The norm of fat in a woman's body: minimum and maximum indicators, ways to reduce body fat. How much fat, muscle and water is in the body? total body fat

For those who strive for a lean and toned body, there is no absolutely ideal percentage of body fat. Normal body fat percentage varies markedly between people and depends on various factors, including: body type, age, genetics, activity level, and nutritional habits.

Normal weight and body fat ratios vary considerably, but are considered safe to maintain good health, is 5 - 9% for men and 13 - 15% for women, although there is no hard and fast "rule" about what can be too low for an individual.

The table below shows the minimum percentage of body fat for both sexes by age. Thus, the normal percentage of fat should not be lower than these values. As you can see, the table shows that body fat increases with age, and although this usually happens, it is mainly due to a decrease in activity levels.

Fat content by age and gender

Normal body fat percentage

What is the normal percentage of body fat?

There are many ideas about normal body fat percentage for non-athletic people, including ranges of 16-20% and 20-21% for women, and 8-14% and 10-14% for men. These indicators provide a lean appearance.

For general condition health and fitness, for men, 10-15% - a good choice to which one can aspire. However, men who want a six pack abs usually have 10-11% since the abs are where fat usually accumulates. Women who want a six pack may have to lower theirs to 14-16%, which may be too low for some of them and will disrupt menstrual cycle. Usually, they begin to noticeably decrease at about 18% body fat. The first place where you will notice changes is in those areas where fat deposits are already relatively small. For most, it's around the shoulders and collarbones.

Low fat and weight loss

Important to note: Studies show that low body fat does not cause amenorrhea (absence of menstruation for several menstrual cycles) per se. It is the energy balance (the ratio of received and spent calories) that is in this case the main determining factor of health. Thus, it can be said that for an athletic woman, it is quite realistic to maintain the level of fat as low as that of adolescents without any negative consequences.

Often among those who strive to become super thin is achieved through a long-term negative energy balance (i.e. getting fewer calories than the body requires), and it is this negative energy balance that causes the loss of menstruation.

Thus, a thin, not overtrained woman who gives Special attention nutritional and calorie requirements are not likely to experience the adverse effects of having a lower-than-average body fat content.

Recently, methods for determining the percentage of body fat as a general indicator of good appearance and body quality are gaining immense popularity. We can say that this percentage of fat successfully replaces the good old body mass index.

In order 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.

Muscular relief. Visible at a low fat content is best.

Distribution of fat in the body. This is really hard for all of us. In some, bro accumulates more on the torso, in others - on the legs. There are women whose upper body is absolutely “dry”, but the lower (thighs and buttocks) are a real storehouse of adipose tissue. And some have the opposite. Most women, of course, carry most of their fat on their bellies.

Different body shape. The classic case - a thin 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, like 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 such a state. As in the top picture. This kind of body is characterized by simply incredible visibility of the veins, which resemble the map of the "Rivers of Russia". The muscles are also very well defined. Hell, even the buttocks show veins, which is not the prettiest sight. If you, bro, have no fat on the buttocks, then its percentage 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%
Usually such 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. Usually, when a bro reaches this level of body fat, his family becomes palpably worried as his face becomes exceptionally defined and thin. The muscles are especially clearly separated, the veins are visible on the limbs, sometimes on the chest and abdomen. The less fat, the better the veins are visible - remember that, bro!
Fat content 10-12%
The most stable level that is easily maintained, even if you abandon training for a week and relax a little (a little!) This species is most loved by women, it is most often associated with Hollywood stars, with such a body is not ashamed to walk along the beach. The muscles are well separated, but not as well as in the previous examples, where each muscle was visible very, very well. The veins protrude on the arms, but not above the elbow and slightly on the legs.
Body fat content 15%
Characterized as thin and fit. The outlines of the muscles are there, but there is no clear separation between them. Yes, light notes. 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 almost never protrude. Creases and a small pouch of fat appear on the abdomen. In appearance, the body becomes soft and rounded. Such a 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 is starting to get bigger and its ratio to hips is going like 9/10. Fat is slightly deposited on the neck. More than 25 percent of body fat in men and girls is obesity.
Body fat content 30%
Fat begins to be deposited on the lower back, back, thighs and calves. The waist becomes slightly larger than the hips. The abdomen begins to protrude. There is no separation of muscles.
Body fat content 35%
The dude is getting harder and harder. Most of the fat is in the abdomen, forming a "beer belly". Waist circumference can reach 100cm±1cm.
Body fat content 40%
The waist can reach a girth of 120 centimeters. Climbing stairs and walking for a long time becomes very difficult. It becomes extremely difficult to bend over because of the huge belly.

We figured out the bro, now about the ladies. Do they get fat too? (Oops!).
On average, girls have an 8-10 percent higher body fat content.

The fat content in the body of a woman 10-12%
This condition is usually found in female bodybuilders. This level of fat in a woman's body is unsafe: menstruation may disappear altogether. Very high delineation of the muscles and a strong protrusion of the veins on the whole body of a woman, especially on the arms up to the elbow.
The fat content in the body of a woman 15-17%
Although it is beautiful, many researchers still believe that this is an unhealthy fat content in a woman's body. Bikini and fitness models boast this body fat content. Muscles are clearly visible on the trunk, arms, legs, shoulders. A slight separation of the muscles on the body is visible. The hips, buttocks and legs are slightly rounded, but will never become large, as well as the chest. But nice, IMHO.
The fat content in the body of a woman 20-22%
Athletic athletic female body. Tightened. Minimal separation between muscles. Some fat on arms and legs.
Body fat content in 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.
Body fat content in women 30%
Fat is deposited on the lower body: on the hips, buttocks. Wrinkles appear on the abdomen, which are difficult to get rid of. The abdomen protrudes a little.
Body fat content in women 35%
The hips become wider, the stomach protrudes strongly. When a girl sits down, folds appear on them. The circumference of the hips can be more than 100 centimeters. Waist circumference - more than 70.
Fat content in the body of a woman 40%
The hips become about 110 centimeters. Waist - around 90 centimeters. The thickness of the legs just above the knee is more than 60. This is too much, and strong.
Body fat content in 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 looseness appears everywhere, but this is very strong. Dimples appear.
Body fat content in women 50%
Well, here, as you understand, everything is really bad, both for health and in general. The body turns into many dimples, becomes loose, and the lower part seems much larger than the upper.

“Body fat percentage is a measure of body composition. Unlike weight, body fat is related to all important aspects of your body composition.” — 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 athletic 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. While these charts 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:

The "ideal weight" from the weight and height charts doesn't take body fat into account at all; 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 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 the average person and will therefore be classified as overweight if BMI is used as a measurement criterion. 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 obviously diet stubbornly and work hard at 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 is leaning 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 the "tearing" look of a 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. Studies have shown that high levels of body fat cause decreased performance on tests of 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 found in nerves, brain, bone marrow, liver, heart, almost all other glands and organs of the body. In women, this fat also includes sex-related fat deposits, including breast and uterine tissue. 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, efforts to maintain extremely low levels body fat for too long cannot be regarded as realistic or useful.

Table 2. Typical average body fat for athletes

This is especially true for women. With rare exceptions, most women who try to keep their body fat in the 10-13% range may have problems with estrogen production, menstrual cycles and normal functioning. reproductive system, bone density can 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 determine your body fat using the hydrostatic method, you dive while sitting on a chair that is suspended from a scale (imagine sitting in a giant groceries weighing scale and then being dunked into water in 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 are unable to 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. A weak electrical current is then passed through your body, measuring the resistance of your muscles, bones, and fat 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 from alcohol, caffeine, physical activity or intense 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 well-founded method for measuring body composition. However, this method tends to overestimate body fat in athletic 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 revealed a significant degree of inaccuracy in this method, compared to the " skin fold» 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, CT scan, magnetic resonance imaging, 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 choosing a method for body fat testing, look for practicality, ease of implementation, and consistency. 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 the organs ( internal fat) and in muscle tissue (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 species testing just takes 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 done 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 various types thickness gauges and skinfold formulas - it is important that the measurements are taken by the same person and that they use 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 brag if it's low. The real value of knowing your body fat percentage is to use 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 into kilograms of fat and muscle mass. Then, you can guarantee progress in terms of percentage of total mass, body fat, MXT and body fat.

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 a new nutrition and exercise program. 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 are 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 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.

A few years ago, health status was determined using body mass index (BMI). Today indicator appearance and general well-being is the percentage of body fat - the amount of fat in% of the total body weight of a person.

Those who follow the figure and strive to always have a slender and toned body, you should know that the ideal ratio of fat in the body cannot be calculated. Normal body fat percentage varies markedly between people and is due to factors such as genetics, body type, age, individual activity level, dietary habits, etc.

Many people often confuse concepts such as body mass index and body fat content, but these are two completely different indicators.

BMI stands for a numeric expression that is the ratio of a person's weight to their height. Everyone can calculate their BMI by dividing their weight in kilograms by their height in meters, this can be done either independently or using an online calculator. You can also determine BMI in another more popular way: measure your height in centimeters and subtract one hundred from this number. For example:

Height - 180 cm - 100 \u003d 80 and also - 10 \u003d 70 - the ideal BMI for women in kilograms.

And the percentage of fat in the body - this means the total weight of a person minus the weight of fat in his body.

For example, with a weight of 68 kg, and 6.8 kg of body fat, the percentage of fat in it is 10% (6.8/68).

This figure may vary when a person is gaining or losing fat. This percentage can also change when a person builds muscle or loses muscle mass.

Proper nutrition and strength training to increase weight, for example, from 68 to 78 kg, usually results in an additional 2.2 kg of fat. In this case, the percentage of fat will already be about 12% (9/78).

As you can see, the percentage of body fat can vary depending on the changes that occur with the human constitution.

Another important difference between BMI and body fat percentage is the fact that body mass index is useful and effective for analyzing large populations, while body fat percentage is better suited for assessing the physical development of each individual individually.

Normal body fat

There are many opinions about the normal amount of fat that should be contained in the body of non-athletic people. For women, the content of 16-20% and 20-21% of body fat is considered acceptable (taking into account the age category), and for men - 8-14% and 10-14% (see Table 1). The presence of such indicators provides a lean physique. How it looks visually is shown in the picture below the table.

For perfect health, 10-15% fat is a great option for the strong half of humanity, which is worth striving for. However, men who want to highlight six pack abs should control their fat content within 10-11%, the abdominal region is the very place where body fat “loves” to accumulate.

Women aiming for a six-pack abs may need to drop their body fat percentage to around 14-16. It should be noted that for some of the fair sex, this figure may be too low. And the lack of fat in the body is fraught with adverse consequences for women's health.

How to determine the percentage of body fat?

To determine the amount of fat in the body, there are several methods: simple ones that you can do yourself, and complex ones that require special devices.

So, you can set the percentage of subcutaneous fat using a regular ruler, caliper or caliper, an instrument that measures the thickness of the skin fold.

To take measurements, you need to stand up straight, pinch a section of skin 10 cm to the right of the navel with your fingers, capturing fat deposits, and set the thickness of the resulting fold with one of the tools (caliper, ruler, caliper).

Then the age and the resulting figure (in mm) must be compared with the table on which the levels of fat are indicated.

Body fat percentage can also be estimated using measuring tape: first measure the circumference of the body, and then, using special formulas, calculate the content of body fat.

Scales with a fat analyzer will help you determine the percentage of body fat. Before getting on the scales, the user must enter their data: gender, height, age. Then stand barefoot on the device. An electrical signal passes through the feet, measuring the resistance of the body. User data and resistance level allow the device to calculate body fat percentage.

There are a huge number of sites on the Internet that provide online calculators.. By entering your parameters, you can easily set the fat content in your body. Here's what it looks like

The calculation of the percentage of body fat helps to monitor and control the level of effectiveness of the chosen weight loss strategy.

How and what to measure?

You need to measure height, weight, waist circumference, neck and hips. Also indicate the daily activity level. Enter the obtained measurements into the calculator, click the "Calculate" button.

Body parameters

To take measurements, you will need a measuring tape and. Take measurements with an accuracy of 0.5 cm. Make sure that the measuring tape does not tighten the skin, but also does not hang freely.

• Height- measure your height without shoes;
• The weight- stand on the scales in the morning, without clothes, first visit the toilet and do not have breakfast;
• Waist- measurements of the waist for men should be carried out in the navel, for women - in the narrowest part of the abdominal cavity;
• Neck- measure the circumference of the neck under the Adam's apple;
• Hips- Measure at the widest part of the hips.

Activity level

• Minimum- passive lifestyle, work at the computer, rare irregular loads;
• Moderate– daily walking, work on the move, outdoor activities;
• Active- regular exercise, hard physical labor.

Deciphering the results

Body mass index- the ratio of weight and height of a person. The formula BMI = kg / m2 allows you to determine how your weight is normal. The formula does not take into account the features of the physique, therefore, it gives inaccurate results if you are an athlete with developed muscles.

Waist to height ratio- allows you to determine how much abdominal fat is contained in the human body. Underdevelopment and a large amount of abdominal fat lead to diseases of cardio-vascular system, liver and gastrointestinal tract.

Percentage of body fat- the allowable amount of fat in men and women is different. The accumulation of fat on the abdomen and thighs in women is due to the need to have an additional source of nutrition and energy in case of pregnancy. A man's body needs more muscle to protect and provide for his family.

Lean body weight- is calculated by the formula: Mass x (100 - percentage of fat). The calculation allows you to find out the weight of a person without body fat.

Minimum calorie requirements- the result shows how many calories a person of a certain height and weight needs for normal life. The calculation depends entirely on the BMI value, if the body mass index is greater than 25 (which means overweight or obese), the calculator reduces the daily calorie intake by 15%.

The amount of protein per day– the result is affected by the body mass index, growth, the level of human activity. The protein norm is calculated from the calculation:

• 0.8 grams per 1 kg of weight for people who lead a sedentary lifestyle;
• 1.1 grams for moderately active;
• 1.4 grams for energetic, active people.

Based on the daily protein intake, the amount of other components of the diet is adjusted. The right amount of protein must be introduced into the diet to ensure normal growth muscles with reduced calorie intake. The proportion is used: 30% protein, 30% fat, 40% carbohydrates.

protein diet

low carb diet

Allowable Fat Percentage

How much fat mass can be contained in the human body? Professional bodybuilders, preparing for competitions, reduce the amount of fat mass to 3-4%. Their bodies are an ideal relief of muscles that are drawn at the slightest tension.

A low mass index and an insufficient amount of adipose tissue lead to metabolic disorders in the body. The condition of the skin and hair worsens. Sex hormones are not produced, reproductive function is disturbed.

• Minimum index- 5% for men and 10% for women.
• Normal amount of adipose tissue 12-20% in men and 18-25% in women. This index corresponds to an athletic, moderately embossed physique and good health.
• Clear signs of overweight and obesity: muscle underdevelopment, body mass index over 30, fat percentage over 30% in men and 35% in women.

With obesity, the appearance of a person first of all suffers -, chest, increased sweating, unaesthetic appearance.

Moreover, there is a risk cardiovascular diseases, joints are destroyed, the spine is bent under the weight of extra pounds. The psyche suffers - self-esteem decreases, self-dislike, irritability, depression appear.

How else to calculate body fat percentage?

bioimpedance

You can find out how much fat is in the body using the bioimpedance method (measuring electrical resistance). Doctors studied the difference in electrical resistance of fat, muscles, bones, water and, based on the knowledge gained, created a device for determining the percentage of fat. The accuracy of the method is an error of no more than 2%.

Now you can buy a household analogue - scales for measuring the percentage of fat and muscle, whose work is based on the bioimpedance method.

Scales pass a weak electrical impulse through the body. The current strength, taking into account the potential difference, shows the degree of electrical resistance of tissues in the body. Depending on the degree of resistance, the composition of the tissue is determined.

Balances based on the bioimpedance method have a number of disadvantages:

• Use the scales only in a warm room at normal body temperature. Expansion or narrowing of blood vessels due to exposure to external temperatures is unacceptable.
• Weight measurement is carried out on an empty stomach. You can not take diuretics - the result is greatly distorted.
• You can not get heavy loads or take a shower before measuring weight, in order to exclude external influence on the water-salt balance in the body.
• An electrical impulse travels through shortcut, so the device takes into account only the resistance of the tissues of the legs. If you have thin legs but a large stomach, the scale will not show an accurate result.

Weighing in water

To study the stage and degree of obesity, physicians use weighing in water. The method is based on theoretical knowledge about the density of fat, which is different from muscle tissue.

A person is weighed in air and in water, then using complex formulas, the difference between the indicators is calculated and the percentage of fat is calculated.

The procedure is as follows: a person sits in a special chair for measuring weight, connected to the scales. You need to take a deep breath, after which the chair is immersed in water for 10 seconds. To obtain accurate measurements, the procedure is carried out three times.

Measurement of the fat fold

Measuring the percentage of fat by the thickness of the fat folds is easier and safe method obesity studies. Physicians have a special caliper for these purposes, but you can use a caliper and even a regular ruler.

The essence of the method is to pinch the fat fold at four points on the body and measure its thickness:

• Pinch the fat fold on the triceps, in the middle between the shoulder and elbow joint, and measure the thickness;

• Similarly, measure the fat fold on the biceps.

• Measure the crease under the shoulder blade, pinch the skin at a 45° angle to the vertical. Make sure that the fold is located along the line that connects cervical region spine and sides.

• Take a measurement of the fat fold in the navel area, choosing a place with the largest number fat.

The results obtained are summarized. To calculate the percentage of fat, use a special table.