You probably know that the higher the percentage of fat in the body, the worse it looks. People of the same weight may look different depending on the percentage of body fat - and therefore muscle.
When losing weight, it is the percentage of fat that must be reduced - that is why starvation diets are dangerous, in which muscle and water go away. Unfortunately, even with the most reasonable diet, an average of 3 kilograms of fat lost accounts for 1 kg of muscle and water.
Body fat percentage rate
The minimum amount of body fat is 3-4% for men and 10% for women. With this ratio muscle relief perfectly visible under the skin, down to the last fiber. This relief can only be achieved by drying the body ().
But it makes no sense to achieve such extreme indicators in ordinary life. Fat is not just a harmful substance, it is very important for the body. With a low amount of fat in the body, problems begin with joints, as well as with hair.
A low percentage of fat has a negative effect on the skin. Since fat is necessary for the production of sex hormones, a lack of it leads to problems with potency in men (less testosterone is produced) and to disorders menstrual cycle women.
Fat rate in women
| Age | Close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 22,1% - 24,9% | 25,0% - 29,5% | From 29.6% |
| 25 - 29 | 22,0% - 25,3% | 25,4% - 29,7% | From 29.8% |
| 30 - 34 | 22,7% - 26,3% | 26,4% - 30,4% | From 30.5% |
| 35 - 39 | 24,0% - 27,6% | 27,7% - 31,4% | From 31.5% |
| 40 - 44 | 25,6% - 29,2% | 29,3% - 32,7% | From 32.8% |
| 45 - 49 | 27,3% - 30,8% | 30,9% - 34,0% | From 34.1% |
| 50 - 59 | 29,7% - 33,0% | 33,1% - 36,1% | From 36.1% |
| Over 60 | 30,7% - 33,9% | 34,0% - 37,2% | From 37.3% |
The rate of fat in men
| Age | Close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 14,9% - 18,9% | 19,0% - 23,2% | From 23.3% |
| 25 - 29 | 16,5% - 20,2% | 20,3% - 24,2% | From 24.3% |
| 30 - 34 | 18,0% - 21,4% | 21,5% - 25,1% | From 25.2% |
| 35 - 39 | 19,3% - 22,5% | 22,6% - 26,0% | From 26.1% |
| 40 - 44 | 20,5% - 23,5% | 23,6% - 26,8% | From 26.9% |
| 45 - 49 | 21,5% - 24,4% | 24,5% - 27,5% | From 27.6% |
| 50 - 59 | 22,7% - 25,5% | 25,6% - 28,6% | From 28.7% |
| Over 60 | 23,3% - 26,1% | 26,2% - 29,2% | From 29.3% |
How to measure your own body fat percentage?
Approximately
Above, you have already seen pictures by which your percentage of fat can be determined using examples. There are a lot of them on the Internet, there will be no problem finding such pictures.
Look at yourself in the mirror as objectively as possible and compare with the photo. Now look at the pictures of people with lower fat percentage: this is how you might look.
Body composition analyzer scales
There are such scales as in gyms, and in online stores you will find home options - now they are inexpensive. They measure body composition using electrical impulses. The indications are based on data on how exactly different tissues resist when current is passed through them. These impulses can only be passed by the organic mass, which does not contain fat. This is how the data is displayed.
When buying an expensive thing, remember that you cannot completely rely on this calculation - it is far from ideal.
Fat fold measurement
One of the most effective ways measuring the percentage of body fat is measuring the folds of fat. To do this, you can use an ordinary caliper or an inexpensive, affordable device - a caliper.
With this device, you measure the thickness of the fold in at least 4 places. The device gives the most objective idea of the percentage of adipose tissue in the body.
Measure the fold of fat at 4 locations:
- At the waist: 10 cm to the right or to the left of the navel at the same level
- Biceps: in the middle to the front
- Shoulder: Slightly lower at a 45 degree angle
- Triceps: Midway between shoulder and elbow, back side
Then add up the numbers and find your body fat percentage in the table below:
Determining the percentage of fat with a calculator
A simple, convenient and sure way. Just enter your details in the table below.
Weighing in water
A very accurate method (error about 3%). Based on the fact that fat has increased buoyancy. A person is immersed in water with his head in a special chair and weighed several times. Then the fat weight is calculated using the formula.
Bioimpedance: determination of fat percentage using current
Bioimpedance is the definition of percentage subcutaneous fat in the body with the help of a current passed through the tissues. This method is not entirely accurate: the results may vary in the morning and evening time and depend on the amount of water in the body. The measurement error is about 2%. The speed of current passage depends on the quality of the tissue: the more fat it contains, the longer the signal travels through it.
Body composition analyzers are usually found in all fitness clubs: you can undergo a bioimpedance examination there at any time. Devices in gyms can be different: the ABC-01 Medass bioimpedance meter, single-frequency, is often found. This instrument measures the resistance at a frequency of 50 kHz between two electrodes placed on the wrist and foot with right side... First, the device calculates the total mass of water in the body, then it finds the amount of lean mass - body mass without fat. Lean mass is determined by dividing the total amount of water by the lean mass hydration coefficient, adopted in PO equal to 0.73. And the last step is to calculate the fat mass by subtracting from total mass body lean mass values.
Scanme system
Some premium fitness clubs may be equipped with ScanMe analytic system - developed by Innovation center The Olympic Committee Russia and MGMU im. Sechenov. In 30-40 minutes, the system measures almost all of your indicators. It also includes a bioimpedance body composition analyzer (using current). In addition, the device is equipped with a pulse oximeter, a hypoxic generator and a bicycle ergometer, a spirometer, a biochemical blood analyzer, and a dynamometer. As a result of your research, you get a whole book of your health indicators, including mental state. To find where in your city you can get tested on scanme, use the search engine!
If you are losing weight, you need to monitor the amount of fat in your body and avoid methods of losing weight in which you lose muscle and water. Take pictures, visit bioimpedance laboratories, take measurements with a caliper and get an objective picture of the body fat content!
This detailed instruction will show you how to measure your body fat percentage and how to monitor your progress with a caliper - a device for measuring the thickness of the skin fold. This method is the most accurate way to measure body fat.
This guide should help you learn how to measure your body fat percentage using a caliper. It includes detailed tables and charts. You can ask all your questions in the comments to the article.
Caliper is a device designed to measure the thickness of the skin fold. By taking measurements at key locations, you can fairly accurately determine your total body fat percentage, as well as estimate your body fat percentage.
The figures show the locations where measurements are to be taken. You will need to turn to someone for help, since you will not be able to reach all the indicated points on your own. It is very important to take measurements as close as possible to the location indicated in the figure.
How to take measurements correctly
If you are right-handed, use your left hand to gently squeeze the skin and fat at the measurement site. Right hand place the caliper tips as shown in the figure below. The tips should be located 7.5 millimeters from the fingers of your left hand, with which you continue to squeeze the skin and fat fold. Release the caliper lever so that the levers squeeze the skin fold. Hold the fold of the skin with your left hand throughout the measurements.
It is important to hold a fold of skin with your hands so that the caliper measures only the thickness of that fold. You may notice that immediately after pinching, the caliper can "creep", after a couple of seconds, the "crawl" will slow down, then it is necessary to fix the measurement. Before releasing the caliper, the measurement must be recorded on the scale.
Collecting data and calculating body fat percentage
Take measurements at all four points shown in the pictures below and record the readings on the caliper scale. It doesn't matter in which order, add up all four values. You can determine the percentage of body fat from the table at the end of the instructions. Please note that the data for women and men are different, so do not confuse.
Also, you may have noticed that the percentages are not indicated for every millimeter. This is due to the fact that in this case the table will be too large. To get an accurate value, you need to interpolate adjacent values. For example, the sum of measurements for a woman in age group 16-29 years old 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 is 19.0%. Another example, a man of 40 years old, the total amount of measurements is 42 mm. The table shows the values for folds of 40 and 45 mm. 42 is 2/5 between 40 and 45. The fat percentage for 40 is 20.3%, for 45 is 21.8%. 2/5 between 20.3 and 21.8 is approximately 20.9%.
Where to measure
Triceps ( rear end shoulder):
The point is exactly halfway between the shoulder and elbow joint... The fold is taken vertically directly at the center of the back of the shoulder.
Biceps (front part shoulder):
It is measured in the same way as triceps, only in this case the crease is taken from the front of the shoulder.
Scapula:
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 using 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 | |||
| % fat from the sum of measurements at 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? Probably the most difficult question... Each person has their own ideal percentage. It depends on age, gender and heredity. In addition, the desired body fat percentage for athletes varies by sport. For example, swimmers perform better at higher body fat percentages than runners. But there are still some generalized data that are true for every 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%. It is necessary to stay within or below the upper limit.
For women:
For women under the age of 30, the normal proportion of fat is 14-21%, between the ages of 30 and 50 - 15-23%, over 50 - 16-25%. It is necessary to stay within or below the upper limit.
It should be noted that the ranges presented are not averages, but desirable values for US and UK residents. Real average level body fat content is much higher than normal, as in recent times the number of overweight people has increased significantly.
How to identify muscle loss or growth
Loss or set measurement muscle mass Is one of the most important areas where you can use your body fat data. Knowing the percentage of fat and weight, you can easily determine the weight of "lean body mass". Since muscle tissue is a constituent of muscle mass, a change in "lean mass" is caused by a change in muscle mass.
In order to determine the lean mass, it is necessary to measure the body fat and body weight as accurately as possible. Measurements must be repeated after diet or exercise. 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 fat is 30%. Multiplying 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 his body fat percentage dropped 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 has chosen 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, fat percentage 30%. The fat mass will be 20.4 kg. We subtract the resulting number from its 68 kilograms of weight and we get 47.6 kg of lean mass. After a month low calorie diet she lost 10 kilograms and now her weight is 58, and the percentage of fat is 27% (15.6 kg.). Lean weight - 42.4 kg. Thus, the loss of muscle mass was 5.2 kg, and fat loss was 4.8 kg. From this it follows that she lost almost equal amounts of muscle tissue and fat, which indicates the wrong program for weight loss.
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 = 47.6 kg. lean mass
After:
Fat mass = 27% and Body weight = 58 kg.
58 x 0.27 = 15.6 kg. 58 - 15.6 = 42.4 kg. lean mass
Difference:
47.6 - 42.4 = 5.2 kg. loss of muscle mass
20.4 - 15.6 = 4.8 kg. fat loss
People who have lost a lot of muscle and gain a lot of fat from low activity can actually regain lost muscle and burn fat at the same time. For example, a man is 68 years old, weight is 70 kg. The sum of the measurements taken with the caliper indicates 28% body fat. This is 19.6 kg of fat and 50.4 kg of lean mass. For 4 months of 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 lost 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 = 5.4 kg. gaining muscle mass
19.6 - 12.2 = 7.4 kg. fat loss
How to Determine Weight at a Specific Fat Percentage
If you know your current weight and percentage of body fat, then you can determine how much weight you will have for a given percentage of body fat. It's pretty easy to figure it out. First, subtract your current body fat percentage from 100 and divide that by 100 minus your desired body fat percentage. Multiply this number by your current weight and you will know your weight at a certain percentage of body fat. For example, a 66 kg woman, 32% body fat. Her goal is 21% body fat and she wants to know how much her weight will be. Subtract 32 from 100 and get 68.21 from 100 equals 79.68 divided by 79, we get 0.86. We multiply 66 by 0.86 and we get the desired weight - 56.8 kg.
Thus, she learned that in order for her body fat to be 21%, she needed to lose about 10 kg. But this formula works if the person does not lose muscle mass. This can be avoided with correct training and diet. If weight loss is due to a low-calorie diet, then muscle mass and weight for a certain percentage of fat will also be reduced and 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?
Fat percentage = 21% ~ Desired 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, in order to have a fat percentage of 5%, he needs to get rid of 15.5 kg of fat, and the lean mass must be 75.5 kg. Checking the body fat will allow him to check whether he is losing hard-to-gain muscle mass on the way to the goal or not.
On this 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.
Recently, methods for determining the percentage of body fat as a general indicator of good appearance and body quality have gained immense popularity. We can say that this percentage of fat successfully replaces the good old body mass index.
To better understand everything that is written in this article, it is worth clarifying something. If you are not quite a humanist, then you yourself will understand how all this counts.
Muscle definition. Visible with low fat content best.
Distribution of body fat. This is really very difficult for all of us. In some, bros accumulate more on the trunk, while in others, on the legs. There are women top part whose bodies are absolutely "dry", but the lower (thighs and buttocks) are a real store of adipose tissue. And for some it is the other way around. Most women, of course, carry most of their fat on their bellies.
Different body shape. The classic case is that a skinny model has as much body fat as an athletic, athletic girl. And all because fat in the body is distributed evenly.
The appearance of veins always means that the amount of subcutaneous fat has decreased.
Age. With age, the amount of fat in the body, as well as its norm, increases markedly. And this is a common thing.
The amount of fat in the body of men in photographs
Body fat content 3-4%
Bodybuilders bring themselves to this state. As in the topmost picture. This kind of body is characterized by simply incredible tracing of veins, which resemble the map of the "Rivers of Russia". The muscles are also very well contoured. Hell, even the veins are visible on the buttocks, and this is not the most beautiful sight. If you, bro, don't have fat on your buttocks, then your percentage of fat in your body is very low. Or you just have a certain type of body shape. By the way, for a man this amount of fat is more or less enough for the normal functioning of the body. So think about it.
Body fat content 6-7%
Typically, this body fat content can be seen on the bodies of fitness models. Of course, on the bodies of bodybuilders, you can also find such a spread of fat, but less often. Typically, when a bro reaches this level of body fat, his family becomes perceptibly anxious as his face becomes extremely contoured and slim. The muscles are very clearly divided, the veins are visible on the limbs, sometimes on the chest and abdomen. The less fat, the better the veins are visible - keep that in mind, bro!
Fat content 10-12%
The most stable level, which is easily maintained, even if you stop training for a week and relax a little (a little!). This view is most loved by women, Hollywood stars are most often associated with it, it is not a shame to walk on the beach with such a body. The muscles are well separated, but not as well as in previous examples, where each muscle was seen very, very well. Veins protrude in the arms, but not above the elbow and slightly on the legs.
Body fat content 15%
It is characterized as lean and fit. The outlines of the muscles are there, but there is no clear separation between them. So, light drafts. There is a slight softness - this is fat. Aesthetic appearance, although there is no relief.
Body fat content 20%
The separation and relief of the muscles begins to slowly wear off. Veins protrude almost nowhere. Folds and a small pouch of fat appear on the belly. The body looks soft and round. This fat content in the body of 20-25-year-old guys is extremely common.
Body fat content 25%
Muscles begin to be seen only under load. And even then not much. The waist starts to increase and its ratio to the hips goes like 9/10. Some fat is deposited on the neck. Over 25 percent of body fat in men and women is obesity.
Body fat content 30%
Fat begins to accumulate on the lower back, back, thighs and calves. The waist becomes slightly larger than the hips. The belly begins to protrude. There is no muscle separation.
Body fat content 35%
The dude is getting heavier and heavier. Most of the fat is found in the belly, forming a beer belly. The waist circumference can be up to 100cm ± 1cm.
Body fat content 40%
The waist can reach 120 centimeters in girth. It becomes very difficult to climb stairs and walk for a long time. Bending over because of the huge belly becomes extremely difficult.
We figured out about the bro, now about the ladies. Are they getting fat too? (Oops!).
On average, girls have an 8-10 percent higher body fat content.
The fat content in the body of a woman is 10-12%
This is usually the case in female bodybuilders. This level of fat in a woman's body is unsafe: menstruation can disappear altogether. Very high definition of the muscles and strong protrusion of the veins throughout the woman's body, especially on the arms to the elbow.
Fat content in a woman's body 15-17%
Even though it's beautiful, many researchers still think it's unhealthy for a woman's body fat. Bikini and fitness models boast this body fat content. Muscles are clearly visible on the trunk, arms, legs, shoulders. There is a slight separation of the muscles on the body. The thighs, buttocks and legs are slightly rounded, but they will never get big, as well as the chest. But it's beautiful, IMHO.
The body fat content of a woman is 20-22%
Athletic athletic female body... Tightened up. Minimal separation between muscles. A little grease on the arms and legs.
Fat content in the body of women 25%
The most typical norm. Not fat, not thin. There is no excess body weight, there is a little excess on the hips and buttocks.
Fat content in the body of women 30%
Fat is deposited on the lower part of the body: on the thighs, buttocks. Folds appear on the abdomen, which are difficult to get rid of. The belly protrudes slightly.
Fat content in the body of women 35%
The hips become wider, the abdomen protrudes strongly. When the girl sits down, folds appear on them. The hip circumference can be over 100 centimeters. Waist circumference - more than 70.
The fat content in the body of a woman is 40%
The hips become about 110 centimeters. The waist is around 90 centimeters. The legs are slightly above the knee over 60. This is overkill, and strong.
Fat content in the body of women 45%
The hips are much wider than the shoulders. The circumference of the hips is about 130 centimeters. The body becomes very loose. However, after 35 percent, friability appears everywhere, but this is very strong. Dimples appear.
Fat content in the body of women 50%
Well, here, as you know, everything is very bad, both for health and in general. The body turns into many dimples, becomes loose, and the lower part seems to be much larger than the upper one.
Body fat percentage, Body Mass Index (BMI)
The effect of a diet or exercise program can only be verified when you have accurate biometric data. This web page will help you calculate your Body Mass Index (BMI), body fat percentage and lean body mass. You will also get an estimate of your daily calories and protein needs at your activity level. You should record your measurements once a week to keep track of your results. If you keep the data in spreadsheets (eg MS Excel), you will have the ability to create charts to make it easier to observe trends.
The number of calories in foods we eat and the number of calories we use determine whether we lose weight or gain weight. The extra calories we consume are stored as fat in our body. To maintain a steady weight, the number of calories in our diet must be equal to the number of calories that we expend through activity, excrete as waste, or use to renew skin, hair, nails and other body tissues. To lose weight, we must eat fewer calories than our body requires, so that the fat that is in our body is used and replenishes the missing part of the calories we need. Before starting any diet, you should consult with your doctor or dietitian, especially if you are taking medication.
How to take measurements
The body requires protein to maintain muscle and produce hormones. Essential fatty acids are needed for cell replication and for maintaining the structure of the nervous system. Therefore, any reduction in calories must be accomplished by reducing the amount of saturated fat and carbohydrates. The diet should always provide sufficient amounts of essential fatty acids and protein. The body needs at least 15 grams of essential fatty acids per day, which are found in meat, fish, and nuts. A very low calorie diet (less than 1,300 calories per day) usually does not provide all the nutrients needed for good health.
The percentage of fat in the circumference of body parts. According to the proposed form, the daily protein requirement, Body Mass Index (BMI), waist-to-height ratio and body fat percentage are calculated. These metrics also help you track your progress. Measurements must be accurate to the nearest 0.5 cm or 1/4 inch. Measurements should be made so that the tape is tense, but does not compress the skin.
- Height- measure without shoes
- Weight- You need to weigh yourself in the morning, after using the toilet, on an empty stomach, without clothes.
- Waist(Men) - measure horizontally, at the level of the navel
(Women) - Measure horizontally, at the minimum width of the abdomen - Neck- Neck circumference is measured by placing a tape around the neck horizontally under the Adam's apple.
- Hips(Women) - Largest horizontal circumference around the hips.
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Activity level
- Sedentary- Passive activities, watching TV, working on a computer, reading
- Moderate activity- One hour a day walking, swimming, jogging, tennis
- Active activity- Two or more hours a day playing sports or rearranging furniture
Enter your height, weight and other information, and then click the "Calculate" button.
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What do the numbers mean?
- Body Mass Index (BMI)- The ratio of mass to height is measured in kg / m 2 and is calculated by the formula:
BMI = m / h 2
where: m - body weight in kilograms, h - height in metersIn general, BMI is small for slender people and large for fat people. People with a BMI of 25 or more are considered overweight if their body is not very muscular. BMI does not consider the amount of fat or muscle in the body. BMI can classify a thin, muscular person as overweight. This is a known flaw in the BMI formula. If your BMI is 25 or more, your waist-to-height ratio is less than 0.5, and your body fat percentage is in the "athlete" or "average" range, you are probably muscular, not fat.
BMI = 36.6BMI = 41.4
BMI cannot determine how weight is distributed.
Typical body shapes corresponding to the Body Mass Index
- Waist to height ratio- A waist-to-height ratio of 0.5 or more indicates an increased amount of abdominal fat for both men and women. Abdominal fat increases the risk of cardiovascular disease.
- Body fat percentage- calculated using formulas for the circumference of body parts method developed by Hodgdon and Beckett. Men and women demand different methods measurements because men usually accumulate belly fat (apple figures) and women accumulate belly and hips fat (pear figures).
Formula for men:
% Fat = 495 / (1.0324-0.19077 (log (Waist-Neck)) + 0.15456 (log (Height))) - 450
Formula for women:% Fat = 495 / (1.29579-0.35004 (log (Waist + Hips-Neck)) + 0.22100 (log (Height))) - 450
Body fat percentage
- Lean body weight(Body mass without fat) - Calculated by subtracting body fat weight from total weight.
Lean Body Mass = Weight × (100 - Body Fat Percentage)
- Daily calorie requirement- The minimum calorie intake per day is calculated based on height and sex using the recommendations of the Institute of Medicine. When the BMI is 25 or more, the calculator reduces the minimum calorie count by 15% to get a diet that can be supported healthy people for many months without negative consequences.
- Protein grams per day- calculated from maximum normal BMI, height, and activity level. The recommended amount of protein is 0.8 grams per pound of body weight for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of the diet, including essential fatty acid and carbohydrates must be proportioned to provide the minimum required calories per day. Any diet should always include at least the minimum amount of protein to prevent muscle loss when calorie intake is lowered. Typical high protein diet contains 30% of calories from protein, 30% from fat, and 40% from carbohydrates. The following table shows the percentages of nutrients for diets with calories 2000 and 1800.
Bibliography:
- ... Provides information regarding diet and nutrition
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002). A book about nutrition and health.
- Michael R. Eades, M.D., and Mary Dan Eades, M.D., "Protein Power", Bantam Books, 1996. Describes a low fat diet that has had great clinical success in reducing obesity and normalizing insulin levels.
- Barry Sears, Bill Lawren, "The Zone: A Dietary Road Map to Lose Weight Permanently", ReganBook, 1995. Recommends a 40% carbohydrate, 30% protein, and 30% fat diet.
- S.D. Hsieh, H. Yoshinaga, T. Muto, Int. J. Obes. Relat. Metab. Disord. 2003 May; 27 (5): 610-6. Waist-to-height ratio, a simple and practical index for assessing central fat distribution and metabolic risk in Japanese men and women.
- J. Hodgdon, and M. Beckett, "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height." Reports No. 84-29 and 84-11. Naval Health Research Center, San Diego, Cal. 1984.
Copyright 2012 - Antonio Zamora
It becomes a kind of "fix idea". Every morning we step on the scale, we hope to see a weight loss that will bring us a little closer to the ideal. We are upset if we see that today we weigh more than yesterday, we try to analyze our mistakes. But how often does a losing weight person think about how he is losing weight? What does the coveted plumb line consist of, fat (as we are all sure)? Or maybe we lost weight due to the loss of water from the body or lost weight due to muscle burning?
This is what I want to talk about in this article - what our body consists of, what norms exist, what to strive for.
The norms for the content of fat, water and muscle in the human body.
In order to analyze the composition of the body, I will give medical data on the norms of the content of fat, muscles, water in the body, depending on the sex and age of the person:
How to measure body composition. What is a Body Composition Analyzer?
If you are not able to use the following methods to measure the amount of fat, water and muscle in your body, use the most in a simple way- Stand by the mirror, carefully examine yourself. Evaluate your figure, compare it with G. Sheldon's classification, which he created in the 40s of the last century, having photographed and measured 46 thousand men and women. Sheldon described 3 types of human figure:
The body type is given to a person by nature, but knowing it, you can draw conclusions about your base metabolic rate, correct it correctly diet , physical activity .
There are other ways to determine body composition:
- With a caliper. This device measures skin folds in certain parts of the body. The obtained indicators are compared with special tables and the percentage of subcutaneous fat in the body is calculated. the body fat percentage cannot be measured in this way. This is the least convenient way, requiring the presence of the instrument itself, an assistant and does not give an exact answer to the question of body composition.
- Using computed tomography or infrared radiation. These methods are available only in medical institutions, so I will not consider them in more detail.
- Bioelectrical impedance body composition analysis - based on the different electrical resistances of fat, muscle and water. The analyzer device passes a harmless weak electrical impulse through the human body, analyzes the speed of its passage. Based on special formulas that take into account the height, gender and age of a person, the body composition is calculated. Many modern bathroom scales body composition analyzers (read here).
- You can roughly estimate body composition using calculators based on the Jason-Pollock formula. The calculations take into account the indicators of the volume of a person, his height, weight and gender. Such calculators are not 100% accurate, but they can give an idea of the amount of fat in your body.
On my personal experience I will say that the body composition with healthy weight loss (3-4 kg per month) does not change very quickly. Therefore, it is wiser to use weights-analyzers at the beginning of the weight loss process in any fitness club, and then monitor the dynamics once every 2 months.
How much fat is in the body.
Since I am writing this article for people who want to lose weight, it is important for them to determine the initial percentage of body fat. It is clear that you need to strive for healthy indicators - the rate of fat content has a range for women equal to 18% to 26%, and for men - from 10% to 18%.
The lower limit of the body fat content (below 18% for women and 10% for men) athletes strive to achieve for competition, the so-called fitness figure. For ordinary people, it is enough to keep within the average. Do not aim to lower your body fat percentage below the physiological norm. This can lead to serious hormonal imbalances, especially in women, to reduce the production of the female sex hormone estrogen and increase the male sex hormone testosterone. Lack of estrogen in women can lead to irregular periods (dysmenorrhea), their complete cessation (amenorrhea), cause such a disease bone tissue like osteoporosis, in which bones become thinner and weaker.
In medical practice, a classification of the degree of obesity has been developed depending on the percentage of body fat:
And finally, I want to show you how the figures of men and women with different body fat content look like.
How much fat, muscle and water is in the body?