Body fat percentage. Ideal fat percentage
Previously, to determine general condition health used mass index human body. 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 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, when total weight An 80kg man with a fat mass of 13kg will have a fat percentage of 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 depict people in the age category of 25-35 years. It should be noted that the older a person gets, the more fat contained in his body. 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 during 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 organs in 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%
Is 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 indicator may vary. 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 minimum indicator for men (2%)? This is due to high content fat in the area around the uterus and mammary glands, so there is no need to strive for a male indicator, 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 bulk 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. For the reason low level fat content, the shape of the hips and buttocks is not clearly expressed.
20-22%
Most female athletes have this percentage of fat in their bodies. Small quantity 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%
Even greater hip enlargement rounded shapes acquire the neck and face. 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
As you know, fats are of plant and animal origin. All fats have high energy value, which means they have high calorie content. When broken down, one gram of fat releases as much as 9.3 kcal (usually rounded to 9 grams). These calories in the body can be stored as fat reserves in the liver, subcutaneous fat, kidneys and other “fat stores”. The accumulation of fat in the body depends not so much on the nutrient itself, but on the excess calories. When more calories come from food than needed, fats from food are sent to storage by the body.
Saturated and unsaturated fats - what's the difference?
Fats contain saturated fatty acids, which are found in animal and poultry fats, as well as unsaturated fats, which predominate in most vegetable oils. Polyunsaturated fatty acids determine the adaptation of the human body to unfavorable factors environment, they also regulate metabolism in the body, in particular cholesterol.
Excess fats, which are rich in saturated fatty acids, provoke indigestion, lead to poor absorption of proteins, as well as diabetes, cardiovascular and other diseases.
On our own saturated fats necessary for our body. It is with their participation that testosterone in men, estrogen and progesterone in women are synthesized. However, their number must be controlled.
Fats perform many functions in the body important functions: energy, construction, protective, transport, thermal insulation, they contribute to the dissolution of a number of vitamins.
I would also like to draw attention to the following circumstance. Muscle tissue is “ ” because it participates in the vital processes of the body. A adipose tissue- “metabolically inactive”, is a reserve of energy that will be required as needed. It follows that having muscle mass helps you burn a significant amount of calories throughout the day. At the same time, accordingly, they take up less space.
Fat requirements are calculated based on each person's actual weight and range from 0.7 to 2 g per kilogram of body weight. Use to navigate further calculations.
People whose weight is within the normal range need to consume 1-1.1 g of fat for every kilogram of their weight. Thus, your fat requirements in grams will be approximately equal to your weight in kilograms (for example, if you weigh 56 kg, you will need 56 g of fat).
Overweight and obese people need to consume 0.7-0.8 g of fat for every kilogram of their weight.
IN healthy diet fats should make up 20-30% of the average daily calorie intake. You should not lower fat levels below normal, as this can be fraught. Many people think that by reducing fat to 0.5 g per kilogram of weight, they will lose weight faster, but this is not so. We get fat not from fat, but from excess calories. Therefore for comfortable weight loss It is important to maintain a calorie deficit and BJU balance.
An increase in fat up to 2 g may be due to some medical indications or dietary protocols, for example.
Regardless of what numbers you get, the fat content in your diet should be as follows:
- Polyunsaturated ( fish oil) - 1.8-3 g ( we're talking about not about the capsule, but about the content of the substance itself);
- Saturated fats - no more than 1/3 of total number fats;
- Everything else - unsaturated fats predominantly from plant sources.
Below we provide a small list of products that have high content fats, remember them. The number indicates the fat content in grams per 100 grams of product:
- and (and most liquid oils) - 100
- processed cheese - 46
You cannot completely give up fats. Remember that their insufficient intake into the body can be harmful and lead to gastrointestinal disorders, nervous system, potency, weaken the immune system, promote the development of atherosclerosis and thrombosis. Well, excess fat leads, first of all, to obesity, accumulation in the blood, and memory impairment.
Now you know your fat consumption rate, you know which foods to eat are harmful to your figure. All that remains is to choose healthy foods, and observe the rule of moderation.
Result: Your body contains approximately fat (or ).
Most people are critical of their bodies. You can meet slender girls who are unhappy with their appearance and consider themselves fat. They think they have a lot of fat and they torture themselves with strict diets.
However, body fat plays a role important role, and its deficiency can lead to serious violations.
That's why If you decide to lose weight, first make the necessary measurements and calculations. This will help you find out your ideal weight and amount. excess fat.
Functions of fats in the body
Often people who want to lose weight refuse to consume fat. But, as a result, you can acquire not a beautiful and slender figure, but new diseases.
Fats are vital for our body:
- to provide energy. Neither proteins nor carbohydrates have sufficient energy value to replace fats;
- for the absorption of fat-soluble vitamins;
- presence of fats in the stomach provides appetite control;
- for thermal protection, as well as fats protect from bruises and injuries internal organs and bones;
- to ensure movement- it is fats that isolate nerve fibers and ensure the transmission of nerve impulses;
- for transfer nutrients into different layers of fabrics.
Besides, fats participate in the formation of hormones, support protective functions body and immunity.
Fatty acids play a major role in the formation and development of the human brain; their deficiency in childhood may lead to mental retardation.
You can't completely give up fat consumption. But using them too large quantities also not worth it.
This can lead to obesity, which is accompanied various diseases cardiovascular system, violation metabolic processes and other complications.
It is important to know the required amount of fat for the normal functioning of the body, and adhere to this norm.
Why do you need to know your body fat percentage?
To strive for slim figure did not lead to a hospital bed, you need to choose proper diet, lead healthy image life and sports.
To achieve results as quickly as possible, you need to calculate the excess amount of fat that you need to get rid of. Knowing this, you can make daily ration so that fewer calories are consumed than consumed per day. As a result, the body will be forced to use up its internal fat reserves, which will ultimately lead to the desired weight loss.
There are developed methods and formulas with which you can find out how much fat is contained in the body. To do this, you need to know the exact weight and volume of your body.
Online calculator, posted on our website, will allow you to avoid complex calculations. It is enough just to indicate required values and within a few seconds you will have an accurate result. Then you can start planning your diet.
The calorie content of one kilogram of fat is about 9000 kcal.
It's easy to find out how many calories do you need to burn to lose weight.
Multiply the weight of excess fat by its calorie content. The resulting value can be divided by the number of days in which you would like to lose weight.
The result of the last calculation will not be the daily calorie consumption. This number is the difference between calories consumed and calories burned.
Only in this case the body will begin to use up its fat reserves.
How does the fat calculator work?
As a basis for our online calculator but there was The formula is taken by which modern researchers usually calculate the fat content in the body. In this case, it is difficult to obtain an accurate result, since, in any case, there will be a small error. To reduce it to a minimum, it is necessary to carry out the necessary measurements as accurately as possible.
The online calculator will need these measurements:
- your height, is entered in centimeters. It is important to indicate exact value, this will require you to take the measurements again, even if you think you know it;
- body weight. It is best to use the value obtained in the morning and weigh yourself gently on an empty stomach;
- neck volume;
- waist size: for men, it is necessary to measure the circumference of the body in the navel area, and for women, the waist is the narrowest point here;
- hip volume measured at their widest part.
When measuring volumes, you should not try to pull in your stomach. You may receive incorrect values that will prevent the calculator from calculating correctly.
Using our online calculator, you can find out how much fat you need to burn.
Based on these indicators, you can make your diet rational, while taking into account nutritional value foods consumed and their calorie content.
With increase physical activity Body weight will decrease due to the burning of fat deposits.
A healthy, slim and fit body is something that will always be in fashion. A lot of people are trying to get rid of excess fat deposits. But at the same time, not everyone knows what the norm of fat in the body is and how to determine it, but a lot depends on this indicator. Let's try to understand this issue.
Quite often there is a situation where two people who have the same weight look completely different. One is slim and fit, while the other, to put it mildly, does not look very ideal. The fact is that weight is, in principle, not an indicator that you should focus on when assessing your physical fitness. Muscle is much heavier than fat, hence the difference in appearance with the same number on the scale.
How your body combines bone and muscle mass, as well as water and fat, is key. Therefore, what the normal percentage of body fat should be should be known not only to those who are losing weight, but also to those who, in principle, monitor their health. Not only excess fat is dangerous, but also its deficiency, since fat has many important functions, in particular protective and reserve ones. Low percentage fat in the body provokes problems with potency in men and problems with the menstrual cycle and fertility in women.
Thus, fat performs the following functions:
- protects body organs;
- helps maintain normal temperature;
- promotes conservation useful substances in the body;
- softens joints;
- promotes energy accumulation.
To maintain health and lead full life, a woman needs a body fat percentage of 13-15, and a man needs at least 5-9%. If this figure is lower, then it is possible serious violations in the performance by bodies of their functions and dangerous consequences this. If the percentage of body fat is normal, a person will feel and look good, and his reproductive organs will work as needed.
Fat is especially important for female body. It helps ensure normal synthesis female hormones, promotes the proper functioning of the genital organs, ensures a normal menstrual cycle, and makes it possible to bear and give birth to a child. The amount of fat may increase with age. An excess of it can be a consequence of certain violations, but quite often it is a consequence of a deficiency. physical activity and constant overeating.
Normal body fat
Can't be named exact figure, which would determine the norm of fat content in the body. But there is a range within which each individual person can have his own size. This is determined by many characteristics of the body. One person may have a higher percentage of fat than another person of the same gender and age, but he may feel much better.
The amount of fat in the body should not exceed the upper limit, but you need to pay attention to the lower limit, since the lack of fat in the body is fraught with serious consequences.
Normal fat percentage in a woman's body must remain within the following limits:
- age under 30 years – 15-23%;
- age 30-50 years – 19-25%;
- age from 50 years - 20-27%.
For men Normal body fat percentage looks like this:
- age under 30 years – 11-18%;
- age 30-50 years – 14-20%;
- age from 50 years – 16-22%.
In women with a normal physique, fat is located in the abdomen, chest, waist, and hips. If it accumulates on the arms, shoulders, legs, knee area, this may indicate a tendency to edema, metabolic disorders, hormonal imbalances, so it makes sense to consult a doctor.
Fat levels are also important in men. For them, this determines the functioning of many important systems, in particular, reproductive and digestive. However, it is easier for men to reduce their fat percentage, since their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If deposits accumulate in the abdominal area of a representative of the stronger sex, this indicates a violation gastrointestinal tract. If they are localized in the area of the sides, chest, hips, this indicates poor nutrition, and also hormonal imbalance– increasing the level of female hormones in the body.
The table below will show in more detail what the normal percentage of fat in the body of a woman and a man should be.
Visceral and subcutaneous fat
The human body accumulates two types of fat: subcutaneous (visible) and visceral (internal). located near the surface of the skin and can be seen and felt.
If you determine that your performance is not ideal, be careful. When trying to achieve an athletic figure, do not go beyond the boundaries physiological norm. In addition, keep in mind that each person is individual, and has his own “healthy” norm. For example, if a girl decides to reduce her body fat content from 18% to 13%, she may get a violation menstrual cycle. The indicator will also correspond to the norm, but here they will already play a role individual characteristics body. Therefore, when working to reduce body fat, monitor how you feel. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But normalizing fat levels is useful.
If the norm of body fat in a woman or man is exceeded, then you need to reconsider your lifestyle. Most often, it is enough to normalize your lifestyle, review your diet and exercise more. From physical activity, first of all, you need to focus on, since they are the ones who burn fat. , or a bicycle - you can choose whatever you want.
Also very important proper nutrition. Avoid crash diets, as they lose muscle and fluid rather than fat. Eat nutritiously, balancedly, in moderation. It is recommended to eat frequently and in small portions, exclude fast food, sweets, baked goods. Healthy Products to reduce fat, these are lean sources of proteins (meat, fish, eggs, dairy products), grains, fruits and vegetables. You also need to drink enough water.
Knowing how much fat should be in the body of a woman and a man, you can adequately assess the condition of your body. Remember that excess fat is dangerous, but the same can be said about its lack. Fat is both a friend and an enemy in equal measure, and to ensure that it is only the first for you, control its percentage in the body.
How to find out your body fat level: video answer
You probably know that the higher the percentage of fat in the body, the worse it looks. People of the same weight can look different depending on the percentage of fat - and therefore muscle.
When losing weight, it is the percentage of fat that needs to be reduced - this is why starvation diets, which waste muscle and water, are dangerous. Unfortunately, even with the most reasonable diet, on average, for every 3 kilograms of fat lost, there is 1 kg of muscle and water.
Normal body fat percentage
The minimum amount of body fat is 3-4% for men and 10% for women. With this ratio, the muscle relief under the skin is perfectly visible, down to the last fiber. This relief can be achieved only by drying the body ().
But there is no point in achieving such extreme indicators in ordinary life. Fat is not just a harmful substance, it is very important for the body. With a small amount of fat in the body, problems with joints and hair begin.
A low percentage of fat negatively affects the skin. Since fat is necessary for the production of sex hormones, its deficiency leads to problems with potency in men (less testosterone is produced) and to menstrual irregularities in women.
Normal fat levels in women
| Age | Close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 22,1% - 24,9% | 25,0% - 29,5% | From 29.6% |
| 25 - 29 | 22,0% - 25,3% | 25,4% - 29,7% | From 29.8% |
| 30 - 34 | 22,7% - 26,3% | 26,4% - 30,4% | From 30.5% |
| 35 - 39 | 24,0% - 27,6% | 27,7% - 31,4% | From 31.5% |
| 40 - 44 | 25,6% - 29,2% | 29,3% - 32,7% | From 32.8% |
| 45 - 49 | 27,3% - 30,8% | 30,9% - 34,0% | From 34.1% |
| 50 - 59 | 29,7% - 33,0% | 33,1% - 36,1% | From 36.1% |
| Over 60 | 30,7% - 33,9% | 34,0% - 37,2% | From 37.3% |
Normal body fat for men
| Age | Close to ideal | Average | Above normal |
|---|---|---|---|
| 18 - 24 | 14,9% - 18,9% | 19,0% - 23,2% | From 23.3% |
| 25 - 29 | 16,5% - 20,2% | 20,3% - 24,2% | From 24.3% |
| 30 - 34 | 18,0% - 21,4% | 21,5% - 25,1% | From 25.2% |
| 35 - 39 | 19,3% - 22,5% | 22,6% - 26,0% | From 26.1% |
| 40 - 44 | 20,5% - 23,5% | 23,6% - 26,8% | From 26.9% |
| 45 - 49 | 21,5% - 24,4% | 24,5% - 27,5% | From 27.6% |
| 50 - 59 | 22,7% - 25,5% | 25,6% - 28,6% | From 28.7% |
| Over 60 | 23,3% - 26,1% | 26,2% - 29,2% | From 29.3% |
How to measure your own body fat percentage?
By eye
Above you have already seen pictures from which you can determine your fat percentage using examples. There are quite a lot of them floating around on the Internet, so you won’t have any problems finding such pictures.
Look at yourself in the mirror as objectively as possible and compare it with the photo. Now look at photos of people with a lower percentage of fat: this is what you can look like.
Body Composition Analyzer Scales
There are such scales as in gyms, and in online stores you will find homemade options - now they are inexpensive. They measure body composition using electrical impulses. The readings are based on data about how exactly various tissues resist when current is passed through them. These impulses can only be transmitted by organic mass that does not contain fat. This is how the data is displayed.
When buying an expensive item, remember that you cannot completely rely on this calculation - it is far from ideal.
Fat fold measurement
One of the most effective ways Measuring the percentage of body fat is measuring the fat folds. To do this, you can use an ordinary caliper or an inexpensive available device - a caliper.
With this device you measure the thickness of the fold in at least 4 places. The device gives the most objective idea of the percentage of fatty tissue in the body.
Measure your fat fold in 4 places:
- At the waist: 10 cm to the right or left of the navel at the same level as it
- Biceps: middle in front
- Shoulder blade: slightly lower at an angle of 45 degrees
- Triceps: midway between the shoulder and elbow on the back side
Then add up the resulting numbers and find your fat percentage number in the table below:
Determining body fat percentage using a calculator
Simple, convenient and the right way. Simply enter your details in the table below.
Weighing in water
Very exact method(error about 3%). Based on the fact that fat has increased buoyancy. A person is immersed in water with his head in special chair and weighed several times. Then the fat weight is calculated using a formula.
Bioimpedance: determining body fat percentage using current
Bioimpedance is the definition of percentage subcutaneous fat in the body using current passed through tissue. This method is not entirely accurate: results may vary in the morning and evening time and depend on the amount of water in the body. The measurement error is about 2%. The speed of current flow depends on the quality of the tissue: the more fat it contains, the longer the signal takes to travel through it.
Body composition analyzers are usually available in all fitness clubs: you can undergo a bioimpedance examination there at any time. The equipment in gyms can be different: the ABC-01 Medass bioimpedance meter, single-frequency, is often found. This device measures resistance at 50 kHz between two electrodes placed on the wrist and foot with right side. First, the device calculates the total mass of water in the body, then finds the amount of lean mass - body mass without fat. Lean mass is determined by dividing the total amount of water by the hydration coefficient of lean mass, accepted in the software as 0.73. The last step is to calculate your fat mass by subtracting your lean mass from your total body mass.
Scanme system
Some premium fitness clubs may be equipped analytical system ScanMe - developed by the Innovation Center of the Russian Olympic Committee and Moscow State Medical University named after. Sechenov. In 30-40 minutes the system measures almost all your indicators. It also includes a bioimpedance body composition analyzer (using current). In addition, the device is equipped with a pulse oximeter, a hypoxic generator and bicycle ergometer, a spirometer, a biochemical blood analyzer, and a dynamometer. As a result of the study, you get a whole book of your health indicators, including mental state. To find where you can get tested on scanme in your city, use the search engine!
If you are losing weight, you need to monitor your body fat and avoid weight loss methods that cause you to lose muscle and water. Take photos, visit bioimpedance laboratories, take measurements with a caliper and get an objective picture of body fat content!
