So, fat. It plays a lot of important roles in our body. From how healthy our skin looks and how firm, elastic and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced when the percentage of body fat is too low.
In short, in Lately I again changed my approach to food, to training, and in general to the psychological side of my fitness and my ideals female body. I am working on the mistakes I made and making peace with my body. I’m thinking of making a material about these errors, but the main one lies in terrible word"fat".
How much fat should a healthy body have?
Namely: I didn’t add enough fat to my diet for a long time (on average it was 30-40 g per day) and was too zealously chasing a low percentage of body fat. Why this is very bad will be discussed in today’s article. But if we talk about nutrition, today I try to eat at least 80-100 g of fat per day. And I deliberately increased the percentage of body fat from 18-19 to 21-23. Yes, at first it was unusual to perceive myself after 18%, but my priority is still health.
The idea of this article belongs to the guru in the field of health and healthy eating - Dr. Andrey Beloveshkin. In fact, the article was created in collaboration with him. More precisely, it was created by him in collaboration with me.
So, fat. It plays a lot of important roles in our body. From how healthy our skin looks and how firm, elastic and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced when the percentage of body fat is too low.
I have already touched on this topic: if there is a lack of fat in the body and fat in food, the first thing to do is suffers in the female body - this is the reproductive system and reproductive function. The body begins to save resources and gradually turns off functions that it can do without and... survive. Why should he think about procreation if he himself is now in danger?..
Let's figure out why fats (both those that we eat and those that we carry on ourselves) need to be understood, forgiven and pardoned.
It is important to ensure that external fat does not fall below the acceptable minimum.
As long as subcutaneous fat does not exceed the norm, it is good. Because fat produces special hormones that protect our heart and blood vessels. And, as I already wrote above, there is a minimum of subcutaneous fat, without which the normal functioning of the hormonal and reproductive systems is impossible.
Subcutaneous fat is aesthetics, all the smooth curves and outlines of the female body. Without subcutaneous fat, the body becomes senile and masculine: rough, dry, angular, with bones and muscle bundles showing through. A certain supply of subcutaneous fat is also needed for the “calmness” of the body. When the body is stressed, it is concerned with only one thing: to survive. Therefore, it begins to push fat into the liver, into the heart, into the walls of blood vessels.
You can measure subcutaneous fat according to science - by measuring the thickness of the folds in different places. You can try to control it through the numbers on the scales (but there is a nuance here: it is impossible to determine the percentage of fat and dry mass).
I came to the conclusion long ago that the simplest and reliable way- mirror. You undress, stand in front of the mirror in full height and... you look. No, not in the manner of “Ugh, I’m fat!”, but you adequately examine everything that hangs down or doesn’t hang down.
If there is too much fatty tissue in the body, it will be revealed by folds, tuberosity, cellulite, abdomen, axillary and knee ridges. And in general the general appearance is so-so. If it doesn't hang anywhere, then everything is fine. Veins, protruding tendons, cubes and individual bundles of muscles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, that's what I say. It didn't seem to you. No wreaths on bellies. No lean muscles. I really want children in the future, to be honest. And I really don’t want problems with hormonal levels.
Therefore, let the dry bodies remain for the gymnasts who are trying to make money from this. People who want to stay healthy need to understand that artificially created excessive dryness of the body is not healthy. I emphasize: unnecessary. Lest you read this as an excuse for gluttony and obesity.
Speaking in numbers, 20-25% fat is the norm for a woman. The maximum excess fat is up to 15% excess body weight if it is subcutaneous fat (not internal fat). When it falls below 9-10%, the body goes into a serious deficit, which causes the entire system to fail. For men, the critical threshold is lower - 4-6% body fat.
If you don't eat enough fat every day, your body will lose weight for a while, yes. It will make you happy. Only on the sly will our cunning and very smart body slowly turn off the extra light so as not to waste energy, as it seems to it. And so that you don’t have to spend your whole life replacing all your electrical wiring, it’s important not to get to that point.
Experts recommend eating at least 1 gram per kilogram of body weight, but my feeling is that the body still needs more. Especially to a body that, like mine, is constantly in motion and in mental work. Therefore, today I try to eat 1.5-2 grams, depending on the intensity of the day. By the way, a diet rich in fats also saturates better. Therefore, after 1.5-2 hours you don’t feel like eating. And I want it in 4 hours.
It is important to control subcutaneous fat so that it does not fall below normal! When the level of subcutaneous fat is below 7%, women go into deficiency mode, hormonal disruption and menstruation stops. With a long absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Things are not so happy for men either. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Super relief is the lot of professional bodybuilders and it is harmful. If you are going to carry a couple of extra pounds, then it is better to do it on the buttocks than in the liver.
Control the energy balance: income and consumption
Energy balance is the ratio of the number of calories we take in from food and the calories we spend during physical activity. The difference between the total caloric content of the diet and the calories that are burned during physical activity is the available energy, which the body can use to run wild. More precisely, use it to maintain life and your loved one.
Lately I've been eating about 1700 kcal per day(and it’s still not enough! but I’m working on increasing it). Luckily, I stopped eating at 1200 kcal. Because objectively, given my level of brain and physical activity, this is not enough. According to the most conservative estimates, one workout costs me 400 kcal. But this is very modest - I can burn 800! But let’s start from the average value of 400 kcal.
This means that my body has 1300 kcal per day left for everything. He can allocate it to his internal affairs and other goodies. There is such a concept - a basic need, or basic metabolism. This is the minimum energy we need just to live and function normally.. And do nothing about it. Just lie down. As you can see, even now, having increased my daily calorie intake, I am underfeeding myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details below.
If you don't give your body energy for basic needs, it will slowly but surely lead to problems.
How to find out your balance?
First we need to know your body fat percentage. My average body fat percentage now is - 23% (9 months ago it barely exceeded 18%, and now I look at those photos and understand: she’s skinny, she’s a tomboy, she has no ass, just bones – so what?).
Fat can be calculated using special impedance scales, or a bioimpedance device. Fat percentage can also be calculated using a special calculator. different ways and select medium.
We calculate the dry mass using the formula: Lean body mass (fat-free mass) = current weight - (current weight x current % body fat).
My weight today is 56 kg, and my fat percentage is 0.23 (23%). I think for myself:
Dry weight = 56 – (56 x 0.23) = 43 kg.
The minimum available energy requirement is 30 kcal per kilogram of dry body mass. At a level below 30 kcal, your sex hormones will “sprinkle”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely begin to act up. After reducing to 20 kcal per kilogram, real problems with the head begin.
Optimal for normal life, well-being, without a threat to health and almost without a threat to your figure - this is 40-45 kcal per kilogram of dry body mass (body weight without fat - we have already found out how to calculate it above).
This means that for my 43 kilos of lean mass, my caloric intake should not be lower than 43 x 30 kcal/kg = 1290 kcal. And this is only the minimum basic need! And for almost a year I gave so many calories to my poor body for life, and for work, and for training... Don’t repeat it! Although it is very easy to get hooked on a low-calorie needle because it gives quick results. At what cost is another question.
My basic optimal calories: 43 * 45 = 1935 kcal. Since I don’t lie on the couch all day, this figure needs to be multiplied by a correction factor depending on physical activity.
Many of you have seen this list, I'm sure:
1.2 = sedentary lifestyle, sedentary work, very little or none sports activities
1.3-1.4 = light activity (some daily activity + light exercise 1-3 times a week)
1.5-1.6 = average activity (exercise 3-5 times a week)
1.7-1.8 = high activity (active lifestyle and heavy training 6-7 times a week)
1.9-2.0 = extremely high activity (sports lifestyle, physical work, daily training, etc.).
I now have average activity and a correction factor of 1.5. This means my minimum is 1.5*1290= 1935, and my optimum is 1935*1.5= 2900 kcal. If we assume that now my daily caloric intake is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, I am missing more than 200 kcal).
This can be corrected by reducing the intensity (or frequency) of training or increasing the number of calories. Let's say, in my case, adding two eggs (180 kcal) or one avocado (205 kcal) will help me. Or skipping half the workout (200 kcal) - and this will be enough to balance your energy balance. But I would prefer to leave my physical training as it is, and at the same time eat more.
I’ll be honest: I’m already increasing my caloric intake, I don’t weigh my food and don’t bother with accurate calorie counting – I just eat. And it’s so good for the whole body, so calm. I'll watch it a little more and then tell you. But even visually there is a difference. By the way the skin looks all over the body, for example...
Why is it important not to go into the red for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.
And this is where the action-packed movie begins: metabolism slows down, the functioning of the thyroid gland and sex hormones deteriorates, mood and energy drop, depression and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.
Therefore, Andrei Beloveshkin strongly recommends: even when losing weight or maintaining your normal weight, we should not go beyond the limit of 30 kcal per kilogram of dry body weight for more than 2-3 days. Under no circumstances should you do as they advise: “eat less, exercise more.” This will cause you to lose weight, but increase the amount of bad ( internal fat).
I’ll add on my own behalf: be reasonable, don’t listen to those who advise living on one lettuce leaf and killing yourself while training. Treat your body with care and respect, and it will thank you. Do not gesture, otherwise the body will respond with even greater gesture. Restoring metabolism and hormonal levels, treating the reproductive system is long, difficult and, in every sense, expensive.
Watch the amount of internal fat!
“The most dangerous thing is internal fat, which is hidden in the stomach. It disrupts hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes a craving for various kinds of addictions: from sweets to drugs and dependent relationships,” says Andrey.
But the most unpleasant deceit lies elsewhere, friends. Bad fat, which grows against the background of hunger strikes, drying, chronic overload and stress, can “melt” our body. Change its composition and kill the quality.
This means that disrupted sex hormones and stress hormones “reprogram” our fat cells.“Reprogrammed” fat begins to behave indecently, which leads to the appearance and intensification of problem areas: we seem to be thin, but cellulite on the thighs, butt and even calves blooms in lush color! Moreover, even more noticeable than before.
What does a normal, average girl do in such a situation? Right! He gets nervous, hungry, trains until he faints and... the circle repeats. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.
Studies of twins have shown that only 20% of the accumulation of internal fat can be at least somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people of normal weight can have it: in athletes, models, small girls.
Now we'll look at how to track your internal fat and health using... a measuring tape. This block will be useful for those who are interested in doing a little self-test, like, how am I doing now?
The key thing in our study is waist size. Almost all other indicators dance from him. After all, it is in the abdominal area that internal fat is hidden.
Let's take the tape. We give it to the experienced doctor Andrey Beloveshkin. We take one fitness blogger as a model and test subject. Who is not afraid to show you the truth of his body.
« Waist circumference should be measured midway between the bottom edge of the lower rib and the top of the pelvic bones(as an option - in the narrowest place, usually at the level of the navel or slightly above). When tightening, you should pull the tape slightly, with an effort similar to lifting an empty mug. When measuring, the tape should be placed parallel to the floor. Stand quietly, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter,” recommends Andrey.
Hip circumference can be measured at the widest part of the buttocks“We determine it visually,” advises the doctor.
Neck circumference is measured at its narrowest point:
Thigh circumference – in the upper third:
My results: weight 56 kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, abdominal height - 17.5 cm, hip 55 cm. Fat percentage 23%.
1. Waist circumference.
My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is a boy’s story - I’m still for femininity. The normal waist circumference for women is up to 75 (80) centimeters, from 80 to 88 centimeters is weight gain, and over 88 is obesity. For men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from all causes. This also applies to people with normal and low weight!
2. Hip-waist ratio.
My ratio: 67 to 96 = 0.70 (ideal).
“The ideal numbers are 0.7 (0.65-0.78) for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good hip-waist ratio increases attractiveness, mental capacity and libido, reduces the risk of many diseases (cancer, infertility, diabetes). The hip-waist ratio is one of the best indicators of health,” comments Andrey.
I would immodestly add: mmmmm, bend!!!
3. Height-to-waist ratio
My ratio: 67 to 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.
4. Body shape index – an indicator of the risk of getting sick
The Body Shape Index shows the relationship between waist size, height and weight. The formula is complex, let's use a calculator. In addition to numbers, this index also provides a picture that shows where we are on the risk scale.
My body shape index is 0.0723 - this is normal. At the same time, the calculator also calculates the relative risk. For me it is 0.76. This figure means that I have a lower risk of disease than average (average risk = 1). The higher the number, the higher the risk of disease.
The circle on the graph is me / The further to the left and lower the circle is, the better. The higher and to the right, the more dangerous.
5. Conic index (K-index).
“The formula is complicated and I haven’t found a calculator. Therefore, we divide the weight in kilograms by the height in meters, and extract from this Square root(the sqrt button in a standard calculator) and multiply it by 0.109.”
0.109 x (square root of 56/1.7) = 0.63.
Then we divide the waist in meters by the resulting figure: 0.67/0.63 = 1.063.
So my conic index value is 1.063.
For men, the norm is a conical index of no more than 1.25, and for women – 1.18.
The higher the index, the more people looks like a cylinder rather than two cones meeting at the waist. And the higher the risk.
6. Neck
We measure at the narrowest point. My value = 30 cm (excellent). In women, the neck circumference is no more than 34.5 (a more strict norm is 32 cm), in men the neck circumference is no more than 38.8 cm (a more strict norm is 35.5 cm).
7. Waist-hip ratio.
My ratio: 67/55 = 1.22 (excellent). Normally, this index is less than 1.5 for women and less than 1.7 for men.
8. Abdominal height.
My value: 17.5 cm (excellent). The norm is up to 25 centimeters.
“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the vertebra of the back. Measure with your back pressed to the floor and your knees bent, at the level of the sacrum. By the way, an abdominal height above 25 cm is a risk of developing Alzheimer’s disease if you survive a heart attack at 50,” says Andrey.
The conclusion suggests itself: I recognized the body’s alarm signals in time, returned an adequate amount of fat to the diet and fat under the skin. All my health markers are in excellent condition.
I stopped gesturing and testing my body for strength. I am very sensitive and attentive to him. I'm listening. I make sure not to dry out, but not to float. And, as a small experiment showed, it’s not all in vain. Health markers are normal, which means I can move on with my life. I wish the same for you!
I would like to express my gratitude to Andrey for this article, for all the information he collected and published.
Tatiana Kurbat, Andrey Beloveshkin
If you have any questions, please ask
P.S. And remember, just by changing your consumption, we are changing the world together! © econet
In the very general view Body fat percentage is the ratio of available fat to everything else in the body (organs, muscles, bones, tendons, etc.). Fat is essential for survival: it protects internal organs, serves as a reserve source of energy, and performs many other important functions.
How much fat do we need?
This table shows generally accepted body fat percentages for men and women.
Essential fat is the minimum you need to survive. For this reason, bodybuilders dry their bodies to this point only before competition. The rest of the time, they maintain a higher percentage of fat so as not to undermine health and effectively.
- If you're trying to be thin, aim for an athletic body fat percentage.
- If you want to look healthy and fit, aim for an athletic body fat percentage.
If your body fat percentage is approaching the maximum permissible value for a normal physique or falls into the obesity category, you would do well to reduce this figure.
What does this or that percentage of body fat look like?
nerdfitness.com 
nerdfitness.com It is important to understand that body fat percentage only reflects the amount of fat and has nothing to do with muscle mass. Two people with the same body fat percentage but different muscle mass will look completely different.
How to measure body fat percentage
There are seven main methods, varying in accuracy, simplicity and cost.
1. Visual method
It consists of comparing yourself to the pictures above and determining who you are approximately similar to. A very inaccurate method.
2. Using a caliper
Pull back the skin with subcutaneous fat, grab it with a caliper and find the percentage of fat corresponding to the caliper readings in the table. As a rule, calipers show a lower percentage of body fat than it actually is.
3. Using the formula
For example, you can use the US Navy formula or the YMCA formula. This method usually errs on the big side.
4. Using electrical monitors
The weak is passed through the body electricity, and then the “biometric resistance” is analyzed. As practice has shown, this method gives very inaccurate results.
5. Using Bod Pod System
Using a special device, the air displaced by the body is measured, and based on the data obtained, the mass of the body, its volume and density are calculated. This method is considered very accurate, but expensive.
6. Water displacement method
Very accurate (with an error of only 1–3%), but expensive, complex and inconvenient method.
7. DEXA Scan
This method is considered the most accurate and consists of a complete study of body composition using x-rays. It is also a very expensive method.
Whatever method you choose, try to take measurements at the same time and under similar conditions: for example, on a certain day of the week, in the morning, on an empty stomach. Even if the data obtained is inaccurate, you will be able to understand whether progress is being made.
How to reduce body fat percentage
Calorie deficit
Spend more than you consume. But keep in mind that if you do not exercise and limit yourself in carbohydrates, then along with fat you will lose muscle mass. This is not the most The best way, however, fat loss is guaranteed.
Pull the iron
When you train with weights (as well as intense bodyweight training), you maintain muscle mass, while also accelerating your metabolism and achieving the “afterburn” effect, where calories continue to be burned after the end of the workout.
Previously, the human body mass index was used to determine overall health. Today for this purpose it is tracked body fat percentage.
You can find many articles on this topic that include determining this indicator using tables, formulas or other methods. This material discusses the main ideas of these articles, and the result is presented in pictures for a visual representation of the state of the male and female body depending on this indicator.
To have an idea of what this material is about, you need to understand several terms and concepts.
How is this percentage calculated? The amount of fat in kilograms is divided by body weight and then converted into a percentage. For example, with a total weight of 80 kg of a man and a fat mass of 13 kg, the percentage of fat content will be 16.
Fat distribution
Everyone has their own characteristics of the body and organism, including the distribution of fat deposits. So, some women have a small amount of fat on their abdomen, but excess fat in the triceps and thighs. For others it's the other way around. As for men, in most cases, fat deposits are mainly observed in the abdominal area. The pictures clearly show in which parts fat is most often deposited in females and males.
Features of the figure
They are also different for everyone, so people with the same percentage of fat will look different in appearance. As an example, we can cite models and athletes for whom this indicator is absolutely the same, and the differences are visible to the naked eye.
Age
The photographs show people in age category 25-35 years old. It should be noted that The older a person gets, the more fat his body contains.. For example, men aged 20 and 50 years old have the same percentage of body fat, but for the first (young) it will be 15%, and for the second – 20%. This is due to the tendency of fat to increase with age around organs and in muscles.
Muscle grooves
In the process of pumping up the body, a relief is formed, the muscles become more noticeable and resemble grooves in appearance. It is also important to have an understanding of what vascularity is. As the percentage of body fat decreases, veins appear on the body - this is the meaning of this term.
3-4%
This percentage of fat content is typical for the period of preparation for sports competitions. IN in this case increased vascularity is observed - veins are visible on almost every muscle. Even the muscles on the buttocks have small gaps, and the absence of them indicates a very low fat content. The norm for men is considered to be about 2% fat content. This is the amount necessary for the body to function normally, since fat protects the organs in the abdominal cavity and thoracic region.
6-7%
This indicator is not as categorical as the previous one, but it is still not normal for most representatives of the strong field. The fact is that this is reflected in the appearance, for example, the face looks emaciated, which causes concern among people around. This percentage of fat content is typical for most models; their muscles are clearly defined, and there is clear vascularity, including the muscles of the limbs and abdomen. When the abdominal muscles are clearly visible, the muscles are clearly separated - this indicates low fat content.
10-12%
This is a normal level for a man. Of course, the abdominal muscles are not as clearly visible as in the previous case, but the abdominal muscles are clearly visible. This is exactly the condition and body shape that most men strive for. He is also considered attractive by the fair sex. This percentage of body fat is characterized by grooves only in the arms and shoulders, not in every muscle.
15%
This level corresponds to men with a fit and slender figure. The contours of the muscles are clearly visible, but there is no visible separation between them. Typically, the grooves are covered with a small amount of fat. However, this does not negatively affect the shape of the body - the figure is beautiful, despite the fact that there is no obvious muscle definition.
20%
This level of fat content is characterized by not very clear definition of muscles and blood vessels. In most cases, men develop a small belly. For example, the male population of New York City generally has a body fat level of 20-25%. But in other places this figure may differ. As a rule, a man with a height of 180 cm and a body weight of 81 kg has a body fat content of about 20% fat.
25%
In this case, there is a significant increase in waist size, muscles and blood vessels are practically not visible. If a man is 180cm tall, his minimum waist size can reach 91cm. Also, this percentage of fat content is characterized by a slight increase in neck volume and small fat folds. But all this is perfectly hidden by clothes. Men with more high level fat content than specified in this paragraph, face the problem of obesity. Abdominal obesity is recognized if the waist circumference exceeds 101 cm.
30%
This indicator is characterized by the distribution of fat throughout the body, including the formation of fat deposits in the waist, hips, back, and calves. Visually, the waist looks larger than the hips, the muscles are not visible at all, and the stomach sags.
35%
When body weight constantly increases, the amount of fat also increases, more of which accumulates in the abdominal area. At this level, an even more saggy belly is observed, the waist as such disappears completely (its volume can exceed 101 cm). This type of belly is called a “beer belly.”
40%
As in the previous case, fat deposits are concentrated in the waist and abdominal area. Waist size can exceed 145cm. With this indicator, a person faces a number of problems with movement, especially on stairs. It's difficult to bend over. These are the first signs of obesity!
10-12%
The minimum level that can be observed only in women involved in. Vessels and muscle grooves are clearly visible. For normal functioning of the body, a fat content of 8-10% is acceptable. What is the reason for this difference compared to the minimum indicator for men (2%)? This is due to the high fat content in the area around the uterus and mammary glands, so there is no need to strive for a male figure, since this poses a health hazard for the fair sex. The girl in the photo is probably at the upper limit because the vessels are hard to see.
15-17%
Corresponds to the second level of fat content in males. This indicator is typical for the majority of models advertising underwear. However, most of them may encounter problems associated with impaired functionality of the body. The muscles of the limbs, shoulders, and abs are clearly visible. Due to the low fat content, the shape of the hips and buttocks is not clearly defined.
20-22%
Most female athletes have this percentage of fat in their bodies. Not a large number of fat is observed on the limbs, the abdominal muscles are clearly visible. Minimum level of separation between muscles.
25%
Characteristic of most representatives of the fair sex. Such a woman cannot be called too thin, but not too fat either. A small layer of fat is present on the buttocks, the curve of the hips is clearly visible. This level is typical, for example, at 163 cm height and 59 kg body weight.
30%
Unlike men, in whom fat accumulation is observed mainly in the abdominal area, in the majority of women it is deposited in the buttocks and thighs. The latter are clearly expressed with a rounded shape. 30% fat content is the upper limit for the average woman.
35%
The hips increase even more, and the neck and face acquire rounded shapes. The hips can exceed 100cm, the waist – 80cm. The stomach begins to sag.
40%
Hip circumference can exceed 106cm, waist – 90cm, hip – 63cm.
45%
This level is characterized by the appearance of noticeable folds and the condition of the skin worsens. Hip circumference can exceed 115cm, waist – 90cm. The shoulders look noticeably narrower than the hips.
50%
The hips become even larger, noticeably exceeding the width of the shoulders. The condition of the skin worsens, the fat is clearly visible. Hip circumference can exceed 115cm, waist – 101cm. Example: if a woman is 163 cm tall and has a body weight of 90 cm, half of them are muscle mass, the remaining 50% is fat.
How to reduce body fat percentage - Video
Based on: builtlean.com
What is your body fat percentage? Why do you even need to know this?
We all know that in order to look better and be healthy, you need to avoid fatty foods in your diet and exercise a lot to burn excess body fat (ballast).
How can we estimate the amount we already have?
Is it a lot or a little?
Bodybuilders, for example, compete with around 5% body fat.
How much do we have? 10-15?
How much is needed?
Let's tell...
This is the part of the body that is represented by fat. For example, if you weigh 70 kg and have 7 kg of fat, then the percentage is 10.
It's simple.
This means that fat content is a constantly changing number. Fluctuates as you gain or lose weight, as you gain or lose muscle.
For example, if both and your weight increases from 70 to 80 kg, and at the same time you gain 3 kg of fat, then the new figure will be 8%. If you then stop training for a year and lose, for example, 5 kg of muscle, your body fat content will be 7.5%.
So this figure is constantly changing as lifestyle changes.
Why body fat percentage is more important than BMI
Some people confuse body fat percentage with BMI, but they are completely two different indicators. BMI—body mass index—expresses the relationship between height and weight.
Calculated using the formula: weight, kg / ((height, m) squared).
According to this formula, people with large muscles may fall into the " excess weight"This is the main problem with BMI. It is very useful for analyzing large populations, but is not particularly suitable for athletes. In this sense, the percentage of body fat is much better.
Can body fat percentage be determined based on BMI?
No.
BMI is based on height and weight only. It can be high for a number of reasons. It can also be the same in a person with highly developed muscles and a low amount of fat tissue and in a person with a large amount of fat deposits and poor development muscles.
What percentage of body fat is considered normal for men and women?
Although it is commonly viewed with hostility, human fat is not just a layer of disgusting, unnecessary flesh. It performs many vital functions in the body, including protecting organs from damage, maintaining body temperature, producing hormones, etc. chemical substances and much more. This is why there is a limit to how much body fat you can burn without compromising your health. Here are two charts for men and women:
Why such a difference?
In women, additional fat deposits are found in the breasts, thighs and buttocks.
Numerous studies have shown that the minimum percentage of body fat in a man cannot be less than 4 - 5%, and in women - 10 -12%. This is explained as follows: when you become so “dry”, all that remains in the body is the “vital” fat that is contained in nerve cells, brain tissue, joints, palms of the hands and soles of the feet, in the lining of organs such as the heart and intestines. That's why he is needed to stay alive.
Once you reach this percentage in the body, you are literally on the edge of the abyss. Further fat burning can lead to cardiac arrest and loss of consciousness (coma). At the same time, the body protects itself and begins to destroy internal organs and muscles to produce energy instead of using fat. This is why many studies show that people who starved to death still had vital fat tissue.
For clarity: this is what a man with 4% and a woman with 10% look like. 
Horror.
Unless you're a professional bodybuilder and don't know what you're doing, don't ever try to push yourself to that point. Hormonal imbalances and malfunctions will begin internal organs. If you avoid all this, then all the same, the process of returning to normal will be very long and difficult. Fortunately, most likely, like most people, you are not striving for this. You will be quite satisfied with 7-10% for men and 13-20% for women. This is the percentage that is called “relief”.
(We share photos of famous athletes because a lot of research has been done on them. For example, we know that the best male athletes in most sports have a percentage of 6-10%, and women - 13-20%).
Anyone can look like this with and physical exercise, but it is very difficult to maintain this form long time. While this percentage of body fat is normal, there is no need to be this lean to stay healthy.
Another illustration - 15% man and 25% woman: 
As you can see, they look great and athletic.
But when your body fat percentage rises above a healthy level, you begin to look clearly “overweight.”
Like in this photo: 
How to Calculate Body Fat Percentage
Smart floor scales and weight loss monitor
- Smart floor scales (body composition scales)
- Fat loss monitor
These are the most simple ways. These instruments use a technique called bioimpedance testing (BIA), which involves measuring the resistance of different areas of the body to electrical current.
Muscles are good conductors of electricity because they are 70% water. Fat conducts current worse. The worse the body passes current, the more fatty tissue it contains. This sounds pretty reasonable, but there are serious problems with the BIA. When current passes through a body, it follows the path of least resistance. For example, through the fatty tissue of internal organs, and not subcutaneous.
Most of these devices contain two electrodes, so even large areas of the body are often ignored. For example, scales may not take into account all top part body (electric current will flow from leg to leg). And manual devices will miss the entire lower part. This seriously distorts the results.
Another problem with bioimpedance testing is that it uses mathematical equations that translate test scores into percentage body fat.
Why are their formulas not correct? When companies create BIA meters they use another imperfect method of measuring body fat percentage such as hydrostatic weighing.
Some studies have proven that hydrostatic weighing itself can produce an error of 6%, depending on the person’s race, nationality, etc. In other words, a person with 10% body content may get a result of between 4-16% on a hydrostatic weighing.
Many factors influence the results. If you conduct a study in a state of dehydration, you will get a very high result due to reduced conductivity. But if you test after eating, you will get the opposite effect - the readings are too low. Body conductivity is also better after training. Therefore, when conducting a test after physical activity, incorrect and low results are obtained. This is why these devices are not suitable for correctly estimating your body fat percentage.
How about purchasing one of these to track changes over time?
That's no good either. These devices make mistakes differently each time. There is no clear pattern.
Calipers and skinfold thickness
Calipers are used to measure the thickness of skin folds in different areas of the body. These measurements are plugged into the formula. As a result
And there are disadvantages here. If you grab too little skin, the readings will be too low, if too much, the readings will be higher.
Photos and mirror
This is the simplest and most obvious way to assess your body fat levels. People with the same percentage in the body look very similar if they have the same body type. However, if not, the same percentage of body fat can look very different in people with different body types.
For example, an 80 kg guy with 10% body fat has 8 kg of body fat, while a 95 kg guy with the same percentage has only 1.5 kg more, but a little more muscle, which gives him a completely different look.
For the training athlete, the pictures below should help to approximately determine the percentage of fat tissue in the body.
For men: 
For women: 
Dual-energy X-ray absorptiometry (DXA)
DXA (sometimes called DEXA) uses x-rays of the entire body. Based on the fact that tissues containing and not containing fat absorb differently X-rays. Therefore, everything can be measured and calculated. Most people previously believed that DXA was an error-free method, but numerous studies have proven that it can be wrong by 4-8, and sometimes even 10%.
Causes of errors: different manufacturers of devices, different algorithms used to interpret data. Body size, state of dehydration and some other factors also influence.
Plethysmography (Bod Pod)
A plethysmograph (Bod Pod) is a machine that works similar to hydrostatic weighing, but uses air instead of water. Sit in a sealed capsule and a sensor measures how much air your body displaces (Archimedes' principle). Then, using mathematical formulas, this is all translated into the percentage of fatty tissue in the body. Unfortunately, the accuracy of the Bod Pod method is no better than all previous ones. It is negatively affected by hair, humidity, body temperature and clothing.
The most accurate way to calculate body fat
It is called 4-component analysis. It includes several methods, dividing a person's body weight into four categories:
- bone
- muscle
- fat masses
- Hydrostatic weighing is used to measure the density of a body.
- Deuterium dissolution is used to determine the amount of water in the body.
- DXA is used to measure bone mass.
The results obtained are processed and calculated using various formulas. The result is always an accurate measurement of body fat percentage. This is interesting, but useless information for us. Because this method requires a whole team of scientists.
Fortunately, there is a method that deserves our attention.
How to Measure and Track Your Body Fat Percentage
- Weigh yourself daily. Calculate the average over 7-10 days. If the average goes up, you gain weight. Therefore, weigh yourself every day in the morning after washing your face, before breakfast.
- Take measurements with calipers once a week. If your skin becomes thicker, you gain weight. If you are thinner, you lose body fat. In this sense, the use of calipers is very useful.
- Measure your waist circumference once a week. Waist size measured at the navel is a reliable indicator of fat gain or loss.
- Photography once a week. For most visitors gym, the main goal is how they look in the mirror. And when they look at themselves every day, they can lose motivation because they don’t notice changes. Photos from the front, side and back solve this problem.
Using these methods, you will know exactly what is happening to your body and make changes to your diet and exercise program.
Good luck!
You can find out the ratio of fat, water and muscle in your body in any medical center. Doctors can take measurements using a special device - a caliper, or using a computed tomography scan. There is also such a study as bioelectrical analysis of body composition.
If you do not have the opportunity to undergo a special examination at a medical center, you can take approximate measurements at home. To do this, you need Sheldon's classification, which he made in the last century, having studied data from about 50 thousand people. Sheldon believed that all people are divided into three types. The first is people who have no problems with overweight, they have narrow bones and long arms and legs. The scientist called such people ectomorphic. They usually have a small percentage of body fat and muscle. The second type is people with wide bones. Sheldon named them. They usually have more muscle than fat in their body. The third type is people who are overweight. Sheldon called them endomorphic. In their body fat usually predominates over muscle mass.