What is the normal percentage of fat in the body of a man. Body composition. How to determine the ratio of fat to muscle mass? The minimum percentage of fat in the female body

What do most women do when they want to evaluate their figure? That's right, get on the scales! So what is next? The current weight is compared with what it was a year ago, five, ten. Such a comparison may indeed say something, but in many cases it is like fortune-telling on coffee grounds. The fact is that with age, body composition changes, muscle tissue is gradually replaced by fat.

For reference, the body weight of a woman is made up of the weight of the skeleton (12%), muscles (35%), fat (24%) and the mass of other body components, in men, the mass ratios are slightly different - the skeleton accounts for 15% of the total mass, the muscles - 45% and fat approximately 12%.

Let's say the muscles decrease, and the fat is added by exactly the same amount - what's good about that? In other words, simple weighing cannot be your compass in the beauty world. A much more precise tool is needed. But what if we use calculators to calculate the ideal weight? In one column, write your height, and in the other, respectively, find your optimal weight. Then it remains only to stand on the scales, and the picture of one's own state becomes as if clear.

Meanwhile, not everything is so simple (just do not take into account in fully). And the Americans were the first to discover it. Insurance companies. At one time, they actively used the body mass index (BMI) to determine the degree of their risk when insuring the life of a client. After all, the higher the excess weight, the greater the risk of cardiovascular and other diseases. However, even clerks, far from medicine, after several years of experience, it became clear: there is no direct relationship between height and weight.

How to find out your body fat percentage?

One of the most accurate methods is body composition analysis, waist/hip ratio assessment, and skinfold measurement.

Body composition analysis shows the distribution of your weight: how much fat is in it, and how much is everything else. Such an analysis can be done in many sports and health centers and fitness clubs. Some of the ways to conduct this test are quite simple, some are much more difficult. We will return to this later.

Skin Fold Measurement .

To calculate the percentage of fat in the body, first of all you will need a thickness gauge - a device that is shown in the pictures. It can be purchased at any sports store. However, you can also use a regular ruler, for this you need to attach it to the fold, shifting a couple of centimeters to the base (as shown in the figure below.

Measurement Rules
Take all measurements while standing.
Take measurements on right side body.
Gather the fold large and index finger(as it shown on the picture). Grab the skin wide enough so that the fat layer is folded in two between your fingers. Squeeze the fold hard enough (light pain), in order to expel water from adipose tissue.
Place a ruler or thickness gauge 2 cm away from your fingers (between the peak and the base of the crease).
To improve the accuracy of your body fat percentage, take 2-3 measurements, but do not take 3 consecutive measurements in the same place at the same time. You must alternate the following places alternately: triceps - stomach - thigh - triceps and so on.
To maximize your body fat percentage accuracy, ask for measurements loved one and compare with yours. Enter the average results into the system.
It must be remembered that after a while, repeated measurements should be taken by the same people who did it the previous time.

For a more visual implementation of the measurement rules, a picture is shown below.

Ultrasound

This method of research is carried out on special equipment, similar to the one that stands in the ultrasound rooms. Ultrasonic waves penetrate deep under the skin and show the thickness of the fat layer on the measuring scale. As a rule, ultrasound scanning is carried out in several places. The data obtained in this way is used to calculate the total percentage of fat in your body.
Oddly enough, but opinions about this method paradoxically diverge. Some experts consider it very accurate, others argue that the device, in principle, is not able to give the correct result.

Method for measuring bioelectrical resistance (BES)

With the BES method, a small electrical current is passed through your body. No more than a tiny pocket battery. Current is applied through electrodes attached to the arms and legs. Adipose tissue, unlike muscle tissue, does not conduct electricity. It turns out that the faster the current passes through the body, the less fat it contains. The data obtained are substituted into formulas that take into account height, gender and age. Thus, the percentage of fat in the total body weight is calculated.

Weighing in water

The study looks like this: you sit in a chair suspended from the scales, exhale, and you are immersed in a tank of water. For about 10 seconds, while underwater weighing is in progress, you naturally cannot breathe. The whole procedure is repeated several times. The three highest scores are averaged. Based on it, using several complex formulas, the percentage of fat in body weight is calculated.
This time-consuming and inconvenient method is used exclusively for research purposes. In addition, when weighing women, it is not particularly accurate due to the fact that formulas that work well for men give significant errors here. The reason is that between women there are large differences in the density of bone and muscle tissue - for some they are dense, while for others they are loose.

Formulas for calculations

Body fat percentage is calculated using the formulas for the body circumference method developed by Hodgdon and Beckett. Men and women require different methods of measurement because men tend to accumulate fat on their belly (apple shapes) and women tend to accumulate fat on their belly and thighs (pear shapes).
Formula for men:
Percent Body Fat=495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450
Formula for women:
Percent Body Fat=495/(1.29579-0.35004(log(Waist+Hips-Neck))+0.22100(log(Height)))-450

To determine the norm, the data from the formulas are presented in the table below

It's time to pull yourself together and prepare for...

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In short, in Lately I again changed the 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 that I have made and put up with my body. I’m thinking of making a material about these mistakes, but the main one lies in the terrible word “fat”.

Namely: for a long time I did not get fat in the diet (on average, it turned out 30-40 g per day) and too zealously pursued a low percentage of fat in the body. Why this is very bad will be discussed in today's post. 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 post belongs to the guru in the field of health and healthy eating- Dr. Andrey Beloveshkin. Actually, the post was created in collaboration with him. More precisely, the post was created by him in collaboration with me :)

So fat. It plays many important roles in our body. From how healthy our skin looks and how firm, supple 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 (hello fitness bikini Soon you will shoot me in a dark alley :)). I have already touched on this topic: with a lack of body fat and fat in food, the first thing that suffers in female body is the reproductive system reproductive function. The body begins to save resources, and gradually disables the functions that it can do without and ... survive. And 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 wear on ourselves) need to be understood, forgiven and pardoned.

It is important to ensure that the external fat does not fall below the acceptable minimum.

As long as the 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 wrote above, there is a minimum subcutaneous fat, without which it is impossible normal work hormonal and reproductive systems. Subcutaneous fat is aesthetics, all the smooth curves and outlines of the female body. Without subcutaneous fat, the body becomes senile-male: rough, dry, angular, with translucent bones and muscle bundles. A certain supply of subcutaneous fat is also needed for the “calm” of the body. When the body is under stress, 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 scientifically - by measuring the thickness of the folds in different places. You can try to control through the numbers on the scales (but here is a nuance: it is impossible to determine the percentage of fat and dry mass). I have long come to the fact that the most simple and reliable way- mirror. You undress, stand in front of a full-length mirror and ... look. No, not in the vein of “Fu, I'm fat!”, But you adequately consider everything that hangs or does not hang down. If there is too much adipose tissue in the body, it will give out folds, tuberosity, cellulite, abdomen, axillary and patella ridges. Yes, and in general general form. If it doesn't hang anywhere, then everything is in order. Veins, protruding tendons, cubes and individual muscle bundles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, I’m saying this :) You didn’t think so. No belly wreaths. No dry muscles. I really want children in the future, to be honest. And I really don’t want problems with the hormonal background.

Therefore, let the dry bodies remain for the fitonies who are trying to make money on this. People who want to stay healthy need to understand: artificially created superfluous dryness of the body is not healthy. I emphasize: redundant. 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 (and not internal). 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 please you. Only on the sly, our cunning and very smart body will slowly turn off the extra light so as not to waste energy, as it seems to it. And so that later you don’t have to work all your life to replace all your electrical wiring, it’s important not to come to this. Experts recommend eating at least 1 gram per kilogram of body weight, but according to my feelings, the body still needs more. Especially the body, which, like mine, is constantly in motion and in mental labor. 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 there is no desire. And I want in 4 hours.

It is also 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 disbalance and menstruation stops. With a prolonged absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Men are also not so happy. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Overrelief is the lot of professional bodybuilders and it is harmful. If you already wear a couple of extra pounds, then it's 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 get from food to the calories we burn during exercise. The difference between total calorie intake and calories burned physical activity, is the available energy for which the body can roam. More precisely, use it to maintain life and yourself.

Lately I've been eating around 1700 calories a day (still not enough! but I'm working on increasing). Fortunately, I stopped eating at 1200 kcal. Because objectively, at 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 according to the most modest - I can burn 800! But still, let's start from the average value of 400 kcal.

This means that for everything about everything my body has 1300 kcal per day. He can distribute it to his internal affairs and other goodies. There is such a concept - basic need, or basic exchange. This is the minimum energy that we need just to live and function normally. And do nothing about it. Just lie down. As you can see, even now, having increased the daily calorie content of the diet, I underfeed myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details - further.

If you do not give the body energy for basic needs, slowly but surely this will lead to problems.

How to find out your balance?

First we need to find out the percentage of body fat. My average body fat percentage now is 23% (9 months ago it was barely over 18%, and now I look at those photos and understand: well, thin, well, a tomboy, no ass, only bones - so what?).

Fat can be calculated using special impedance scales, or a bioimpedance device. The percentage of fat can be calculated on a special calculator different ways and choose the middle one. A good calculator, for example, . But it will require precise girths. different parts bodies, which will be discussed later.

Dry weight is calculated using the formula: dry body weight (weight without fat) \u003d current weight - (current weight x current % body fat).

My weight today is 56 kg, and the proportion of fat is 0.23 (23%). I think for myself:

Dry weight = 56 - (56 x 0.23) = 43 kg.

The minimum available energy required is 30 kcal per kilogram of dry body weight. At a level below 30 kcal, your sex hormones will “fall in”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely start 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 the figure - this is 40-45 kcal per kilogram of dry body weight (body weight without fat - we have already figured out how to count it above).

This means that for my 43 kilos dry weight, my caloric intake should not be less than 43 x 30 kcal/kg = 1290 kcal. And that's just the minimum basic requirement! And for almost a year I gave so many calories to my poor body for life, work, and training ... Do not repeat! Although it is very easy to get hooked on a low-calorie needle, because it gives a quick result. At what cost is another question.

My base calorie optimum: 43 * 45 = 1935 kcal. Since I do not lie on the couch all day, then this figure must 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 no sports activities
1.3-1.4 = light activity (some daily activity + light exercise 1-3 times per week)
1.5-1.6 = average activity (training 3-5 times a week)
1.7-1.8 = high activity (active lifestyle and hard training 6-7 times a week)
1.9-2.0 = extremely high activity (sports lifestyle, physical labor, daily training, etc.).

I now have an average activity and a correction factor of 1.5. So my minimum is 1.5 * 1290 = 1935, and the optimum is 1935 * 1.5 = 2900 kcal. If we assume that now my daily calorie content is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, more than 200 kcal are missing). You can fix this by reducing the intensity (or frequency) of your workouts or by 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 a workout (200 kcal) - and that will be enough to balance your energy balance. But I prefer to leave my gym as it is, and at the same time eat more.

I’ll be honest: I’m already increasing calories, I don’t weigh food and don’t bother with accurate calorie counting - I just eat. And so good for the whole body, so calm. I'll watch a little more and then I'll tell you. But even visually there is a difference. By the way the skin looks all over the body, for example ...

You can also calculate your level of basic and total needs on the calculator. For me, it turned out to be a minimum of calories with my physical activity of 1880 kcal, which is close to my calculation (1935 kcal).

Why is it important not to go negative for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.

And here the action-packed movie begins: the metabolism slows down, the work of the thyroid gland and sex hormones worsens, mood and energy drop, depression and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.

Therefore, Andrey Beloveshkin strongly recommends: even losing weight or maintaining your normal weight, we should not go beyond 30 kcal per kilogram of dry body weight for more than 2-3 days. In no case do not do as they advise: "eat less, train more." This will lead to the fact that you will reduce body weight, but increase the amount of bad (internal fat).

I’ll add from myself: be reasonable, don’t listen to those who advise you to live on one lettuce leaf and kill yourself in training. Treat your body with respect, and it will thank you. Do not gesture, otherwise the body will respond with even more tin. Restore metabolism and hormonal levels, treat reproductive system- it is long, difficult and costly in every sense.

Watch the amount of internal fat!

“The most dangerous is internal fat, which is hidden in the stomach. It disrupts the work of hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes cravings for all sorts of addictions: from sweets to drugs and addictive 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 disturbed sex hormones and stress hormones "reprogram" our fat cells. “Reprogrammed” fat begins to behave indecently, which leads to the appearance and strengthening of problem areas: we seem to be thin, but cellulite on the hips, buttocks and even calves blooms luxuriantly! And even more noticeable than before.

What does a normal average girl do in such a situation? Right! Nervous, starving, training until fainting and… the circle is repeated. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.

Twin studies have shown that only 20% of the accumulation of internal fat can be somehow explained by genes. Everything else is food, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people with normal weight can have it: athletes, models, petite girls.

Now we will see how to track the amount of internal fat and health status using ... a centimeter tape. This block will be useful to those who are interested in a little self-examination, they say, how am I doing now?

The key in our study is waist size. Almost all other indicators dance from it. After all, it is in the abdomen that the internal fat is hidden.

We take the tape. We give it into the hands of an experienced doctor Andrei Beloveshkin. We take one fitness blogger as a model and experimental subject. Who is not afraid to show you the whole truth of his body.

“Waist circumference should be measured midway between the lower edge of the lower rib and the top of the pelvic bones (alternatively, at the narrowest point, usually at the level of the navel or slightly above). When tightening, you should slightly stretch the tape, with an effort similar to lifting an empty mug. When measuring, the tape should be parallel to the floor. Stand still, 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.

The circumference of the hips can be measured in the widest part of the buttocks - we determine it visually, ”advises the doctor.

Neck circumference is measured at its narrowest point:

Thigh circumference - in its upper third:

My results: weight 56 kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, belly height 17.5 cm, hip 55 cm. Fat percentage 23%.

1. Waist.

My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is already 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 - this is weight gain, over 88 - obesity. In men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from any cause. This also applies to people with normal and low weight!

2. Hip-waist ratio.

My ratio is 67 x 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-to-waist ratio increases attractiveness, intelligence and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). The hip-to-waist ratio is one of the best performance health, ”comments Andrey.

I will immodestly add: mmmmm, bend !!! :)

3. Height to waist ratio

My ratio is 67 x 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.

The body shape index shows the relationship between waist circumference, height and weight. The formula is complicated, let's use a calculator. In addition to numbers, this index also gives a picture that shows where we are on the risk scale.

My body shape index is 0.0723 - this is normal rate. At the same time, the calculator also calculates the relative risk. I have it equal to 0.76. This figure means that my risk of disease is less than the average (average risk = 1). The higher the number, the higher the risk of disease.

The circle on the graph is me :) The more to the left and lower the circle is, the better. The higher and to the right - the more dangerous.

5. Conical index (K-index).

“The formula is complicated and I didn't find a calculator. Therefore, we divide the weight in kilograms by the height in meters, we extract from this Square root(in the standard calculator, the sqrt button) 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 \u003d 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 similar to a cylinder rather than two cones converging at the waist. And the higher the risk.

6. Neck

7. Waist-to-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. Belly 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 back vertebra. Measure with your back pressed to the floor and bending your knees, at the level of the sacrum. By the way, the height of the abdomen above 25 cm is the risk of developing Alzheimer's disease if you survive a heart attack at 50, ”says Andrey.

The conclusion suggests itself: I recognized the alarm signals of the body 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 the body for strength. I am very sensitive and attentive to him. I listen. I make sure not to dry out, but not to swim. And, as a small experiment showed, everything is not in vain. Health markers are normal, which means I can continue to live in peace.

What do you want :)

I want to express my gratitude to Andrey for this post, for all the information that he collected. And in general, for what he does for us - who are not indifferent to their health -. And yes, if you have not yet completed his Healthy Eating Course, then I recommend it. After the course, I began to look at food in a completely different way and finally made friends with her after a 28-year war. And if you want a beautiful posture and a straight back, then you are on a fresh course "Healthy Posture and Core Muscles".

Photo: Dmitry Rudenko
Location: Global Fitness Gym

How skinny do you need to be? The "healthy" body fat range is controversial issue. Therefore, below are 2 diverse tables for determining the percentage of body fat. Here is how they should be read and understood:

1. Ideal Body Fat Percentage: Table 1

According to the table below, women have a higher percentage of body fat compared to men. The fact is that women have more fat due to physiological differences such as hormones, breasts and genitals. In addition, women need more fat to ovulate. The “main” fat in the body of each of us is the minimum amount of body fat necessary for a normal physiological health. There is a lot of debate about how much body fat is optimal for overall health. American clinical nutrition researchers have concluded that low body fat is "unhealthy." According to this study, people aged 20-40 with up to 8% body fat are considered unhealthy. The healthy range is 8-19%. As for the women of the same age group, then you need to strive for an indicator of 21-33%, which is considered optimal.

Fat is just one indicator of health, so a certain level of body fat is not the whole story. It's amazing how some sumo wrestlers have a significant amount of body fat, but tend to have low level cholesterol and live long. Conversely, it is not a fact that an athletic and well-nourished man with a body fat index of 8% is “unhealthy” and needs his deposits. We all have various ways, shapes, and indicators of fat distribution, but I think the tables are a great help in sorting it all out. However, the disadvantage of this table is that gender differences are taken into account here, but your age is not taken into account.

2. The ideal ratio of body fat according to Jackson and Pollock: Table No. 2

This body fat percentage chart is based on a study by Jackson and Pollock and has become somewhat of an industry standard, both from an aesthetic and healthy point of view. If you don't understand how to use this chart, age is in the column on the left, body fat percentage is in the chart itself, and the colors mean Thin, Ideal, Normal, and Above Average. So if you are a 30-year-old male, a body fat percentage of 10% to 16% is considered “ideal” for you, and 18% to 22% is “average”, and so on. This scheme uses red to highlight too high content body fat percentage, and green, which represents the ideal range. Remember that the first chart is for men and the second is for women.

You may also have noticed that as you get older, the acceptable amount of body fat also increases. Why, you ask? The fact is that when we get older, some physiological changes occur in our body, and the amount of fat in the body increases. There are 3 types of fat: subcutaneous (under the skin), visceral (near organs), and intramuscular (between muscles). It is visceral and intramuscular fat that increase in quantity with age. We advise you to read about, you will definitely be surprised how diverse methods exist.

We hope you found this discussion of ideal body fat percentage helpful!

So fat. It plays many important roles in our body. From how healthy our skin looks and how firm, supple and pleasant it feels to how well our hormones are, many of them are not produced when the percentage of body fat is too low.

In short, recently I have again changed the approach to food, to training, and in general to the psychological side of my fitness and my ideals of the female body. I am working on the mistakes that I have made and put up with my body. I’m thinking of making a material about these mistakes, but the main one lies in the terrible word “fat”.

How much fat should be in a healthy body

Namely: for a long time I did not get fat in the diet (on average, it turned out 30-40 g per day) and too zealously pursued a low percentage of fat in the body. 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 nutrition - Dr. Andrey Beloveshkin. Actually, the article was co-authored with him. More precisely, it was created by him in collaboration with me.

So fat. It plays many important roles in our body. From how healthy our skin looks and how firm, supple and pleasant it feels to how well our hormones are, many of them are not produced when the percentage of body fat is too low.

I have already touched on this topic: with a lack of fat in the body and fat in food, the first thing with suffers in the female body - this is the reproductive system and reproductive function. The body begins to save resources, and gradually disables the functions that it can do without and ... survive. And 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 wear on ourselves) need to be understood, forgiven and pardoned.

It is important to ensure that the 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 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-male: rough, dry, angular, with translucent bones and muscle bundles. A certain supply of subcutaneous fat is also needed for the “calm” of the body. When the body is under stress, 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 scientifically - by measuring the thickness of the folds in different places. You can try to control through the numbers on the scales (but here is a nuance: it is impossible to determine the percentage of fat and dry mass).

I have long come to the conclusion that the easiest and most reliable way is a mirror. You undress, stand in front of a full-length mirror and ... look. No, not in the vein of “Fu, I'm fat!”, But you adequately consider everything that hangs or does not hang down.

If there is too much adipose tissue in the body, it will give out folds, tuberosity, cellulite, abdomen, axillary and patella ridges. Yes, and in general, so-so general view. If it doesn't hang anywhere, then everything is in order. 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'm saying. You didn't think so. No belly wreaths. No dry muscles. I really want children in the future, to be honest. And I really don’t want problems with the hormonal background.

Therefore, let the dry bodies remain for the fitonies who are trying to make money on this. People who want to stay healthy need to understand that artificially created excessive dryness of the body is not healthy. I emphasize: redundant. 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 (and not internal). 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 please you. Only on the sly, our cunning and very smart body will slowly turn off the extra light so as not to waste energy, as it seems to it. And so that later you don’t have to work all your life to replace all your electrical wiring, it’s important not to come to this.

Experts recommend eating at least 1 gram per kilogram of body weight, but according to my feelings, the body still needs more. Especially the body, which, like mine, is constantly in motion and in mental labor. 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 there is no desire. And I want in 4 hours.

It is also 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 failure and menstruation stops. With a prolonged absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Men are also not so happy. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Overrelief is the lot of professional bodybuilders and it is harmful. If you already wear a couple of extra pounds, then it's 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 get from food to the calories we burn during exercise. The difference between the total calorie content of the diet and the calories that burn during exercise is the available energy, which the body can use to roam. More precisely, use it to maintain life and yourself.

Lately, I've been eating about 1700 kcal per day(and it's still not enough! but I'm working on an increase). Fortunately, I stopped eating at 1200 kcal. Because objectively, at 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 according to the most modest - I can burn 800! But still, let's start from the average value of 400 kcal.

This means that for everything about everything my body has 1300 kcal per day. He can distribute it to his internal affairs and other goodies. There is such a thing as a basic need, or basic exchange. This is the minimum energy that we need just to live and function normally.. And do nothing about it. Just lie down. As you can see, even now, having increased the daily calorie content of the diet, I underfeed myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details - further.

If you do not give the body energy for basic needs, slowly but surely this will lead to problems.

How to find out your balance?

First we need to find out the percentage of body fat. My average body fat percentage now is - 23% (9 months ago it barely exceeded 18%, and now I look at those photos and understand: well, thin, well, a tomboy, no ass, only bones - so what?).

Fat can be calculated using special impedance scales, or a bioimpedance device. The percentage of fat can be calculated on a special calculator in different ways and choose the average.

Dry weight is calculated by the formula: lean body mass (fat free mass) = current weight - (current weight x current % body fat).

My weight today is 56 kg, and the proportion of fat is 0.23 (23%). I think for myself:

Dry weight = 56 - (56 x 0.23) = 43 kg.

Optimal for a normal life, well-being, without a threat to health and almost without a threat to the figure - this is 40-45 kcal per kilogram of dry body weight (body weight without fat - we have already figured out how to count it above).

This means that for my 43 kilos dry weight, my caloric intake should not be less than 43 x 30 kcal/kg = 1290 kcal.. And that's just the minimum basic requirement! And for almost a year I gave so many calories to my poor body for life, work, and training ... Do not repeat! Although it is very easy to get hooked on a low-calorie needle, because it gives a quick result. At what cost is another question.

My base calorie optimum: 43 * 45 = 1935 kcal. Since I do not lie on the couch all day, then this figure must 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 no sports activities

1.3-1.4 = light activity (some daily activity + light exercise 1-3 times per week)

1.5-1.6 = average activity (training 3-5 times a week)

1.7-1.8 = high activity (active lifestyle and hard training 6-7 times a week)

1.9-2.0 = extremely high activity (sports lifestyle, physical labor, daily training, etc.).

You can fix this by reducing the intensity (or frequency) of your workouts or by 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 a workout (200 kcal) - and this will be enough to balance your energy balance. But I prefer to leave my gym as it is, and at the same time eat more.

To be honest, I’m already increasing calories, I don’t weigh food and don’t bother with accurate calorie counting - I just eat. And so good for the whole body, so calm. I'll watch a little more and then I'll 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 negative for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.

And here the action movie begins: the metabolism slows down, the work of the thyroid gland and sex hormones worsens, mood and energy drop, depressiveness 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 our normal weight, we should not go beyond 30 kcal per kilogram of dry body weight for more than 2-3 days. In no case do not do as they advise: "eat less, train more." This will lead to the fact that you will reduce body weight, but increase the amount of bad (internal fat).

I’ll add from myself: be reasonable, don’t listen to those who advise you to live on one lettuce leaf and kill yourself in training. Treat your body with respect, and it will thank you. Do not gesture, otherwise the body will respond with even more tin. Restoring metabolism and hormonal levels, treating the reproductive system is long, difficult and costly in every sense.

Watch the amount of internal fat!

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 disturbed sex hormones and stress hormones "reprogram" our fat cells.“Reprogrammed” fat begins to behave indecently, which leads to the appearance and strengthening of problem areas: we seem to be thin, but cellulite on the hips, buttocks and even calves blooms luxuriantly! And even more noticeable than before.

What does a normal average girl do in such a situation? Right! Nervous, starving, training until fainting and… the circle is repeated. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.

Twin studies have shown that only 20% of the accumulation of internal fat can be 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 with normal weight can have it: athletes, models, petite girls.

Now we will look at how to track the amount of internal fat and health status using ... tape measure. This block will be useful to those who are interested in a little self-examination, they say, how am I doing now?

The key in our study is the waist size. Almost all other indicators dance from it. After all, it is in the abdomen that the internal fat is hidden.

« Waist circumference should be measured midway between the lower 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 higher). When tightening, you should slightly stretch the tape, with an effort similar to lifting an empty mug. When measuring, the tape should be parallel to the floor. Stand still, 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 its upper third:

My results: weight 56 kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, belly height 17.5 cm, hip 55 cm. Fat percentage 23%.

1. Waist.

My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is already 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 an increase in weight, over 88 is obesity. In men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from any cause. This also applies to people with normal and low weight!

2. Hip-waist ratio.

My ratio is 67 x 96 = 0.70 (ideal).

Immodestly I will add: mmmmm, bend!!!

3. Height to waist ratio

My ratio is 67 x 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 circumference, height and weight. The formula is complicated, let's use a calculator. In addition to numbers, this index also gives a picture that shows where we are on the risk scale.

My body shape index is 0.0723 which is normal. At the same time, the calculator also calculates the relative risk. I have it equal to 0.76. This figure means that my risk of disease is less than the 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. Conical index (K-index).

“The formula is complicated and I didn't find a calculator. Therefore, we divide the weight in kilograms by the height in meters, extract the square root from this (in the standard calculator, the sqrt button) 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 \u003d 1.063.

So my conic index value is 1.063.

For men, the norm is a cone index of no more than 1.25, and for women - 1.18.

The higher the index, the more the person looks like a cylinder, and not like two cones converging at the waist. And the higher the risk.

8. Belly height.

My value: 17.5 cm (excellent). The norm is up to 25 centimeters.

The conclusion suggests itself: I recognized the alarm signals of the body 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 want to express my gratitude to Andrey for this article, for all the information that he collected.published.

Tatyana Kurbat, Andrey Beloveshkin

If you have any questions, ask them

Probably everyone understands that the percentage of fat in the body - important indicator.

It should not be overlooked, focusing on losing weight only on kilograms and an arrow on the scales. Because we want to get rid of from fat, not muscle.

In addition, people with the same weight can look completely different. Therefore, knowing how much fat is in the body is much more useful.

Subcutaneous and visceral

How to determine the amount of visceral fat? Excess is easy to notice by the disturbed proportions of the body: the stomach protrudes noticeably forward.

What percentage of internal fat should be in women and men? No more than 15% of total body fat, regardless of gender. You can also understand that the norm of visceral fat is exceeded, simply by changing the waist. For women, a dangerous figure will be 80 cm, for strong half humanity - 90.

Of course, these are not ideal and not completely reliable methods, but they are the only ones available to people at home!

Why is it necessary to know?

Muscle is heavier than fat, therefore, even with the same weight, two people can have a completely different body quality. The lower the percentage of fat in the body and the greater the percentage of muscles, the more prominent the body will be. So beautiful, athletic body - not kilograms on the scales, because the "quantity of the body" does not always correspond to its "quality". Women's strength physiological reasons more fat cells than men, so it is always more difficult for women to build muscle mass.

Beautiful body- It's really a lot of work on yourself. Not the search for "miracle diets", magic pills or the cunning technique of the third wife of the Chinese Emperor Jing, but daily nutrition control, regular exercise in the gym and the desire to understand how it all works. Like the work of a sculptor who calmly and methodically carves a beautiful statue out of a shapeless stone.

If you are losing weight and monitor the quality of your body, then try to measure the percentage of fat in the body at least once a month. This will help you not mindlessly dump overweight and systematically improve body composition.

Besides:

You can track the change in your fat mass during both weight loss and muscle gain. This is much more revealing than the scales.
Knowing the weight of your lean muscle mass, you can use

The norm for women and men: what should be

So, what is the normal percentage of fat in a woman is considered:

up to 30 years - 15-23%;
from 30 to 50 years - 19-25%;
from 50 years old - 20-27%.

Normal body fat percentage for men:

up to 30 years - 11-18%;
from 30 to 50 years - 14-20%;
from 50 years old - 16-22%.

In the presence of fat in an amount of more than 32%, a person develops obesity.

More visual tables:

How to find out on your own at home?

There is no exact way to find out how much fat is in the body. There are more precise methods, There is simple methods which show it approximately.

How to identify by photo

Cheap and cheerful: to determine your body fat percentage, you need to find a figure that is as similar as possible to yours:

For girls and women, an athletic physique is characterized by 14-20% body fat, good physical shape - 21-24%, average level fat - 25-31%. At the same time, the level of fat below 10% is extremely dangerous for the female body and leads to the cessation .

For men, 6-13 percent of body fat means a toned athletic physique and a fairly embossed press, 14-17% - good physical shape with a small amount of fat in problem areas, 18-25% - the average level of form, above 25% - obesity.

From the positive: it is the fastest, free and easiest way. To determine your body fat percentage, you need to find a figure that is as similar as possible to yours.

From the negative: requires your assessment of yourself, which is not always objective. We can unconsciously “throw off” a few kilograms in our mind and compare ourselves with a more slender version in the photo. In a word, with a probability of 80%, this method is “a finger to the sky”.

How to measure with a caliper

Caliper- a special device that measures the thickness of the skin-fat fold in different parts of the body. Based on the numbers obtained, the percentage of subcutaneous fat is determined using special tables or formulas.

How to measure body fat with a caliper - !! only for women!!

Back surface shoulder: The fold is taken vertically in the middle between the shoulder joint and the elbow.
on the side: The fold is taken from the side diagonally in the middle between the lower rib and the bones of the thigh.
On the stomach: the fold is taken vertically at a distance of + -2.5 cm away from the navel.

% fat \u003d (A-B + C) + 4.03653, where:

A \u003d 0.41563 x (sum of all three folds in mm),
B \u003d 0.00112 x (the sum of all three folds in mm squared),
C \u003d 0.03661 x age in years.

Measurement common for women and men

We add the obtained numbers in mm and find out the percentage of subcutaneous fat using the table:

From the positive: inexpensive, fast, you can do it yourself at home, fairly accurate indicators.

From the negative: practice is needed to learn how to use it correctly or someone else's help, calculations are required using formulas.

How to calculate online

There are also many body fat percentage calculators on the internet based on various body measurements. So you can easily calculate online. For example, here are these:

From the positive:

From the negative: calculation is invalid.

How to calculate by weights with an analyzer

How scales determine the amount of fat and muscle in the body: the device passes a weak current through you and calculates the resistance of the tissues.

From the positive: fast, suitable for regular home use.

From the negative: the same as for bioimpedance - not always accurate indicators, since the water balance (edema) can affect the figure. High-quality scales will cost more than 10,000, and it is better to refuse cheap ones - money down the drain. When measured again, fluid loss may show on the scales a decrease in the percentage of fat mass, although in fact it remained unchanged. The only way to use such scales will be to follow the trend - let the number lie, but it is important to increase or decrease over time.

How to calculate body mass index from Lyle MacDonald

The method is only suitable for untrained people, i.e. for beginners who have not yet begun to engage in strength training. For happy owners of visible muscles built in the gym in excess of the "norm", this method is not suitable.

To determine your body fat percentage, you need to know your body mass index: BMI = weight in kg / height in square meters

How to check with professionals

How to calculate the amount of bioimpedance analysis

Through the body with the help of electrodes attached to the ankles and wrists, a weak current is passed, after which the electrical resistance fabrics. Even in physics lessons, we were told about resistance electric current with different conductors. We know that water is an excellent conductor. We also know from anatomy lessons that the muscles of the body are 75% water, human adipose tissue contains the least amount of it. This means that an electrical impulse easily and quickly passes through muscle tissue, but lingers on the way through adipose tissue.

From the positive: quickly, does not require any activity.

From the negative: the cost and location are vague, the need to visit the clinic, the use of equipment of different quality. Not always accurate indicators, since the water balance (edema) can affect the figure.

How to understand how much by underwater weighing

The method is based on the law of Archimedes: immersed in water solid loses as much in its weight as the liquid displaced by it weighs. Since lean body mass and fat mass are different in density, by comparing body density after normal weighing and underwater, the percentage of fat mass is determined. The method is complex and rarely used.

Video

A video about the percentage of body fat and its determination by different methods. Fat test: