What is the norm of body fat in a woman? The minimum and normal percentage of fat in the female body. Visceral fat: norm, critical level and its consequences

One of the most objective indicators of body quality is not the numbers on the scales, but muscle to fat ratio. Today we will consider the question of how you can measure the percentage of body fat at home without resorting to the services of professional nutritionists.

Why measure body fat percentage?

When you lose weight, it is important not just to lose weight, but to get rid of fat. As a rule, even if you eat in a reasonable calorie deficit, for every 3 kg of fat, 1 kg of muscle will go away. But in order to determine this accurately and, if possible, adjust the diet and physical exercise, it is important to monitor the amount of subcutaneous fat, because the figure on the scales will not always be indicative.

Muscle is heavier than fat, so even with the same weight, two people can have 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. Women, for physiological reasons, have more fat cells than men, so building muscle mass female gender always harder.

If you are losing weight and monitor the quality of your body, then try to measure the percentage of fat in the body 1-2 times a month. This will help you not mindlessly lose extra pounds, but systematically improve body composition.

How to measure body fat percentage?

There are several simple ways how can you measure the percentage of subcutaneous fat. Since each method is not 100% accurate, we recommend that you try several options at once for calculations.

1. According to the photo

The easiest way find out body fat percentage, is to take a picture of yourself in a swimsuit and compare it with photographs that show the quality of the body at a certain percentage of fat.

For men it looks like this:

For women this is:

You won’t find out the exact data in this way, but you can imagine the approximate order of numbers. Try to be objective when comparing photos, or better yet, ask someone to help you find a match.

2. With the help of body composition analyzers

Large fitness gyms often have a new generation of electronic analyzer scales that measure the percentage of body fat and muscle mass with the help of modern technology. They work for electrical impulses and are based on the calculation of the resistance of various tissues when current is passed through them. Such pulses can only be missed by an organic mass that does not contain fat. Based on this, the data is displayed.

Also, such body composition analyzer scales can be purchased at home, but remember that this system far from perfect when calculating body composition. The numbers may be wrong.

3. Measurement of the fat fold

The most convenient and accurate way to calculate the percentage of body fat is to measure fat folds using a ruler. You can use a caliper, or you can purchase a special device for measuring the percentage of fat -. Its cost is only 200-300 rubles.

What is the essence of this method of measurement? You measure the thickness of the fold in four different places and based on this you calculate the percentage of subcutaneous fat in the body. The final result is as close as possible to the real one, so this method is considered the most optimal to measure body composition.

So, with the help of a caliper measure the thickness of the fold in four different locations:

• Triceps: Midway between the shoulder and elbow joints on the back of the arm.
• Biceps: Midway between the shoulder and elbow joints on the front side of the arm.
• Shoulder: The fold is taken just below the shoulder blade at a 45 degree angle.
• Waist: 8-10 cm to the right or left of the navel at the same level.

For clarity, it is shown in the figure:

Then you need to add all 4 values ​​​​and find in the plate amount received(first column). Please note that even with the same value for the thickness of the fold in men and women, the percentage of fat will be different:

4. Using various calculators

There are many different calculators on the Internet that measure the percentage of body fat from the calculation data. about age, height, weight and volume. We offer you two calculators - you can try both and compare the data obtained:

This method does not differ in jewelry accuracy, since measurements are carried out on the basis of body volumes.

In the process of losing weight Don't rely solely on numbers on the scale.. You can keep a stable weight, but reduce fat mass and increase muscle. And you can lose kilograms, but at the expense of water and muscles. Track volumes, follow changes in photographs, measure body fat percentage, and then you will be able to put together a more objective picture.

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

How and what to measure?

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

Body parameters

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

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

Activity level

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

Deciphering the results

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

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

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

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

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

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

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

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

protein diet

low carb diet

Allowable Fat Percentage

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

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

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

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

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

How else to calculate the percentage of body fat?

bioimpedance

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

Now available for purchase household analogue- scales for measuring the percentage of fat and muscle, the work of which is based on the bioimpedance method.

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

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

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

Weighing in water

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

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

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

Measurement of the fat fold

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

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

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

• Similarly, measure the fat fold on the biceps.

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

• Take a measurement of the fat fold in the navel, choosing the place with the most fat.

From time to time it seems to you that there are exceptionally slender gazelles around, and only you do not reach the ideal, or is it generally a fat cow (sorry for naturalism)? Do not rush to conclusions! Firstly, the presence of a fatty layer for the female body, in which evolution has laid the function of childbearing, is a necessity. Secondly, the reflection in the mirror is a subjective thing, often depending on the mood. Let's use the objective method! You will need a measuring tape and a couple of minutes to take measurements.

Percentage of fat in your body:

Percentage of fat in your body:

After pressing the button, the transition to the "result" widget window will be indicated, where the number obtained during the calculation, a short description text and a button to publish in social networks for vkontakte, facebook, classmates, twitter and livejournal will be indicated. There is also a "try again" button.

Sorry, you entered incorrect data. This formula is for men and women over the age of 18.

Obesity does not threaten you, but such thinness can cause immunity problems in the future.

Start consuming enough calories per day, and if possible, see a doctor you trust.

Unfortunately, you entered some value incorrectly. Click "Try again" and enter the data again.

You are in perfect shape perfect percentage body fat.

You are in perfect shape, you have an ideal body fat percentage

You have an average result, you are slightly not up to the ideal, but for your health body fat does not pose a threat

It would be nice to get rid of excess reserves in fat depots! You don’t want to learn from your own experience what high blood pressure, a predisposition to diabetes and vascular problems are?

Optimal body fat percentage

The optimal percentage of fat in the body is by no means a constant value, scientists say. It depends on a number of factors, primarily on gender and age. The classification below is based on Gallagher's work published in the American Journal of Clinical Nutrition.

Men have less body fat than women. For example, most 20-year-old boys have a body fat percentage of 18, while girls have 25. This figure only increases over the course of life, as we gradually lose muscle mass with age.

At 45, the percentage of fat in the male body on average increases to 22-24, and in the female to 30.

The ideal body fat percentage for women is less than 30 (better than 25), and for men - less than 25 (better than 20) - nature has prudently provided us with large reserves of energy in case of pregnancy, childbirth and subsequent breastfeeding.

If we talk about the minimum numbers, then in professional athletes under the age of 30, the percentage of body fat is approximately 8-12%. In male bodybuilders, during the period of performances at competitions, it can decrease to 5%. Vital necessary minimum is for men - 2-5%, for women - 10-13% of fat.

So lose weight wisely and remember that the expression "not a drop of fat" is just a figure of speech, and health problems begin with both too plump and too skinny people.

If you want to keep your body in great shape, gain some weight or lose weight, use our service for calculating the average daily calorie intake, it will help you create your personal diet.

The chart below is from ACE (American Council on Exercise) and is one of the most commonly used body fat charts. As you can see, in women, the percentage of fat is higher than the relative male at the same level. It is higher in women due to differences such as hormones, breasts, and genitals. In addition, women need a higher percentage of fat to ovulate.

"Essential fat" - the minimum amount of fat required for basic physical and mental health. There is a lot of controversy regarding the optimal percentage of body fat. A study by Gallagher et al. concluded that too low levels fat are considered "lack of fat", which is "unhealthy". According to this study, men in their 20s and 40s with less than 8% body fat are considered "not fat enough" while a "healthy" body fat range for them is 8-19%. For women of the same age group a level below 21% is "lack of fat", 21-33% is considered a "healthy norm".

In my opinion, body fat percentage is an important health metric, but stating that a certain level of body fat is "unhealthy" is only one part of the coin. In fact, some overweight exercisers may be healthier than their thinner, non-exercising counterparts. On the contrary, to say that anyone with a 6-pack abs (below 8% body fat for men) is athletic and well-nourished - "unhealthy" with "lack of fat" - would be an overstatement. All we have different shape, body measurements, and body fat distribution, but I think the chart above is a good starting point.

A limitation of the ACE plot is that while it takes gender differences into account, it does not account for age, which the next two plots accurately do.

The Ideal Body Fat Percentage Chart: Jackson and Pollock

AccuFitness is a manufacturer of popular calipers - devices for measuring body fat percentage by fat folds. They include with their products a chart based on the Jackson and Pollock study (which has become the industry standard) that I believe is the most accurate in terms of aesthetics and health.

In this graph, the "age" column is on the left, the percentage of body fat is in the cells of the table, and the colors correspond to the Thin, Ideal, Average, and Above Average ranges of body fat percentage. So, if you are a 30 year old male, a body fat percentage between 10 and 16 is considered "Ideal", and between 18 and 22 is considered "Average", and so on. I also like the colors in this graph - red for too high and green for ideal. Below are two graphs. The first for men, the second for women.

You may have noticed that as age increases, the acceptable body fat percentage also increases. You will ask why? In short, these graphs are based on statistical assumptions. Older people have a lower body density when measuring skin folds. This indicates a higher percentage of body fat. However, this is not the case for trained older people, as their body density should not be underestimated.

Looking deeper, there are three types of fat in the body:

• subcutaneous
• visceral (around organs)
• intramuscular (a layer inside the muscles, as in a marble steak).

The amount of subcutaneous fat you have may remain the same, but the amount of visceral and intramuscular fat may increase with age. For a visual representation of % fat, use the pictures:

And water in the body. The question is relevant because by determining the proportions of fat, water and muscle mass, you can find out exactly how much fat you lost during weight loss. Maybe it's just water?

If in the process of losing weight you lose fat, and not muscle mass or water, then you are definitely on the right track. But how in the body and what is the average? There is a special table where all the numbers are given. Let's take a quick look at her data.

The average indicator is calculated depending on the age, gender of the subject. So because of the hormone estrogen, the female audience has 5% more body fat than the male audience. Therefore, the usual normal figure is 23% for a woman and 17% for a man.

Depending on age, the percentage of normal body fat increases, and muscle tissue mass decreases.

For example, the average 20-year-old student should have about 15% fat content of their total body weight. And older men with a clearly sedentary lifestyle have rates of 25% or more. The ideal indicator is considered the limit of obesity. Anything above is full-fledged clinical obesity with all the ensuing consequences.

Why you need body fat

As paradoxical as it sounds, the human body still needs fat. Weight loss fanatics can convince you otherwise until you're blue in the face, but still pay attention to this point so as not to cross the boundaries of acceptable weight loss.

Fat is necessary for the normal functioning of the body. Therefore, its content cannot be equal to zero.

Fat needed:

• For thermal insulation;
• To protect the internal organs and / or the fetus during pregnancy;
• as energy reserves. This is the so-called NZ of our body for a "rainy day".

For women, the indicator of the required fat is at least 8-10%, but for men this figure is 3-5%. A low percentage of fat is extremely dangerous for health, which is especially true for the female body. So indicators below 10-13% inhibit the production of estrogen, disrupt reproductive function and the menstrual cycle. There is also a risk of developing osteoporosis much earlier than old age due to a decrease in bone density.

By the way, often due to lack of body weight, women cannot become pregnant. That's why doctors recommend certain fat-building foods for the "painfully thin."

How to find out the percentage of body fat

Exist various methods representing body fat content. Most accurate:

• Body composition and its analysis;
• Waist-to-hip ratio;
• Skin fold measurement.

So you can find out what proportion of your body is fat, and what is the rest of the tissues. Similar studies are easy to do in sports centers and clubs. There you can also be offered special products that will help you lose weight or. I mean high-quality official drugs like thermogenics, and so on.

In pharmacies and not very good sports clubs, they often sell products that remove fat from the body. Drugs simply do not allow lipids to be absorbed during digestion, are harmful to the body, and besides, they can embarrass you in public.

Skin Fold Measurement

One of the most accurate and popular methods for determining the percentage of fat is to measure the thickness of the fold in certain places.

The scale on this tool will show the thickness of the fat layer. Such pinching is done in certain places - the upper back, abdomen, hips, chest. Next, the indicator is inserted into a special formula and the percentage is calculated.

You won’t believe it, but initially the tool was invented in order to determine the thickness of fat in pigs. Later adapted to the needs of man.

The measurement has a high degree of accuracy, but tomography is considered the most accurate. Thanks to the unit, it is possible to accurately divide adipose and non-adipose tissue in the body. But due to the high cost of the procedure, it is practically not used in practice.

Pinching

To make pinching, it is necessary to pinch a fold of skin in several places with the index and thumb. The help of an outsider is needed, since you need to pinch on the hips, abdomen, slightly above the armpit. Next, trying not to spread your fingers, measure the distance between them with a ruler. If the distance is more than 2.5 cm, then excess weight you have.

Body mass index

To calculate, you need to divide the weight by the height squared. The normal value is from 18.5 to 24.9. But the indicator is very inaccurate, since the same athletes have more muscle mass, and the indicators will reflect obesity with the same numbers.

Clothing size

With clothes, too, everything is not clear. Clothing tends to both stretch and shrink. You could simply overeat salty and water simply accumulated in the body, that is, there was a banal edema, which will subside a little later. It is enough to sit in the sauna, cut back on salty foods in order to fit into your favorite jeans.

The principle of losing weight due to the evaporation of water is used in all kinds of slimming shorts, creams that remove water from the body.

If you overdo it, you can lose too much a large number water. The result is dehydration and poor health.

figure type

It is useful for all kinds of measurements to also focus on the type of figure.

The physique is of three types:

• – thin. It is distinguished by narrow bones, elongated arms and legs. This type of people does not have a lot of fat and muscle in the body. They have an intensive metabolism, because ectomorphs simply have no idea what "" is. Even the most harmful products like mayonnaise and buns won't make them fat.
• – have a wide bone, muscles predominate over adipose tissue. Their body responds to physical activity as quickly as possible. It is mesomorphs who quickly earn a beautiful relief.
• – the bone has average parameters, but the metabolism is slowed down. Adipose tissue predominates over muscle. It is endomorphs who have problems with being overweight. Even foods such as lean steamed fish can cause obesity.

Having determined the type of your physique, you can safely determine where exactly to start and the transformation of body shapes.