastest, free and easiest way. To determine your body fat percentage, you need to find a figure that is as similar as possible to yours.
From the negative: requires your assessment of yourself, which is not always objective. We can unconsciously “throw off” a few kilograms in our mind and compare ourselves with a more slender version in the photo. In a word, with a probability of 80%, this method is “a finger to the sky”.
How to measure with a caliper
Caliper- a special device that measures the thickness of the skin-fat fold in different parts of the body. Based on the figures obtained, the percentage is determined using special tables or formulas subcutaneous fat.
How to measure body fat with a caliper - !! only for women!!
- Back of the shoulder: the fold is taken vertically in the middle between shoulder joint and elbow.
- on the side: The fold is taken from the side diagonally in the middle between the lower rib and the bones of the thigh.
- On the stomach: the fold is taken vertically at a distance of + -2.5 cm away from the navel.
% fat \u003d (A-B + C) + 4.03653, where:
- A \u003d 0.41563 x (sum of all three folds in mm),
- B \u003d 0.00112 x (the sum of all three folds in mm squared),
- C \u003d 0.03661 x age in years.
Measurement common for women and men
We add the obtained numbers in mm and find out the percentage of subcutaneous fat using the table:
From the positive: inexpensive, fast, you can do it yourself at home, fairly accurate indicators.
From the negative: practice is needed to learn how to use it correctly or someone else's help, calculations are required using formulas.
How to calculate online
There are also many body fat percentage calculators on the internet based on various body measurements. So you can easily calculate online. For example, here are these:
From the positive:
From the negative: calculation is invalid.
How to calculate by weights with an analyzer
How scales determine the amount of fat and muscle in the body: the device passes a weak current through you and calculates the resistance of the tissues.
From the positive: fast, suitable for regular home use.
From the negative: the same as for bioimpedance - not always accurate indicators, since the figure can be affected water balance(edema). High-quality scales will cost more than 10,000, and it is better to refuse cheap ones - money down the drain. When measured again, fluid loss may show on the scales a decrease in the percentage of fat mass, although in fact it remained unchanged. The only way to use such scales will be to follow the trend - let the number lie, but it is important to 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 begun to engage in strength training. For 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 the amount of bioimpedance analysis
Through the body with the help of electrodes attached to the ankles and wrists, a weak current is passed, after which the electrical resistance of the tissues 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, human adipose tissue contains the least amount of it. This means that the electrical impulse easily and quickly passes through the muscle tissue, but is delayed on the way through the adipose tissue.
From the positive: quickly, does not require any activity.
From the negative: the cost and location are vague, the need to visit the clinic, the use of equipment of different quality. Not always accurate indicators, since the water balance (edema) can affect the figure.
How to understand how much by underwater weighing
The method is based on the law of Archimedes: a solid body immersed in water loses as much in its weight as the liquid displaced by it weighs. Since dry body weight and fat mass- different in density, by comparing the density of the body after normal weighing and underwater, the percentage of fat mass is determined. The method is complex and rarely used.
Video
Video about the percentage of body fat and its definition different methods. Fat test:
This page contains calculators to help you determine a number of key parameters that are very important to combat overweight and subsequent maintenance of normal weight.
Here you can calculate: metabolic rate, body mass index, daily calorie requirement, body type, etc.
Attention! All parameters are calculated based on your individual anthropometric data, so enter input values as accurately as possible, in tenths and hundredths of numbers if possible.
To calculate parameters with other input data, there is no need to refresh the page, just edit the original values and click the calculate button.
The question mark means that this item has Additional Information. To read it, move the mouse cursor over the sign.
Basic parameters
Enter your basic anthropological parameters, which will be the basis for all subsequent calculations. For some calculations, you will need to fill in additional fields that are given in each calculator separately.
Results:
SBI based on lean body mass. Percentage of body fat
The disadvantage of both formulas presented above is that they do not take into account the percentage of musculature in the body, although, as you know, it is muscle mass that directly affects the metabolic rate.
Therefore, these formulas are well suited for people of average build. However, in some cases it is more correct to use the formula Ketch-McArdle, which is based solely on the indicator of "dry" body weight.
To calculate "lean" body weight, you must first determine the percentage of fat in the body. To do this, you need to specify additional initial data.
After filling in all the fields, click the calculate button.
Results:
Body fat percentage: -
Mass of fat: -
Basal metabolic rate: -
Daily calorie requirement: -
Body mass index
Body mass index (BMI)- a value that allows you to assess the degree of correspondence between the mass of a person and his height, and thereby indirectly assess whether the mass is insufficient, normal or excessive.
To calculate your BMI, click the calculate button. In addition, you will be shown an interpretation of your BMI as developed by the WHO (World Health Organization).
Results:
Body mass index: -
Interpretation:-
Ideal weight
One of the most accurate calculation methods ideal weight is the formula Brock. It takes into account the ratio of weight, height, body type and age of a person. It has been proven that with age, the weight of both women and men gradually increases - this is a normal physiological process. And kilograms, which some consider "superfluous", in fact, they may not be.
To use Brock's formula, you must first determine your body type. To do this, you must specify another additional parameter - the value of the circumference of the wrist (it is also called the "Soloviev index").
This detailed guide will show you how to determine your body fat percentage and how to monitor your progress with a caliper skin fold. This method is the most accurate way to measure body fat.
This guide should help you learn how to determine your body fat percentage using a caliper. It includes detailed tables and charts. You can ask any questions you have in the comments to the article.
Caliper is a device designed to measure the thickness of the skin fold. By taking measurements in key areas, you can quite accurately determine the total percentage of body fat, as well as estimate the percentage of subcutaneous fat.
The figures show the locations where measurements are to be taken. You will need to turn to someone for help, as you will not be able to reach all the points indicated on your own. It is very important to take measurements as close as possible to the place indicated in the figure.
How to take measurements correctly
If you are right-handed, with your left hand, gently squeeze the skin-fat fold at the measurement site. Right hand Place the caliper tips as shown in the figure below. The tips should be located at a distance of 7.5 millimeters from the fingers of the left hand, with which you continue to compress the skin-fat fold. Release the caliper lever so that the levers compress the skinfold. Hold the skin-fat fold with your left hand throughout all measurements.
It is important to hold the skin fold with your hands so that the caliper only measures the thickness of the skin fold. You may notice that immediately after pinching, the caliper may “crawl”, after a couple of seconds the “crawl” will slow down, then it is necessary to fix the measurement. Before releasing the caliper, it is necessary to fix the measurement on the scale.
Data collection and body fat percentage calculation
Take measurements at all four points depicted in the pictures below, and record the obtained data on the caliper scale. No matter in what order, add up all four values obtained. You can determine the percentage of body fat from the table located at the end of the instructions. Please note that the data for women and men are different, so do not confuse.
You may also have noticed that the percentages are not for every millimeter. This is due to the fact that in this case the table will be too large. To get the exact value, you need to interpolate neighboring values. For example, the sum of measurements for a woman in the 16-29 age group was 29 millimeters. This is between 28 and 30 millimeters in the table. The percentage of fat at 29 mm -18.6%, at 30 - 19.5%. Thus, for 29 mm, the percentage will be 19.0%. Another example, a 40-year-old man, the total sum of measurements is 42 mm. The table shows the values for the fold size 40 and 45 mm. 42 is 2/5 between 40 and 45. The percentage of fat for 40 is 20.3%, for 45 it is 21.8%. 2/5 between 20.3 and 21.8 is approximately 20.9%.
Where to take measurements
Triceps ( rear part shoulder):
The point is exactly in the middle between the shoulder and elbow joint. The fold is taken in a vertical direction directly in the center of the back of the shoulder.
Biceps (anterior part shoulder):
It is measured in exactly the same way as triceps, only in this case the crease is taken at the front of the shoulder.
shoulder blade:
Just below the shoulder blade. The fold is taken at an angle of 45 degrees, as shown in the figure.
Waist:
A little higher ilium, and the pelvic bone. The fold is taken almost horizontally, as shown in the figure.
Table for calculating the percentage of fat mass
Now it remains to determine the percentage of body fat according to the tables.
For men:
| Men | |||
| Amount in mm | Age 16-29 | Age 30-49 | Age 50+ |
| 20 | 8.1 | 12.1 | 12.5 |
| 22 | 9.2 | 13.2 | 13.9 |
| 24 | 10.2 | 14.2 | 15.1 |
| 26 | 11.2 | 15.2 | 16.3 |
| 28 | 12.1 | 16.1 | 17.4 |
| 30 | 12.9 | 16.9 | 18.5 |
| 35 | 14.7 | 18.7 | 20.8 |
| 40 | 16.3 | 20.3 | 22.8 |
| 45 | 17.7 | 21.8 | 24.7 |
| 50 | 19.0 | 23.0 | 26.3 |
| 55 | 20.2 | 24.2 | 27.8 |
| 60 | 21.2 | 25.3 | 29.1 |
| 65 | 22.2 | 26.3 | 30.4 |
| 70 | 23.2 | 27.2 | 31.5 |
| 75 | 24.0 | 28.0 | 32.6 |
| 80 | 24.8 | 28.8 | 33.7 |
| 85 | 25.6 | 29.6 | 34.6 |
| 90 | 26.3 | 30.3 | 35.5 |
| 95 | 27.0 | 31.0 | 36.5 |
| 100 | 27.6 | 31.7 | 37.3 |
| 110 | 28.8 | 32.9 | 38.8 |
| 120 | 29.9 | 34.0 | 40.2 |
| 130 | 31.0 | 35.0 | 41.5 |
| 140 | 31.9 | 36.0 | 42.8 |
| 150 | 32.8 | 36.8 | 43.9 |
| 160 | 33.6 | 37.7 | 45.0 |
| 170 | 34.4 | 38.5 | 46.0 |
| 180 | 35.2 | 39.2 | 47.0 |
| 190 | 35.9 | 39.9 | 47.9 |
| 200 | 36.5 | 40.6 | 48.8 |
For women:
| Women | |||
| % of fat from the sum of measurements in all 4 points | |||
| Amount in mm | Age 16-29 | Age 30-49 | Age 50+ |
| 14 | 9.4 | 14.1 | 17.0 |
| 16 | 11.2 | 15.7 | 18.6 |
| 18 | 12.7 | 17.1 | 20.1 |
| 20 | 14.1 | 18.4 | 21.4 |
| 22 | 15.4 | 19.5 | 22.6 |
| 24 | 16.5 | 20.6 | 23.7 |
| 26 | 17.6 | 21.5 | 24.8 |
| 28 | 18.6 | 22.4 | 25.7 |
| 30 | 19.5 | 23.3 | 26.6 |
| 35 | 21.6 | 25.2 | 28.6 |
| 40 | 23.4 | 26.8 | 30.3 |
| 45 | 25.0 | 28.3 | 31.9 |
| 50 | 26.5 | 29.6 | 33.2 |
| 55 | 27.8 | 30.8 | 34.6 |
| 60 | 29.1 | 31.9 | 35.7 |
| 65 | 30.2 | 32.9 | 36.7 |
| 70 | 31.2 | 33.9 | 37.7 |
| 75 | 32.2 | 34.7 | 38.6 |
| 80 | 33.1 | 35.6 | 39.5 |
| 85 | 34.0 | 36.3 | 40.4 |
| 90 | 34.8 | 37.1 | 41.1 |
| 95 | 35.6 | 37.8 | 41.9 |
| 100 | 36.3 | 38.5 | 42.6 |
| 110 | 37.7 | 39.7 | 43.9 |
| 120 | 39.0 | 40.8 | 45.1 |
| 130 | 40.2 | 41.9 | 46.2 |
| 140 | 41.3 | 42.9 | 47.3 |
| 150 | 42.3 | 43.8 | 48.2 |
| 160 | 43.2 | 44.7 | 49.1 |
| 170 | 44.6 | 45.5 | 50.0 |
| 180 | 45.0 | 46.2 | 50.8 |
| 190 | 45.8 | 46.9 | 51.6 |
| 200 | 46.6 | 47.6 | 52.3 |
What is the normal or ideal body fat percentage?
What is the normal or ideal body fat percentage? This is probably the most complex issue. Each person has their own ideal percentage. It depends on age, gender and heredity. In addition, the desired percentage of subcutaneous fat for athletes varies depending on the sport. For example, swimmers perform better at a higher body fat percentage than runners. But there are still some generalized data that are true for each person.
For men:
For men under the age of 30, the normal proportion of fat is 9-15%, between the ages of 30 and 50 - 11-17%, over 50 - 12-19%. Must stay within or below the upper limit.
For women:
For women under the age of 30, the normal proportion of fat is 14-21%, aged 30 to 50 - 15-23%, over 50 - 16-25%. Must stay within or below the upper limit.
It should be noted that the presented ranges are not averages, but desirable indicators for residents of the US and the UK. The actual average body fat level is much higher than normal, as Lately the number of overweight people has increased significantly.
How to identify muscle loss or gain
Measuring the loss or gain of muscle mass is one of the most important areas, where you can use the obtained data on the body fat. Knowing the percentage of fat content and weight, you can easily determine the weight of "lean body mass". Since muscle tissue is a component of muscle mass, a change in "lean mass" is often caused by a change in muscle mass.
In order to determine lean mass, it is necessary to accurately measure body fat and body weight. After a diet or training, measurements must be repeated. Any change in muscle mass reflects how much muscle you have lost or gained.
Example for men:
For example, a man weighing 95 kilograms, the percentage of body fat is 30%. We multiply 95 kg by 30%, we get 28.5 kg - the weight of fat contained in the body. Subtract 28.5 from 95 and get 66.5 - lean mass. After a month of regular training and proper nutrition his weight dropped to 88 kilograms, and the percentage of fat to 25% (22 kg). Thus, now his lean mass is 66, that is, in a month he lost 500 grams of muscle and 6.5 kilograms of fat. An excellent result, indicating that he chose the right training and nutrition program.
Before:
Fat mass = 30% and Body weight = 95 kg.
95 x 0.30 = 28.5 kg. 95 - 28.5 = 66.5 kg. lean mass
After:
Fat Mass = 25% and Body Weight = 88 lbs
88 x 0.25 = 22 kg. 88 - 22 = 66 kg. lean mass
Difference:
66.5 - 66 = 0.5 kg. loss of muscle mass
28.5 - 22 = 6.5 kg. fat loss
Example for women:
Woman weighing 68 kilograms, body fat percentage 30%. Fat mass will be 20.4 kg. We subtract the resulting number from her 68 kilogram weight and get 47.6 kg of lean mass. After a month low calorie diet she lost 10 kilograms and now her weight is 58, and her body fat percentage is 27% (15.6 kg.). Lean weight - 42.4 kg. Thus, the loss of muscle mass was 5.2 kg, and fat - 4.8 kg. From this it follows that she lost almost an equal amount of muscle tissue and fat, which indicates an incorrectly chosen weight loss program.
In the form of formulas, all calculations will look like this:
Before:
Fat mass = 30% and Body weight = 68 kg.
68 x 0.30 = 20.4 kg. 68 - 20.4 \u003d 47.6 kg. lean mass
After:
Fat mass = 27% and Body weight = 58 kg.
58 x 0.27 = 15.6 kg. 58 - 15.6 \u003d 42.4 kg. lean mass
Difference:
47.6 - 42.4 \u003d 5.2 kg. loss of muscle mass
20.4 - 15.6 \u003d 4.8 kg. fat loss
People who have lost a lot of muscle and gained a lot of fat due to low activity can actually regain lost muscle and burn fat at the same time. For example, a man, 68 years old, weight 70 kg. The sum of measurements taken with the caliper indicates 28% fat. This is 19.6 kilograms of fat and 50.4 kg of lean mass. For 4 months active strength training and the correct month, his weight dropped to 68 kg, and the percentage of fat to 18%. Thus, the fat mass was 12.2 kg, and the lean mass was 55.8 kg. That is, in 4 months he threw off 7.4 kg of fat and gained 5.4 kg of muscle.
schematically:
Before:
Fat mass = 28% and Body weight = 70 kg.
70 x 0.28 = 19.6 kg. 70 - 19.6 = 50.4 kg. lean mass
After:
Fat mass = 18% and Body weight = 68 kg.
68 x, 18 = 12.2 kg. 68 - 12.2 = 55.8 kg. lean mass
Difference:
55.8 - 50.4 \u003d 5.4 kg. a set of muscle mass
19.6 - 12.2 \u003d 7.4 kg. fat loss
How to determine the weight at a certain percentage of fat
If you know your current weight and body fat percentage, you can determine how much weight you will have at a given percentage of body fat. This is pretty easy to calculate. First, subtract your current body fat percentage from 100 and divide that by 100 minus your desired body fat percentage. Multiply the resulting number by your current weight, and you will find out your weight at a certain percentage of body fat. For example, a woman is 66 kg, the percentage of body fat is 32%. Her goal is 21% body fat and she wants to know what her weight will be. Subtract 32 from 100 and get 68. 21 from 100 equals 79. Divide 68 by 79, we get 0.86. Multiply 66 by 0.86 and get the desired weight - 56.8 kg.
Thus, she learned that in order for the body fat to be 21%, she needs to lose about 10 kg. But this formula works provided that a person does not lose muscle mass. This can be avoided with proper training and diets. If weight loss occurs due to a low-calorie diet, then muscle mass will also decrease and weight for a certain percentage of fat will be even lower.
Schematically:
Body fat percentage = 32% ~ Desired body fat percentage = 21% ~ Current weight = 66 kg.
100 – 32 = 68
100 – 21 = 79
68 ÷ 79 = 0.86
Possible weight = 66 x 0.86 = 56.8 kg.
Another example, a person involved in strength sports, current weight 91 kg, body fat percentage 21%, desired body fat percentage 5%. How much does he need to weigh to achieve this goal?
Body fat percentage = 21% ~ Desired body fat percentage = 5% ~ Current weight 91 kg.
100 – 21 = 79
100 – 5 = 95
79 ÷ 95 = 0.83
91 x 0.83 = 75.5
91– 75.5= 15.5 kg.
Thus, to have a body fat percentage of 5%, he needs to get rid of 15.5 kg of fat, and lean mass should be 75.5 kg. Checking the content of subcutaneous fat will allow him to check whether the loss of hard-gained muscle mass is on the way to his goal or not.
This concludes the information on how to measure and control the percentage of fat and lean mass ends. If you want to discuss one of the points presented or disagree with something, then we are waiting for your questions and comments in the comments.
Result: approximately fat (or) in your body.
Most people are critical of their bodies. Can be found slim girls who are dissatisfied with their appearance and consider themselves fat. They think that they have a lot of fat, and they plague themselves with strict diets.
However, body fat plays important role, and its deficiency can lead to serious violations.
So if you decide to lose weight, first make the necessary measurements and calculations. This will help you find out your ideal weight and amount of excess fat.
Functions of fats in the body
Often people who want to lose weight refuse to consume fat. But, as a result, you can acquire not a beautiful and slender figure, but new diseases.
Fats are vital for our body:
- to provide energy. Neither proteins nor carbohydrates have sufficient energy value to replace fats;
- for the absorption of fat-soluble vitamins;
- the presence of fat in the stomach Provides appetite control;
- for thermal protection, as well as fats protect internal organs and bones from bruises and injuries;
- to ensure movement- it is fats that isolate nerve fibers and ensure the transmission of nerve impulses;
- to transfer nutrients into different tissue layers.
Moreover, fats are involved in the formation of hormones, support the protective functions of the body and immunity.
Big role fatty acid play in the formation and development of the human brain, their lack in childhood can lead to mental retardation.
You can't cut fat completely. But you shouldn't use too many of them either.
It can lead to obesity accompanied by various diseases of cardio-vascular system, violation of metabolic processes and other complications.
It is important to know the necessary amount of fat for the normal functioning of the body, and adhere to this norm.
Why you need to know your body fat percentage
To yearn for slim figure did not lead to a hospital bed, you must choose proper diet, lead healthy lifestyle life and sports.
For the fastest results, it is necessary to calculate the excess amount of fat that you need to get rid of. Knowing this, you can make a daily diet in such a way that fewer calories are consumed than are consumed per day. As a result, the body will be forced to spend its internal fat reserves, which, in the end, will lead to the desired weight loss.
There are developed methods and formulas, thanks to which you can find out how much fat is contained in the body. To do this, you need to know the exact weight and volume of your body.
Online calculator, posted on our website, will avoid complex calculations. Simply enter the required values and in a few seconds you will have an accurate result. Then you can start planning your diet.
The calorie content of one kilogram of fat is about 9000 kcal.
It's easy to know how many calories do you need to burn to lose weight.
Multiply the weight of excess fat by its calorie content. The resulting value can be divided by the number of days for which I would like to lose weight.
The result of the last calculation will not be the daily calorie expenditure. This number is the difference between calories consumed and calories burned.
Only in this case, the body will begin to expend its reserves of fat.
How does the fat calculator work?
The basis for our online calculator but was the formula is taken, according to which modern researchers usually calculate the fat content in the body. In this case, it is difficult to obtain an accurate result, since, in any case, there will be a small error. To minimize it, it is necessary to carry out the necessary measurements as accurately as possible.
An online calculator will need such measurements:
- your growth, is entered in centimeters. It is important to specify the exact value, for this you will need to take measurements again, even if you think you know it;
- body mass. It is best to use the value that was obtained in the morning, weigh gently on an empty stomach;
- neck volume;
- Waist: for men, it is necessary to measure the circumference of the body in the navel area, and for women, the waist is the narrowest place here;
- hips measured at their widest point.
When measuring volumes, do not try to retract the stomach. It is possible that you will get incorrect values that will not allow the calculator to calculate correctly.
Using our online calculator, you can find out how much fat you need to burn.
Based on these indicators, you can make your diet rational, while taking into account the nutritional value of the foods consumed and their calorie content.
With the increase physical activity body weight will decrease due to the burning of body fat.
“Body fat percentage is a measure of body composition. Unlike weight, body fat is relevant to all important aspects structure of your body. — Rob Fagin, author of Natural Hormonal Healing.
“Weight loss is the wrong goal. You should forget about your weight and instead focus 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 face the facts - muscle looks better than fat. Fat fills all the lines and "depressions" that separate different muscle groups from each other. It lies in a thick, loose layer, hiding under it the clear forms of muscles and giving the whole body roundness, softness and doughiness. Muscles are what give your body a 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 for it to work for your body.
Muscle is the secret weapon in the war against fat. Muscles are a "metabolic furnace", burning calories even when you sleep and watch TV. Muscles are active tissue, they are the catalyst for metabolism. Fat just sits idly in clumps on your body.
Unfortunately, most people do not pay attention to the amount 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 the value of the weight can vary greatly throughout the day, depending on the level of saturation of water in your body. It can distort the real picture.
Losing weight is very easy. Losing fat for a long time without losing muscle mass is much more difficult. If you just wanted to lose weight, then I could show you how to lose 4-7 kg. over the weekend alone, simply as a result of dehydration, using natural diuretics. Bodybuilders and wrestlers always do this to fit the right weight class.
But what good is it if the weight shed is water and everything will come back in a few days?
If you want to have strong muscles, slender body and get off the diet slide once and for all, you should forget your weight concerns and instead evaluate your progress based on your lean body mass and body fat. Ignoring weight in favor of body fat is a major mentality change, but it is essential for long-term sustainable success.
Height and weight tables are outdated
One of the most common methods for determining your "ideal weight" is a weight-for-height chart. These tables, often used by insurance companies, doctors, sports teams and armed forces, tell you how much you should weigh based on your height alone. Although these tables are still popular, they are very inaccurate, especially for athletes and bodybuilders who have more muscle 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 a press with a pronounced “six blocks”.
On the other hand, people with a "normal" body weight can easily be classified as obese if you evaluate their body fat levels.
For example, at 48 kg. women can have 33% body fat. A man with a weight of 78 kg. maybe 27% body fat. Both are "acceptable" body weights, according to the charts, but their body fat levels are in the "obese" category. These low-weight people with high fat-to-muscle ratios are what I call "skinny fat people."
The table of height and weight does not give an idea of the state of the fat layer
The reason for this discrepancy between the so-called "ideal weight" and the ideal body fat is obvious:
"Ideal weight" from weight and height tables is not accepted at all fat layer into account; therefore, they cannot exactly recommend how much you should weigh.
Weight loss is not the same as fat loss. Losing weight is not helpful if the weight is being shed at the expense of muscle mass. Similarly, gaining weight is not the same as gaining fat (gaining lean body weight is always beneficial). So forget about ideal scales and focus mainly on the "ideal body fat".
Body mass index (BMI) - another useless indicator?
Determining the body mass index (BMI) is another popular way to find out how “useful” your weight is. Just like height and weight tables, 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 Physiology of Sport and Exercise by Wilmore and Costill, BMI is defined as
"A measure of being overweight or obese, determined by dividing weight (in kilograms) by height (in meters) squared."
I can still agree with the statement 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 figures into the BMI formula and see what we have come to:
1.72 meters squared = 2.96 meters.
91.36 kilograms / 2.96 meters = 30.86 BMI.
If we rate it the physical state according to BMI = 30.86, then he is in a state of serious health risk, and he urgently needs to lose weight. But it is obvious that this is not the case. Even when he's not in competition mode, his body fat is rarely in the double digits.
Bodybuilders and other athletes have more lean body mass than average person, and therefore will be classified as having overweight if you use BMI as a criterion for measurement. Conversely, someone can have a "healthy" BMI of 19-22 and dangerously high levels of body fat ("skinny fat person").
BMI is a bad indicator of your health, physical form or ideal weight. Forget about weight and height tables and BMI; the correct solution is to test the fat layer.
Body fat testing
It is necessary to determine body composition so that you can separately observe fat and separately muscles. Instead of just looking at 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 control 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 effects your diet and exercise program has on your body.
Many people mistake activity for achievement. They are obviously dieting hard and working hard in the gym - the problem is that they don't get results and don't even notice it because they don't measure results!
"Many people climb the ladder of success every day, only to find it's leaned against the wrong wall!"
If you don't measure your results with body composition testing, you may find yourself spinning your wheels (burning energy) but not getting anywhere, or even leading a procession heading in the wrong direction!
You can practice, practice, practice, but without the constant feedback that body composition testing provides, you have no way of knowing if all that activity is getting you closer to your goal. The only goals worthy of your efforts are fat loss and muscle gain, not weight loss and weight gain.
For example, if you're losing weight but the type of weight you've lost is muscle, then you're going in the wrong direction and you should change your program! If you lose fat and keep your muscles, then your program works, and you do not 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 about 23% body fat and the average man about 17%. In both men and women, body fat increases with age, while lean body mass decreases.
According to Dr. William Evans of 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 by the age of 45. Most people gain fat as they age, even when body weight doesn't change much; muscles contract as fat accumulates. The average male college student (aged 20) has approximately 15% body fat. The average sedentary middle-aged man has 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 that level would not necessarily be ideal. The optimal percentage of body fat 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 sustained for the long term.
Desirable body fat levels for athletes can be even lower, depending on the sport. With these "ideal" body fat levels, you will look lean and mostly lean.
If you want to have a "tearing" appearance bodybuilder or fitness contest winner, you may need to lower them even further. Most men begin to show superior division when they shift their averages to the highest single digits. Women look muscular when they reach the lower end of the average (Table 1).
Nominal body fat scale
What body fat is dangerously large?
High body fat levels have been linked to over 30 health problems, including diabetes, hypertension, cardiovascular disease, cancer, and osteoarthritis.
Belonging to the category of "clinically obese" means that the body fat has reached such a level that these health problems are actualized. Men are borderline at 25% body fat and clinically obese at 30%, while women are borderline at 30% and clinically obese at 35% body fat.
High levels of body fat impair athletic performance. Research has shown that high levels body fat causes a decrease in performance when tested for endurance, speed, balance, agility and jumping ability.
To what level should the body fat be reduced?
The fat layer cannot be reduced 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 for energy storage, protection internal organs and heat protection. Essential fat is found in the nerves, brain, bone marrow, liver, heart, and almost every other gland and organ in the body. In women, this fat also includes sex-related body fat including breast tissue and 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 lowering body fat to very low levels has often been questioned. Being very thin is undoubtedly more beneficial than being super fat. However, trying to maintain extremely low body fat levels for too long is not realistic or beneficial.
Table 2. Typical average body fat for athletes
| Men | Women | |
| long distance runners | 5-10% | 10-16% |
| Elite marathon runners | 3-5% | 9-12% |
| Sprinters | 5-12% | 12-18% |
| Jumpers & hurdlers | 6-13% | 12-20% |
| Olympic gymnasts | 5-8% | 11-14% |
| Bodybuilders, competition uniform | 3-5% | 8-12% |
| Bodybuilders, off-season | 6-12% | 13-18% |
| Football players, wingers | 9% | - |
| Football players, midfielders | 14% | - |
| Football players, forwards | 16-19% | - |
| football players | 7-12% | 10-18% |
| Baseball/softball players | 10-14% | 12-18% |
| basketball players | 7-12% | 10-16% |
| wrestlers | 4-12% | - |
| Cross country skiers | 7-13% | 17-23% |
| tennis players | 10-16% | 14-20% |
| Swimmers | 6-12% | 10-16% |
This is especially true for women. With rare exceptions, most women who try to keep their body fat in the range of 10-13% may have problems with estrogen production. menstrual cycle and the normal functioning of the reproductive system, bone density may decrease with age, leading 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 the season and in the off-season.
The typical female bodybuilder or fitness competitor maintains a thin (and beneficial) 13-16% body fat for most of the year, then drops to 8-12% during competition. Men can lower their body fat levels by up to 3-5% during the competition period, then increase it to 8-10% in the off-season.
Methods for measuring body composition
Scales, a tape measure and a mirror are all very useful, but they alone are not enough. But why not just use a mirror? After all, it really only matters if you're happy with your reflection when you're standing naked in front of a mirror, right?
The problem is that when you look at yourself in the mirror every day, it's often hard to "see" the daily and weekly changes because they happen so slowly. It can be frustrating and discouraging - a bit like watching grass grow.
In addition, most people find it difficult to objectively assess their progress. The most famous example of a distorted self-image is anorexia, but it works both ways: many bodybuilders and overzealous exercise athletes suffer from "muscle dysmorphia" - a term coined by psychologists, the meaning of which is best revealed as "reverse anorexia." These are people who always feel like they're not big enough or muscular enough.
Almost everyone has a distorted perception of their body image to some extent. You rarely notice changes in your physique as easily as others do. That is why you need an objective, accurate and scientific method to measure your progress. There are at least a dozen methods for testing body composition.
Various "experts" will probably always argue over which one is the best. After considering the pros and cons of each method, you will no doubt conclude that for your purpose of tracking 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.
Possibly very effective indeed, hydrostatic testing has its drawbacks: the main - it is not always possible and convenient - is to submerge in water.
To measure your body fat using the hydrostatic method, you dive into the water while sitting on a chair that is suspended from a scale (imagine yourself sitting in a giant groceries scale and then being dunked into a cistern or pool) . The rationale for hydrostatic weighing is the fact that fat floats while 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 dive and weigh more underwater.
Hydrostatic weighing has other disadvantages as well. Several factors can affect the accuracy of the analysis. For example, African Americans have denser bones than other races, and as a result, they may have a lower percentage of body fat than hydrostatic measurement indicates. In addition, men tend to have denser bones than women, and also younger people tend to have denser bones than older people.
If race, age, and sex are not carefully considered, body fat estimates can be largely misleading.
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 you fully exhale. Before diving into the tank, you must exhale all the air from your lungs. If you cannot completely exhale all the air from your lungs before you dive, you will be recorded as having a higher body fat content than you actually have.
Hydrostatic weighing is most commonly performed in hospitals and university research centers. This can be an expensive undertaking, although at some universities you may 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".
Bioelectric resistance analysis
Bioelectrical resistance analysis (BAS) measures body fat by measuring the electrical conductivity of your body tissues. The mass of a lean body, 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. Then a weak one is passed through your body. electricity by measuring the resistance of muscles, bones and adipose tissue. Measuring readings in units of "Ohm", determine the thickness of the fat layer.
Because the analysis is based on your body's water status, results may fluctuate depending on your body's hydration. If you are dehydrated as a result of alcohol, caffeine, exercise or sweating, the results may not be correct. Since your water balance also changes depending on the time of day, the results of tests performed in the morning can be very different from those at night.
The study shows that ALS is a fairly reliable and validated measure of body composition. However, this method tends to overestimate body fat in sports groups(such as bodybuilders). Body fat formulas have now been developed for the average population, which is why bodybuilders and athletes prefer "skinfold" testing.
ALS body fat scales and testing with a fat loss monitor
Relatively new method some of the ways to test body fat are "fat scales" and testing with a grip on the hand. 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 ALS, although this is not the same thing as a standard ALS analysis done with arm and leg electrodes.
Manufacturers nimbly refer to the scientific literature that justifies the reliability of the ALS, but little research has been done to prove the accuracy of the ALS scale or "monitor". Most of the published research on ALS has been done by simply measuring ALS in a laboratory where you lie down and electrodes are attached to your wrist and leg. The results of these studies cannot be applied to a BAS scale or monitor because these methods do not measure whole body conductivity. The scale takes measurements only in the lower part of the body. Testing with a monitor only takes measurements in the upper body.
The advantage of using a BAS scale is the convenience and ability to take measurements at home - no other method can beat them in terms of convenience and ease of use. However, winning in convenience, you lose in accuracy. If you decide to use a scale, be aware that measurements taken at different times of the day may not give consistent results because your body's hydration level fluctuates throughout the day. If you think the scale is giving you consistent and repetitive measurements, then keep using it. However, don't be surprised if there are significant fluctuations and strange data. Until the scales have received due scientific confirmation, they are considered "experimental".
infrared method
The infrared method is based on the principles of absorption and reflection of light. Measurements are made by placing an optical fiber probe on the bulge of the biceps. The probe sends a beam of infrared light into the muscle where it is refracted and then the wavelength is measured to estimate total body fat.
The Futrex device is the most common of the 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 that estimate body fat thickness consist of measuring the diameter of a bone or the girth of a limb 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 lean body mass and thus calculate body fat content.
Determining the ratio of hip circumference to waist circumference is one example of applying the girth method. You may have seen these charts online or in fitness magazines. You just substitute your indicators, height and weight and - please! Do you have a body fat score? The analyzes 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 sufficient for you.
Other Methods
There are many other methods used to measure body fat such as body potassium, total body electrical conductivity, isotopic dissolution, urinary creatine excretion, total calcium, total nitrogen, total plasma creatinine, computed tomography, magnetic resonance tomography, ultrasound, neutron activation analysis, and dual photon absorptiometry. While some of these high-tech methods can be incredibly accurate and useful in the lab, none of them are practically suitable for your personal use in a diet program.
But if you want to get extremely accurate indicators of body composition, then only the “direct measurement” method is suitable; that is, physical dissection of the fat layer. True, you have to be a corpse to measure your body fat in this way, so this method is not very practical. I mention this not to play a joke, but to emphasize that all body fat testing methods are just estimates and not “direct measurements”.
Skinfold measurement. Testing "chips per centimeter"
When you choose a method for testing body fat, pay attention to its practicality, ease of implementation and consistency of repeated measurements. Record: skinfold testing.
Skinfold testing is based on the fact that most of your body fat accumulates directly under your skin. This type of body fat is called "subcutaneous fat". The rest of the fat is located around organs (intrinsic fat) and in muscle tissues (intramuscular fat).
By measuring the amount of subcutaneous fat, "pinching" the folds of skin and fat in some places, you can get a very accurate estimate of the total percentage of body fat. 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 done with a simple vise-like tool called a thickness gauge. The jaws of the thickness gauge clamp a fold of skin and fat and measure the thickness of the thick fold in millimeters. There are many different brands of thickness gauges on the market. But I recommend the Myprotein Caliper because it is one of the few inexpensive (plastic) models that can get fairly accurate results.
Skin Fold Test Formulas
With the help of thickness gauges, skin folds are measured in several areas of the body, and then the readings are added up. Then the amount is entered into the fat percentage table, which is attached to 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 the bulk of their visible fat is concentrated in the lower part of their body, and try to take measurements of the skin fold in the upper part. 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 places does not significantly improve accuracy, but using fewer than three places can reduce accuracy.
How accurate is skinfold testing?
The skinfold technique is sometimes criticized for being inaccurate (this is especially true of manufacturers of other body fat testing devices). Compared to complex methods such as underwater weighing or magnetic resonance imaging, skinfold testing can seem too simple to be accurate.
In fact, this type of testing just 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). Skinfold analysis can be as accurate as the person doing it.
Dan Duchaine, author of Body Opus, once wrote:
“I don't know why the thickness gauges are so accurate. Although you may find more charming contrivances, the new clothespin can give a more accurate estimate than any other method other than dissection. The only disadvantage of using thickness gauges is the insufficient qualification of the operator; but practice makes perfect.”
When performed correctly and by a qualified trainer, skinfold testing is almost as accurate as any other method designed to diagnose people with body fat in the 15-35% range.
For body fat greater than 35%, the accuracy of this method does decrease somewhat, and for lean people this technique is the most accurate.
Reliability and consistency of skinfold testing
Since there are many different types of thickness gauges and skinfold formulas, it is important that the same person takes the measurements and uses the same thickness gauge and the same formula each time. Accuracy is not as important as the reliability and consistency of repeated measurements.
Even with the most skilled testing trainer, the skinfold technique—and most other similar methods—are only three to four percent accurate. However, if testing showed that you have 12% body fat, then it does not of great importance the fact that your body fat is actually 15%. What matters most is that the method used in this case is reliable in the sense that you can notice the trend of your progress from one dimension to the next. In fact, this is the sole purpose of body fat testing - to evaluate progress.
How to calculate body fat and lean body mass (MBT)
On its own, body fat is nothing but a number - it doesn't really do you any good other than showing off if it's low. The real value of knowing your body fat percentage lies in using it as a tool to monitor progress in terms of pounds of fat and muscle.
The next step in using body fat percentages is to divide your total weight per kilogram of fat and muscle mass. Then, you can guarantee progress in terms of percentage total mass, body fat weight, MXT and body fat content.
Your MXT is the total weight of all tissues in your body, excluding fat. This indicator includes not only muscles, but also bones and other tissues that do not contain fat. Since muscle tissue is the largest component of lean body mass, tracking your MXT can tell you if you are losing or gaining muscle.
Tracking your MXT is one of the most useful and important goals of body fat testing.
To calculate your MHT in kilograms, you need to know two things: your body weight and your body fat percentage. First, determine how many kg. fat is available in the body, by multiplying the percentage of fat by weight. From this you can calculate your lean body mass by subtracting kg. fat from your total body weight.
Example:
Your body weight is 95 kg. The 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 for determining your ideal weight
Now that you understand the importance of body fat to body weight, and that height-weight charts are worthless, how should you calculate your ideal weight? Well, first of all, it doesn't matter how much you weigh! If you have a muscular body without a single gram of visible fat, do you really care how much you weigh?
However, it is still reasonable to define a target weight in kilograms in the same way as a target body fat. You can calculate your "true" ideal weight if you know your current body fat and the fat level you want to achieve.
Ideal weight formula
To find your ideal weight, you must know your desired body fat percentage, your current weight, body fat percentage, and lean body mass. Then, to calculate your ideal weight, you simply divide your current lean body mass by the percentage of lean body mass without your target body fat.
The formula is:
Divide your current lean body mass 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%
Determine percentage of lean body mass by subtracting target body fat from 1: (1-0.12 = 0.88)
Divide your lean body mass by your percentage of lean body mass to find 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 MAT measurements
When using this formula, you must take into account the effect of water weight. Since your body is 70% water, allow 2-4% allowance for water weight. The more 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. the first week you start exercising new program food and physical training. Because water is a fraction of lean body mass, your MXT calculations for the first week or two will be affected by water loss. It will look like you're losing muscle, but don't panic if you see a slight dip in MXT - it's just water weight.
After the first week or two, weight loss should stabilize at 1kg. 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 reductions in the Moscow Art Theater are almost inevitable and are not a cause for concern. If you see repeated significant drops in your MXT score, then you are losing muscle and you must take immediate corrective action to prevent further losses.
Now that you know how to measure body fat and calculate lean body mass, you are ready to master the material in Chapter 4, in which you will learn how to use your weekly weight and body composition measurements to monitor your progress.
You also need to know exactly what to do if:
- You lose lean body mass;
- You build up body fat;
- You lose fat for a while, then get stuck on a plateau;
“Nothing happens at all—you don’t lose anything and you don’t gain anything.