Normal fat content in a woman's body. Normal body fat percentage

Body fat content is a very important indicator for monitoring health status. If it is within normal limits, then the likelihood of problems is significantly reduced. In addition, the amount of body fat determines a person’s appearance. If the percentage of fat is high, the body will be flabby, with noticeable folds. An excessively low percentage is also harmful. Therefore, it is important to understand what is normal for men and women.

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Body fat percentage

Fat percentage shows what proportion it makes up in your total body weight. In addition to adipose tissue, the body contains bone, muscle, and water.

Their ratio determines how a person will look. After all, you can often notice that people who have the same weight in kilograms look completely different. This is because if the fat percentage is high and the muscle is low, the body quality will be poor.

Different body quality at the same weight

But this does not mean that you need to strive for a complete absence of adipose tissue. It is necessary for any person, as it performs the following important functions:

• thermoregulation, that is, maintaining body temperature depending on external conditions;
• protection of internal organs from damage;
• ensuring a supply of nutrients and energy;
• softening the joints.

Excess fat mass is also harmful, not only for appearance, but also for human health. People with a high percentage of body fat may experience the following problems:

• hormonal imbalances;
• varicose veins;
• the occurrence of disturbances in the functioning of the cardiovascular system;
• high risk of developing diabetes mellitus;
• formation of cholesterol plaques, etc.

That is, both too low and too high percentages of fat are bad for the body. Therefore, this indicator must be healthy and normal.



Norm of subcutaneous fat

The norm of subcutaneous fat will be individual. It will depend on gender, age and degree of physical activity.

It is worth considering that on average, men have a lower fat percentage than women by 5–8%.

The table provides information on the normal body fat content of men and women depending on their level of physical fitness.

You also need to make calculations taking into account that the percentage of fat inevitably increases with age. Therefore, the older a person is, the closer the value will be to the upper limit of these norms.

In addition, the amount of body fat depends greatly on your body type. Ectomorphs (thin people), even without exercise, can easily have only 15-20% body fat. Endomorphs (who are naturally plump) with such a low percentage will face numerous problems: hormonal changes, menstrual irregularities in women, hair loss, brittle nails, etc.



How to measure?

There are several ways to measure your body fat percentage.

Some can be easily used at home. Others will require special equipment.



Visually

The simplest method is a visual inspection of the body. You will need to undress to your underwear and stand in front of a full-length mirror.

It is very important to objectively evaluate yourself, without flattery and excessive pickiness. If there is excess somewhere, sagging, loose skin and other imperfections are observed, the percentage of fat is most likely to be high.

To make it easier to navigate, girls can use this picture. It shows examples of female figures with different amounts of body fat.



Men can rely on the following image.




Body Composition Scales

To accurately determine body composition, special scales using the bioimpedance analysis method are used. They measure not only exact weight down to the gram, but also the ratio of fat, muscle and bone tissue.

The principle of operation of such scales is based on the fact that weak electrical discharges are passed through the body. This makes it possible to determine the ratio of various tissues in the body, since their permeability differs.

For example, the resistance to current in the fat layer is less than in muscles due to the lower water content.

The current pulses used in the measurement are weak. Therefore, using such scales will not harm a person in any way.

Caliper

If it is not possible to use special scales, you can purchase another device at the pharmacy. It's called a caliper and is inexpensive.



This device has two “jaws”, a lock with the inscription “press” and a scale in millimeters.

The percentage of fat should be determined using a caliper by measuring the thickness of the fat folds at 4 points. You can do this yourself or with the help of another person.

In the first case, you need to take the fold with the fingers of your left hand and pinch it with a caliper, which should be held in your right hand. After this, the position of the jaws of the device is fixed with a hook, the device is removed and the result is recorded.

Thus, the measurement must be carried out at 4 points.

1. On the triceps (back of the arms), holding the fold vertically.




2. On the biceps (front of the arms). The fold should also be taken vertically.



3. On the stomach. In this case, the skin is taken from the side, just below the waist.




4. On the shoulder blade. The fold should be kept at an angle of 45 degrees. You will not be able to carry out this measurement yourself. You will have to use the help of another person.




The result should be 4 numbers. They must be added up and converted into fat percentage according to the table. The final value will depend on gender and age.




For example, a 25-year-old girl’s measurements resulted in a total of 45 millimeters. Referring to the table, you can understand that the percentage of fat in her body is 25%.

Visceral fat

In addition to subcutaneous fat, there is visceral fat in the body. It lies much deeper, in the abdominal cavity.




Such deposits perform the following functions:

• provide protection of internal organs from mechanical damage;
• maintain the correct temperature;
• provide the body with the necessary nutrients and energy.

But if the visceral fat content is too high, the following negative consequences may occur:

• increased risk of heart attack and stroke;
• development of diabetes mellitus;
• hormonal imbalances;
• problems with the kidneys, liver and other organs located in the abdominal cavity.

You can determine whether your visceral fat content is normal using the methods listed above. If the calculated percentage of subcutaneous fat falls within the standard values, then the amount of abdominal fat will be satisfactory.

Another way to determine whether your visceral fat percentage is above a safe level is to measure your waist. If its girth is less than the following values, there is no need to worry:

• for girls - 90 cm;
• for men - 100 cm.

If the percentage of subcutaneous or visceral fat exceeds standard values, you need to start burning it as quickly as possible. To do this, you definitely need to adjust your diet and try to eat more healthy foods. You can speed up the process by exercising several times a week.

And a little about secrets...

The story of one of our readers, Irina Volodina:

I was especially distressed by my eyes, which were surrounded by large wrinkles, plus dark circles and puffiness. How to completely remove wrinkles and bags under the eyes? How to deal with swelling and redness?But nothing ages or rejuvenates a person more than his eyes.

But how to rejuvenate them? Plastic surgery? I found out - no less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelifting? A little more affordable - the course costs 1.5-2 thousand dollars. And when will you find time for all this? And it's still expensive. Especially now. That's why I chose a different method for myself...

Thinness is not a sign of health. It is much more important that the fat content is normal. The combination of bone and muscle mass and water is also decisive. Not only people who are losing weight need to know the normal fat content in a woman’s body. This will also be useful for those who simply respect their health. In order to feel good and live an active life, a certain proportion of fat in a woman’s body is necessary. The norm for this indicator ranges from 15-25%, and for men - 12-19%. Deviations in any direction can cause problems. The point is that fat has its own functions that you should keep in mind if you want to look good.

What is it needed for

The female body cannot exist without fat. It is this that ensures the synthesis of sex hormones, normal MC, and makes it possible to bear children.

Without fat there will be no protection for internal organs and bones. The fat layer provides:

• normal functioning of the immune system;
• helps to accumulate energy and thereby supports a person;
• helps in the absorption of vitamins;
• allows the conduction of nerve impulses that promote movement;
• participates in the delivery of nutrients to myocytes;
• maintains a stable body temperature;
• protects the body organs from negative consequences in case of any injuries, taking all the blows first;
• softens joints.

Fats are carriers of flavor in foods, which is why people like to eat them. No matter how athletic a person is, it is impossible for him to live without a certain amount of fat. Therefore, you should not give up fat for the sake of fashion.

Kinds

With age, the amount of fat in the body increases. The basis of this phenomenon is age-related overeating and decreased physical activity.

There are 2 types of fat in the human body:

• subcutaneous - it can be felt, it is external;
• visceral (internal).

Subcutaneous fat is metabolically less active, and visceral fat is quickly broken down. Important: when trying to lose weight, visceral fat is the first to go; Moreover, it begins to leave precisely from the stomach. With a weight loss of just 5-10%, abdominal fat is reduced by 10-30%.

Features of visceral fat

All organs are covered with a film, under which there is fat that envelops all these organs. This is visceral fat. If internal fat in a woman’s body is normal, then it acts as a reserve for the body. You can’t see it visually, but if the indicators are exceeded, the proportions of the body are violated: the stomach protrudes strongly forward. Although organs need visceral fat because it serves as protection, when in excess it becomes dangerous. If we talk about what norm of visceral fat should be present in a woman’s body, then experts determine the figure to be 15% of the total volume of fat. This applies not only to women, but also to men. When it is in excess, varicose veins, metabolic syndrome, type 2 diabetes mellitus, all vascular problems, and atherosclerosis occur. Excess of this fat is visible at the waist - in women it is more than 80 cm.

There are also essential and stored fats.

Irreplaceable

These are omega-3 fatty acids. Sources can be sea fish, nuts, seeds, olive oil, etc. Without them, the heart and liver work poorly, and fat-soluble vitamins - A, K, D - cannot be synthesized.

Accumulative

If the calories consumed are not immediately used for functioning, they degenerate into triglycerides. During fasting or other frequent periods, the body uses this stored fat, which depletes reserves and causes weight loss.

Is it important to determine BMI for obesity?

The BMI formula is based on height and weight. It has been used since the mid-19th century, but has become popular in recent decades. It was considered a way to assess healthy weight. A BMI of less than 18.5 indicates underweight, from 18.5 to 24.9 - normal weight, from 25 to 30 - above the norm, but not yet obesity, from 30.1 and more - obesity.

But the downside is that BMI only indicates how heavy you are and does not differentiate between body fat and muscle, i.e. it does not say anything about body composition. Namely, this indicator is the main one.

Therefore, in such cases, a physically active woman may fall into the category of plump people, but it is clear that she has much less fat and more muscle than a sedentary woman. Muscle is always three times heavier than fat and takes up less space. If active training shows weight gain, this is progress and there is no need to quit. That is, BMI itself is an indicator of false health.

Body fat percentage

Its indicators are influenced by gender, heredity, and age.

Many experts say that the normal fat mass in a woman’s body is from 16 to 25%. And although people are trying in every possible way to reduce this figure, it is worth remembering that below 15% is the result of ill health. With it, osteoporosis and fatigue develop, and the MC is lost altogether.

Various indicators

10-12% is the minimum level possible for female bodybuilders. Everything is intertwined with veins and muscle grooves are visible.

15-17% is the second level of fat. The figure is typical for most models. There are practically no hips and buttocks, but the shoulders, abs and arms are pronounced. Problems in the body are clear.

20-22% is typical for most female athletes. There is little fat on the limbs, the abs are clearly visible.

25% is the percentage of more women. This percentage is the normal amount of fat in a woman’s body (photo below). Such a woman is not thin, but not fat either. The butt and the curve of the hips are present.

30% - accumulation of fat in the buttocks and thighs, which become pronounced. This indicator is the upper limit of the normal percentage of fat in a woman’s body.

35% - the hips grow in width, the face and neck are rounded. ABOUT is more than 100 cm, FROM - 80 cm. The stomach begins to sag.

40% - hips more than 106 cm, waist - 90 cm. There is a lifebuoy on the stomach.

45% - there are more circles, hips more than 115 cm, waist more than 90 cm. The pelvis exceeds the shoulders.

50% - the hips increase in volume and noticeably exceed the width of the shoulders. They are more than 120 cm, waist - 101 cm. Half of the weight is fat.

So, the normal fat content in a woman’s body is:

• female athletes: from 15 to 20%;
• overweight: more than 33%;
• healthy/acceptable: 25 to 32%;
• active woman: from 21 to 24%.

Minimum percentage

Scientists have derived a minimum percentage of fat, below which it is no longer possible to fall due to health hazards. The norm of fat in a woman’s body varies from 13 to 16% at a minimum, depending on age:

1. Age ≤ 30 - 13% (15-23).
2. 30-50 - 15 % (19-25).
3. 50 and older - 16% (20-27).

What is the normal amount of body fat for women living in countries with very cold climates? In this case, the percentage of fat increases by 5-7%. You can't tell by appearance. Because in such individuals, the metabolism is restructured to accumulate fat, which will protect a person in critical conditions.

If the normal percentage of body fat in a woman is on average from 16 to 25, such a woman is visually attractive and feels good, and her reproductive system works perfectly.

How to calculate the ideal ratio?

There are more than 10 calculation methods. Below is one of them.

Step 1: Find out your body fat norm by age. Recommendations for age-related normal levels of fat in a woman’s body are presented below.

• shortage - less than 21%;
• normal - 21-33%;
• excess - 33-39%;
• obesity - more than 39%;

• shortage - less than 23%;
• normal - 23-35%;
• excess - 35-40%;
• obesity - more than 40%.

After 61 years:

• shortage: less than 24%,
• normal: 36-42%,
• obesity: more than 42%.

Step 2: Weigh yourself several days at the same time.

Step 3: Calculate your BMI.

Step 4: Calculate % body fat: substitute the BMI result into the formula:

(1.20 x BMI) + (0.23 x age) - 5.4 = % body fat.

Step 5: compare the result and step 1. You will get a complete breakdown of how far from ideal it is.

How to measure your body fat percentage?

Jewelry precision is useless. The easiest way is to undress to your underwear and examine yourself very carefully.

Wardrobe method - measuring clothes. To get accurate results, purchase a fat fold measuring device - a caliper - at the pharmacy. Those who are very economical can use a caliper and a tape measure, since the operating principle is the same. There are points on the body (key places), by measuring which you can accurately determine the total amount of subcutaneous fat.

How to use the caliper

There are some rules:

1. Take measurements with an assistant.
2. If you are right-handed, pull out the fold and hold it with your left hand.
3. The jaws of the device may move slightly apart. Try to get used to it.
4. Before releasing the skin on the caliper jaw, do not apply pressure.

Where to take measurements?

Point No. 1. Triceps - take a vertical fold immediately in the center of the back surface of the arm.

Point No. 2. Biceps - the same fold, but on the other side.

Point No. 3. Shoulder blade - the fold is taken just below the shoulder blade.

Point No. 4. Waist.

How to apply the obtained measurements?

The resulting 4 values ​​in mm are added up, and the percentage of fat is found according to a special table.

In clinics and health centers, fat percentage is measured using MRI, X-ray scanning, and bioimpedance (the device emits weak electrical impulses through the body, and the fat percentage is calculated based on the speed of their passage).

Measurement Rules

For a woman, measurements are taken on days 3-7 of the MC. Otherwise, the data obtained will be inaccurate, because swelling increases before menstruation. Calculations once a month are sufficient. For athletes, tests are carried out once a week before important competitions.

The following rules are:

• the assessment is carried out on an empty stomach, i.e. it is forbidden to eat for 3-4 hours before the measurement;
• minimize salt intake and drinking 3 days before measurement;
• folds are measured in the morning, as swelling may appear after lunch;
• in winter, measurements are most accurate;
• It is better to pull back the skin folds with a caliper, this will reduce the error;
• the test is done before active training;
• It is useful to drink a liter of lingonberry juice the day before taking measurements to get rid of excess moisture.

Fat distribution

With age, fat content always increases, especially after menopause. This is due to its ability to spread around organs and into muscles.

Minimum body fat does not indicate an ideal body. To shape your figure, physical activity is necessary.

Deterioration in well-being and the appearance of pathologies indicate that there is excess in sports.

How to reduce body fat percentage?

Even if your indicators are not ideal, and you are constantly striving to lose weight, you cannot go beyond the physiological norm. Recently, it has been proven that crash diets and quick results are especially dangerous for the elderly.

If the norm of fat in a woman’s body is exceeded, first adjust your lifestyle. The best physical activities are cardio (biking, jumping, swimming and even walking). They are the ones who burn fat.

Diet

Extreme diets are not advisable because fluid and muscle are lost, but not fat. In addition, strict diets are stressful, and the body begins to store fat in a panic rather than expend it. Change only the quality of food.

What to do:

1. Increase protein - building material for muscles. Simple carbohydrates should either be significantly reduced or eliminated altogether - sweets, baked goods, white flour. Instead of them - cereals and pasta.
2. Avoid sausages and processed foods. They all contain chemicals and trans fats. Replace them with natural meat, poultry and fish. More greens, vegetables and fresh fruits.
3. Refusal of mayonnaise, fried foods, sauces, and animal fats is a minimum.
4. Small meals at one time, at least 5 times a day.
5. Drink more water - up to 2 liters.

Short-term results are short-lived. So give yourself time - move forward with slow but steady steps. And remember: there is no such thing as healthy obesity.

In short, recently I have again changed my 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 I made and making peace with my body. I’m thinking of making an article about these mistakes, but the main one lies in the terrible word “fat.”

Namely: I didn’t get enough fat in 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 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 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 if 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 the female body 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 to “calm” 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 have long come to the conclusion that the simplest and most reliable way is a mirror. You undress, stand in front of a full-length mirror and... look. No, not in the “Ugh, I’m fat!” way, but you adequately examine everything that hangs or doesn’t hang. If there is too much fatty tissue in the body, it will be revealed by folds, tuberosity, cellulite, belly, 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, I’m saying this :) You didn’t think so. 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: artificially created redundant dry body is not healthy. I emphasize: unnecessary. So that you don't 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 get from food to the calories we burn 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.

Recently 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 that we need simply 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: well, skinny, well, a tomboy, no ass, just bones - so what?).

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

We calculate dry mass using the formula: dry body mass (mass without fat) = 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 a 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 no sports activities
1.3-1.4 = light activity (some daily activity + light exercise 1-3 times a week)
1.5-1.6 = average activity (workout 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 labor, 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 of your 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...

You can also calculate your level of basic and general needs using a calculator. For me, the minimum number of calories for my physical activity was 1880 kcal, which is close to my calculation (1935 kcal).

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, Andrey Beloveshkin strongly recommends: even when losing weight or maintaining our 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 fat (visceral 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 types 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 backdrop of fasting, 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 it can be present even in people of normal weight: athletes, models, petite 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.

We 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 (alternatively at the narrowest point, usually at 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.

The 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 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 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 abilities and libido, and 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.

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, take the square root of this (in a 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 = 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 a person looks like a cylinder, and not like two cones meeting at the waist. And the higher the risk.

6. Neck

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 post, for all the information he collected. And in general, for what he does for us - who care about our health. And yes, if you haven’t taken his “Healthy Eating Course” yet, I recommend it. After the course, I began to look at food completely differently and finally made friends with it after a 28-year war. And if you want beautiful posture and a straight back, then take the fresh course “Healthy Posture and Core Muscles”.

Photo: Dmitry Rudenko
Filming location: Global Fitness gym

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, fat in the body plays an important role, and its deficiency can lead to serious disorders.

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 of 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 internal organs and bones from bruises and injuries;
• to ensure movement— it is fats that insulate nerve fibers and ensure the transmission of nerve impulses;
• for nutrient transport into different layers of fabrics.

Besides, fats are involved in the formation of hormones, support the body’s protective functions and immunity.

Fatty acids play an important role in the formation and development of the human brain; their deficiency in childhood can lead to mental retardation.

You can't completely give up fat consumption. But you shouldn’t consume them in too large quantities either.

This can lead to obesity, which is accompanied by various diseases of the cardiovascular system, metabolic disorders 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 ensure that the desire for a slim figure does not lead to a hospital bed, you need to choose the right diet, lead a healthy lifestyle and exercise.

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 create a daily diet in such a way that you consume fewer calories than you burn 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. Simply specify the 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?

The basis for our online calculator 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 the exact value, this will require you to measure again, even if you think you know it;
• body mass. It is best to use the value obtained in the morning and weigh yourself gently on an empty stomach;
• neck volume;
• Waist: for men, it is necessary to measure the circumference of the body in the navel area, and for women, the waist is the narrowest place 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 the nutritional value of the foods you eat and their calorie content.

With increasing physical activity, body weight will decrease due to the burning of fat deposits.

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

Normal body fat for men

How to measure your own body fat percentage?

Approximately

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

Such scales are available in gyms, and in online stores you will find home versions - 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 to measure your body fat percentage is to measure your body fat. 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

A simple, convenient and sure way. Simply enter your details in the table below.

Weighing in water

A very accurate method (error about 3%). Based on the fact that fat has increased buoyancy. A person is immersed in water with his head in a special chair and weighed several times. Then the fat weight is calculated using a formula.

Bioimpedance: determining body fat percentage using current

Bioimpedance is the determination of the percentage of subcutaneous fat in the body using a current passed through tissue. This method is not entirely accurate: results may vary in the morning and evening 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 right side of the wrist and foot. 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 can be equipped with the ScanMe analytical system - developed by the Innovation Center of the Russian Olympic Committee and Moscow State Medical University. 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 a 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 your 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!