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.

What's your gender
	Your height (in centimeters):
	Your weight (in kilograms):
	Your waist (in centimeters):
	Your neck (in centimeters):
	Your hips (in centimeters):
Physical activity:	Physical activity:
	Calculate

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;
• 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 lifestyle, work at the computer, rare irregular loads;
• Moderate– daily walking, work on the move, outdoor activities;
• Active – regular classes sport, 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.

	BMI< 18.5
Norm	BMI 18.5 - 24.9
Overweight	BMI 25-29.9
Obesity	BMI ≥ 30

Waist to height ratio- allows you to determine how much abdominal fat found 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 an additional source of nutrition and energy in case of pregnancy. The body of a man needs more muscle to protect and provide for the 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 metabolic disorders 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 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 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 you can buy a household analogue - scales for measuring the percentage of fat and muscle, whose work 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 of fat density, which differs 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 a simpler and safer method for studying the degree of obesity. Doctors 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 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 cervical region spine and sides.

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

The results obtained are summarized. To calculate the percentage of fat, use a special table.

Measure the body obesity index using a calculator, as well as find out the acceptable obesity rates for women and men, types of body fat.

Obesity Index Calculator

Body obesity index (BMI) allows you to estimate the percentage of body fat and is an alternative method for determining the body mass index (BMI).

• Female Male

20-39 40-59 60-79

• Hip circumference, cm

Body obesity index in women (table)

Age (years)	Below normal	Norm	Excess	Obesity
20-39	Less than 21%	21% — 33%	33% — 39%	above 39%
40-59	Less than 23%	23% — 35%	35% — 41%	above 41%
60-79	Less than 25%	25% — 38%	38% — 43%	above 43%

ICU classification for men

Age (years)	Below normal	Norm	Excess	Obesity
20-39	Less than 8%	8% — 21%	21% — 26%	above 26%
40-59	Less than 11%	11% — 23%	23% — 29%	above 29%
60-79	Less than 13%	13% — 25%	25% — 31%	above 31%

The human body needs a certain amount fat for the normal functioning of life, energy conservation and protection of vital organs. Triglycerides, cholesterol and other essential fatty acids that the body receives from outside act as messengers and allow the protein to do its job. They are responsible for the chemical reactions that help control growth, immune function, reproduction, and other aspects of basal metabolism.

Important control the fat balance of the body to avoid adverse effects.

Fat and its role in the human body

Everyone should include fat in their diet, as it helps the body maintain its temperature, absorb nutrients, and provide much-needed energy. Its consumption is necessary every day so that the body maintains all functions.

But it's important to keep in mind that certain fats have positive functionality while others don't. The good ones work to keep you healthy internal organs, and protect the heart. Bad ones, on the contrary, worsen the functioning of the cardiovascular system and increase the risk of disease.

Fat in the human body performs several functions:

1. Provides energy.
2. Absorbs vitamins.
3. Creates reserves for later use.
4. Maintains proper body temperature.
5. Protects the body.

Other functions provide work:

• brain;
• hormones;
• healthy balance of hair and skin.

Sources of Healthy Fat

It is important to always choose monounsaturated (MUA) or polyunsaturated (PUFA) fats. These species help reduce the risk of developing and also stabilize cholesterol levels.

Bad fats (trans and saturated) increase LDL cholesterol, which can raise blood pressure and harden arteries, increasing the risk of stroke and heart attack.

The norm of body fat for women and men

Essential fat is present in the human body - this is the minimum amount necessary for physical and physiological health. The ideal percentage of additional body fat varies depending on various factors.

Affects these indicators:

• body type;
• heredity;
• age;
• activity level;
• eating habits;

The norm of fat for the male and female body is different. Women have a higher degree of body fat compared to men. female physiology, hormones, breasts and genitals need fat accumulation. In addition, they require more for ovulation, a healthy pregnancy, and continued feeding of the baby.

There are two tables for determining fat indicators. The first takes into account gender differences and the constitution of the body. The second one is also based on age-related changes. It is the last percentage chart that is used to measure fat using the caliper method.

Ideal body fat percentage

Level	Men	Women
Vital	2-5%	10-13%
Sports	6-13%	14-20%
Fitness	14-17%	21-24%
Average	18-24%	25-31%
Above average	25+	32+

Table number 2

Age	Men	Women
20	8,5	17,7
25	11,5	18,4
30	12,7	19,3
35	13,7	21,5
40	15,3	22,2
45	16,4	22,9
50	18,9	25,2
55	20,9	26,3

Types of body fat

Fat deposits cause health and beauty problems ranging from atherosclerosis to low levels of self-esteem, hormonal imbalances and obesity. To combat excess fat, it is important to study and identify its types.

Main types:

1. brown;
2. white;
3. visceral;
4. subcutaneous;
5. in the abdomen.

They can be grouped into two main categories: visceral fat(surrounds the internal organs) and subcutaneous fat (located under the skin and makes up about 80% of all fat).

Visceral fat

This type is the most dangerous. It is located on the cell surface of the internal organs and impairs their functioning. It can increase the risk of diabetes, heart disease, and stroke, and is thought to be linked to dementia.

A large waist or belly is a sign of visceral fat, and losing it requires diet and exercise. This type of adipose tissue is involved in insulin resistance and affects the production of leptin, a hormone that controls appetite, learning, and memory.

To stay healthy, you should strive to reduce visceral fat as much as possible.

Fat in the abdomen

This type is part visceral, part subcutaneous, and it is impossible to determine which part of it is in which category. It is much more dangerous than fatty tissue on the thighs or buttocks, as it has more strong influence on blood lipid levels and increases the risk of stroke and heart attack. Men tend to accumulate it in their bellies, while women tend to accumulate it on their thighs and buttocks.

subcutaneous fat

It is considered less dangerous than visceral. The main areas where it is located are Bottom part bodies for women and top part bodies for men, although other variations are possible. Women also tend to accumulate it in their arms, covering the muscles of the triceps and on the inner surface of the knees or thighs. In men, it predominates on the hips.

white fat

Generates energy and produces hormones, which are then released into the bloodstream. It also produces adiponectin, a hormone that helps the liver and muscles use insulin and sugar efficiently, reducing the risk of heart disease and diabetes.

brown fat

Often considered a type of muscle tissue as it burns white fat to support weight loss. Increasing brown fat may help treat obesity and other health problems. overweight.

Caliper fat measurement

To calculate the degree of body fat, a caliper caliper is used. To do this, the length of the folds in different areas is measured. The indicators are calculated using the Jackson Pollock method. Gender and age must be taken into account. Measurements are taken on the right side of the body.

For men:

• Take a chest measurement between the anterior axillary line and the nipple. The fold will be diagonal.
• Measure the fat fold of the abdomen near the navel. The fold will be vertical.
• Measure the indicators on the front of the thigh, between the groin area and the knee. The position is vertical.

For women:

• Take a measurement of the triceps on the back of the arm between the shoulder and elbow. The fold will be vertical.
• Measure the waist crease. The fold will be diagonal.
• Take a measurement on the front of the thigh, between the inguinal crease and the knee. The position is vertical.

Carrying out calculations:

1. Calculate body mass using the Jackson Pollock equation to further determine body fat percentage.
2. For men, body density \u003d 1.10938 - (0.0008267 x the sum of all indicators in mm) + (0.0000016 x the square of the sum of indicators in mm) - (0.0002574 x age).
3. For women, body density \u003d 1.0994921 - (0.0009929 x the sum of the indicators) + (0.0000023 x the square of the sum of the indicators) - (0.0001392 x age).
4. Converting the density of the constitution into a fat percentage according to the following equation: percentage body fat = [(4.95 / male/female body density) - 4.5] x 100.

Important! Do not measure after physical activity due to fluid loss.

If you find a typo or inaccuracy, please highlight a piece of text and click Ctrl+Enter.

Body fat percentage is the proportion of your weight that is made up of adipose tissue

For example, a woman weighing 70 kg with 30% body fat has 21.1 kg of adipose tissue. The remaining 48.9 are in her muscles, bones, nerves, tissues, internal organs, etc.

The percentage of fat in the body directly depends on the level physical training, so it is a better indicator of health than body mass index (BMI).

The table shows the percentage of body fat in men and women, and the level of their training

*For men, it is considered borderline at 25% adipose tissue, and clinical obesity at 30%. Women have a borderline condition at 30% adipose tissue, and clinical obesity at 35%.
**Low body fat in women increases the chance of amenorrhea (cessation of menstruation).

How to measure body fat percentage

To make measurements correctly, you must use a caliper. However, measurements will require the help of an outsider. Follow this algorithm:

1. Grab the fold with two fingers and pinch it tightly;
2. Without releasing the crease, tightly close the caliper lips a little lower;
3. Fix the result, go to the next part of the body.

Body fat is normal

Some percentage of fat must be present in the body. A person needs adipose tissue to regulate the production of hormones and maintain body temperature. Too low a fat percentage poses a health risk.

The lower threshold for fat content for men is 5%; for women - 13%.

Based on materials:

• Jackson, A. S., & Pollock, M. L. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition, 40, 497-504.
• Jackson, A. S., Pollock, M. L., & Ward, A. (1980). Generalized equations for predicting body density of women. Medicine and Science in Sports and Exercise, 12, 175-182.

Julia Weber

How to find out the percentage of fat and muscle in the body for a woman

Many women, chasing perfect figure, sit on half-starved diets and rejoice at every kilogram that has gone. Their obsession is to lose weight, reduce body volume.

Here we will not talk about how to lose weight correctly. Consider the question of how to find out the percentage of fat and muscle mass in body.

Do losing weight women think about what makes them lose weight? Often not. If you have lost a few kilograms and your body volume has decreased by several centimeters, this hated fat is not necessarily gone. Perhaps you lost weight due to the loss of water or muscle mass from the body. Therefore, it is useful to know how much fat is contained in the body, and how much muscle, and monitor changes in indicators. This will allow you to see what you need to work on: use intense training to lose fat or focus on strength training and nutrition for gaining muscle mass.

Our body is made up of different tissues. Scientific words - body composition.

There are various models that describe body composition:

two-component model- sum of fat mass and lean body mass

Body fat mass- the mass of all lipids in the body. Its content can vary widely.

There are essential fat, which is part of the protein-lipid complex of most body cells, and non-essential fat (triglycerides) in adipose tissues.

essential fat necessary for the normal metabolism of organs and tissues. In women, the relative content of essential fat is higher than in men. It is believed that the relative content of essential fat in the body is very stable and ranges from 2 to 5% of lean body mass for different people.

Non-essential fat performs the function of thermal insulation of internal organs. The content of non-essential fat increases with excess nutrition and decreases with insufficient nutrition.

The amount of adipose tissue in the body in different people can vary significantly and individually change throughout life. This may be due to both normal physiological changes in the process of growth and development of the body, and metabolic disorders. The average percentage of adipose tissue in the body of adults usually ranges from 10% to 20-30% of body weight.

Non-essential fat consists of subcutaneous and internal fat. Subcutaneous fat is distributed relatively evenly along the surface of the body. Internal (visceral) fat is concentrated mainly in the abdominal cavity. It has been established that the risk of developing cardiovascular and other diseases associated with overweight has a higher relationship with the content of internal rather than subcutaneous fat. There is a concept of abdominal fat, which is understood as a combination of internal and subcutaneous fat localized in the abdomen.

Lean body mass- body weight excluding fat. The components of lean body mass are total body water, muscle mass, skeletal mass, and other components.

three-component models:

The sum of body fat mass, total body water and lean body mass without fat

Sum of body fat mass, body mineral mass and soft tissue lean fraction

four-component models:

Sum of body fat mass, total body water, mineral body mass and residual mass

Sum of body fat mass, body cellular mass, extracellular fluid mass, and extracellular solids mass

five-level multicomponent model- the structure of the body is considered at the elemental, molecular, cellular, tissue levels and at the level of the organism as a whole

Determination of body composition is important in sports, nutrition, anesthesiology, resuscitation and intensive care. It is used in the treatment of anorexia, obesity, osteoporosis and some other diseases.

Coaches and sports physicians use body composition determination to optimize their training regimen during competition preparation. Studies of the strongest athletes made it possible to establish the optimal values ​​​​of fat and muscle mass of the body. But uniform standards still do not exist and they vary depending on the sport, specific specialization and level of training of athletes.

Various methods are used to determine the composition of the human body. And there are a lot of formulas. We will not delve into and describe them all in detail, because research is carried out in laboratories and clinics by specialists and knowledge of all these subtleties is simply not necessary. Consider the simplest and most popular methods that allow you to calculate the percentage of adipose tissue and muscle mass of the body.

Caliperometry

It consists in measuring the thickness of skin-fat folds in certain areas of the body using special measuring devices - calipers.

Today, a large number of different models of calipers are produced, which differ from each other. design features, measurement accuracy, application conditions, price and other indicators. The accuracy of determining the thickness of the folds with plastic calipers is usually lower than with metal ones.

All measurements are taken on the right side of the body. Holding the caliper in the right hand, grab the skin-fat fold with the thumb and forefinger of the left hand, the distance between which, depending on the thickness of the fold, should be from 4 to 8 centimeters, and gently, without causing pain, raise the fold to a height of about 1 centimeter.

The caliper is placed perpendicular to the crease, with the measurement scale at the top. The working surfaces of the caliper are placed at a distance of 1 cm from the thumb and forefinger in the middle between the base and crest of the fold.

Carefully and completely release the pressure of the caliper arcs on the fold, then within 3-4 seconds, according to the scale readings, determine its thickness, maintaining the fold in an elevated position.

The fold must be taken quickly, because with prolonged compression due to an imbalance in the fluid in the surface areas of the body, it becomes thinner.

The skin in the measurement areas must be dry. It is not recommended to conduct an examination immediately after an intensive physical activity or overheating.

There are more than 100 formulas based on caliperometry for determining body composition. These formulas correspond to various schemes for selecting measurement sites.

The most popular schemes are:

• For two folds: on rear surface shoulder and mid-calf behind
• Three folds: on the back of the shoulder, upper iliac and in the middle of the thigh at the back
• Four folds: on the back of the shoulder, upper iliac, on the abdomen near the navel, in the middle of the thigh; or on the anterior and posterior surface of the shoulder, under the scapula, upper iliac
• Seven folds: on the back of the shoulder, on the chest, axillary, under the shoulder blade, upper iliac, on the abdomen near the navel, in the middle of the thigh behind
• Eight folds: under the shoulder blade, on the front of the shoulder, on the back of the shoulder, on the forearm, on the chest, on the abdomen near the navel, on the upper part of the thigh, on the upper part of the lower leg

How to take pleats

On the back of the shoulder- a vertical fold taken over the triceps muscle with the arm lowered and relaxed. It is taken on the midline of the posterior surface of the shoulder in the middle between the acromial and olecranon processes

On the front of the shoulder- a vertical fold taken over the biceps muscle in the middle between the acromial and olecranon processes, the arm is relaxed and located along the body

On the middle of the leg behind- vertical crease taken on the midline of the medial surface of the calf at the level of the maximum circumference.

Upper iliac fold- diagonal fold, taken directly above the iliac crest, along its natural line.

Mid thigh at the back- vertical fold, taken from behind above the quadriceps muscle in the middle of the thigh of the right leg (measured in a standing position; the center of gravity is shifted to the left leg, right leg relaxed).

On the stomach near the navel- a vertical fold, which is taken at the level of the navel on the right at a distance of 2 centimeters from it.

Under the shoulder blade- diagonal fold (from top to bottom, from inside to outside), located at an angle of 45 degrees at a distance of 2 centimeters down from the lower angle of the scapula

On the chest- diagonal fold (from top to bottom, outside inward), taken in the middle between the anterior axillary line and the nipple (for women, 1/3 of the distance)

axillary- vertical fold taken on the midaxillary line at the level of the xiphoid process of the sternum

Forearm- a vertical crease on the anterior surface of the forearm at its widest point

On the top of the thigh- taken in a sitting position on a chair, legs bent at the knees at a right angle. The fold is measured in the upper part of the right thigh on the anterolateral surface parallel to the course of the inguinal fold, slightly below it.

On the top of the leg- The crease is measured in the same position as on the upper thigh. It is taken almost vertically on the posterolateral surface of the upper part of the right leg, at the level of the lower angle of the popliteal fossa

How to Calculate Fat Percentage

Of the many formulas, the most popular is the Matejka formula, which is used for age groups over 16 years old. The formula for determining the mass of adipose tissue in the body (BAT) is

where d is the average thickness of the subcutaneous fat layer together with the skin (mm), S is the surface area of ​​the body (m 2), k = 1.3.

For women, the value of d is calculated as follows:

Add up the thickness of the seven skin-fat folds in millimeters (on the biceps, triceps, forearm, back, abdomen, thigh and lower leg). Divide the resulting amount by 14.

The surface area of ​​the body is determined by the Dubois formula:

For women (20-60 years old) with a high relative body fat content, the formula is:

The girth of the abdomen is measured at the level of the navel at the time of the pause between inhalation and exhalation.

Surely, many will find it difficult to understand the terms of body structure used above and where to measure the folds. And it will be difficult to make calculations. Then you can use the easier method.

Wrinkles can be measured at 4 points:

on triceps about the same distance from the shoulder and elbow joints

on the bicep, similarly as on the triceps, on the opposite side of the arm

on the shoulder blade the fold is pinched just below it at an angle of 45 degrees to the vertical so that the fold is directed along the line connecting the cervical vertebrae and sides

at the waist near the navel where is the most fat

All results (in millimeters) are added together. The percentage of fat is calculated according to the following table:

It contains data for women. For different ages different indicators. This is due to the fact that with age inevitably increases the amount of fat inside the muscles and in the abdominal cavity around the internal organs. When measured correctly this method 97-98% accurate.

Below you can see what the figure of women with different percentages of fat looks like.

How to calculate the percentage of muscle mass

To calculate muscle mass, the most reliable and common way is the Matejka formula. First you need to make the following measurements.

It is necessary to measure the thickness of the fold with a caliper or caliper:

1. on the front of the shoulder (biceps)
2. on the back of the shoulder (triceps)
3. on the forearm
4. on the thigh in front
5. on the lower leg

With a measuring tape, you need to measure the girth:

• shoulder
• forearms
• hips
• shins

Formula for determining skeletal muscle mass (SMM)

where DT - height (m), k=6.5, r - the average value of the circumference of the shoulder, forearm, thigh and lower leg without subcutaneous fat and skin, determined by the formula

Shoulder girth is measured in calm state in the place of greatest development; forearm girth - in the place of the greatest development of muscles on a freely hanging arm, the muscles are relaxed; girth of the lower leg - in the place of the greatest development of the calf muscle; thigh girth is measured under the gluteal crease, body weight is evenly distributed on both legs, located shoulder-width apart. Pleats are defined in the same position and places as girths.

To calculate muscle mass as a percentage, divide muscle mass by weight in kilograms and multiply by 100.

Bioimpedance analysis

Based on significant differences in the electrical conductivity of adipose tissue and lean body mass. The main conductors of electric current in the body are tissues with a high water content and electrolytes dissolved in it. Fat and bones have lower electrical conductivity.

Measurements are made using instruments with built-in software. They differ in the frequency (or set of frequencies) of alternating current used, in the parameters measured, recommended electrode patterns, and built-in formulas for determining body composition.

Inexpensive single-frequency devices are used to control body fat and musculoskeletal mass. More expensive dual-frequency and multi-frequency bioimpedance analyzers are used mainly in clinical medicine and scientific research.

A more accurate assessment of body composition can be obtained using devices that work according to the scheme of applying electrodes to the lower leg and wrist.

They produce hand-held bioimpedance fat analyzers that take information from shoulder girdle. There are floor scales that can be used at home. It is on such scales that we will focus our attention.

When you step on the scale, a small electrical current travels up one leg, through your pelvis, and then down the other leg. Since muscles contain more water, they conduct electricity better than fat. Thus, the more resistance, the more fat in your body. To calculate the percentage of fat mass and muscles, formulas are used based on the speed of the electrical signal and other data that you enter: height, age, gender. Height must be entered with an accuracy of 1 centimeter. The results obtained are checked against the tables that are in the instructions for the scales. These tables indicate the age and norms of the content of muscle tissue, fat and water in the body.

Of course, such scales are convenient to use, but they do not give accurate results. Research has shown that the most best scales give an accuracy of only 80%. With their help, you can only approximately assess whether your body composition meets established standards. Factors such as body type, elevated body temperature, hydration, recent physical exercise and the last meal. Even wet or sweaty feet, as well as large calluses on the feet, can skew the results. Determined that different scales give different indications. Such devices may be less accurate for the elderly, physically fit people, children, and people with osteoporosis. Also, some other diseases affect the accuracy - including muscular dystrophy, polio, cirrhosis of the liver, heart failure. In addition, these scales may overestimate the percentage of body fat in lean people and underestimate it in people with overweight. This scale is not recommended for use by pregnant women or if there are electrical implants such as a pacemaker or defibrillator.

The scales must be placed on a flat floor, and when weighing, stand straight and do not move (you can see the result after weighing in the memory of the scales). Weigh yourself at the same time of day better in the morning on an empty stomach some time after waking up and going to the toilet), do not do this immediately after training and weigh yourself in a room with a stable temperature.

There are no common standards for perfect percentage fat and muscle tissue in the body. It depends on age, gender, physical fitness and ethnicity.

According to some experts, the "healthy" body fat range is 23 to 33 percent for middle-aged women and up to 35 percent for older women. Athletes tend to have much less body fat. The lower mark for the fat content in the female body is 10%. In an effort to burn fat as much as possible, remember that too little body fat can lead to health problems.

For women, the average muscle mass is 36%.

Body fat percentage, Body Mass Index (BMI)

The effect of a diet or exercise program can only be verified when you have accurate biometric data. This webpage will help you calculate your Body Mass Index (BMI), body fat percentage and lean body mass. You will also receive an estimate of your daily calories and protein needs at your activity level. Once a week you should record your measurements to keep track of the results. If you keep your data on spreadsheets (eg MS Excel), you will be able to create charts to make it easier to see trends.

The number of calories in the foods we eat and the number of calories we expend determine whether we lose weight or gain weight. The extra calories we consume are stored as fat in our body. To maintain a sustainable weight, the number of calories in our diet must be equal to the number of calories we expend through activity, excrete as waste, or use to regenerate skin, hair, nails, and other body tissues. In order to lose weight, we must eat fewer calories than our body requires so that the fat that is in our body is used and replenishes the missing part of the calories we need. Before starting any diet, you should consult your doctor or dietitian, especially if you are taking medication.

How to take measurements

The body needs protein to maintain muscles and produce hormones. Essential fatty acids are needed for cell replication and for maintaining the structure of the nervous system. Therefore, any reduction in calories must be done by reducing the amount of saturated fat and carbohydrates. The diet should always provide sufficient amounts of essential fatty acids and protein. The body requires at least 15 grams of essential fatty acids per day, which are found in meat, fish, and nuts. A very low calorie diet (less than 1,300 calories per day) usually does not provide all the nutrients needed for good health.

Percentage of fat around the circumference of the body parts. This form calculates your daily protein requirement, Body Mass Index (BMI), waist-to-height ratio, and body fat percentage. These metrics also help you keep track of your recovery. Measurements must be accurate to the nearest 0.5 cm or 1/4 inch. Measurements should be taken so that the tape is tensed but not compressing the skin.

• Height- measure without shoes
• Weight- You need to weigh yourself in the morning, after going to the toilet, on an empty stomach, without clothes.
• Waist(Men) - measure horizontally, at the level of the navel
  (Women) - measured horizontally, at the level of the minimum width of the abdominal cavity
• Neck- Neck circumference is measured by placing a tape around the neck horizontally under the Adam's apple.
• Hips(Women) - the largest horizontal circumference around the hips.

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Activity level

• Sedentary- Passive activities, watching TV, working on the computer, reading
• moderate activity- One hour a day walking, swimming, jogging, tennis
• Active activity- Two or more hours a day of exercising or moving furniture

Enter your height, weight and other information, and then click the "Calculate" button.

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What do the numbers mean?

• Body Mass Index (BMI)- The ratio of mass to height is measured in kg / m 2 and is calculated by the formula:

  BMI = m/h 2

  where: m - body weight in kilograms, h - height in meters

  In general, BMI is small for thin people and large for fat people. People with a BMI of 25 or more are considered overweight if their body is not very muscular. BMI does not consider the amount of fat and musculature of the body. BMI can classify a thin muscular person as overweight. This is a known flaw in the BMI formula. If your BMI is 25 or more, your waist-to-height ratio is less than 0.5, and your body fat percentage is in the "athlete" or "average" range, you are probably muscular, not fat.

  
  

  
  BMI=36.6

  BMI=41.4

  BMI cannot determine how weight is distributed.

  
  

  Typical Body Shape Corresponding to Body Mass Index
  
  
  
  

• Waist to height ratio- A waist-to-height ratio of 0.5 or more indicates an increased amount of abdominal fat for both men and women. Abdominal fat increases the risk of cardiovascular disease.
• Percentage of body fat- 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:

  %Fat=495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450

  
  Formula for women:

  %Fat=495/(1.29579-0.35004(log(Waist+Hips-Neck))+0.22100(log(Height)))-450

  
  

  Percentage of body fat
  

• Lean body weight(Body fat mass) - Calculated by subtracting body fat weight from total body weight.

  Lean Body Mass = Weight × (100 - Body Fat Percentage)

• daily calorie requirement- The minimum number of calories per day is calculated by height and sex using the recommendations of the Institute of Medicine. When the BMI is 25 or more, the calculator reduces the minimum calorie intake by 15% to get a diet that can be maintained by healthy people for many months without adverse effects.
• grams of protein per day- calculated from the maximum normal BMI, height, and activity level. The recommended amount of protein is 0.8 grams per kilogram of body weight for low activity levels, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Other components of the diet, including essential fatty acids and carbohydrates, must be balanced to provide the minimum required calories per day. Any diet should always include at least a minimum amount of protein to prevent loss of muscle tissue when calorie intake is reduced. typical high protein diet contains 30% of calories from protein, 30% from fat, and 40% from carbohydrates. The following table shows the nutrient percentages for the 2000 and 1800 calorie diets.

Bibliography:

1. . Provides information regarding diet and nutrition
2. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002) . A book about nutrition and health.
3. Michael R. Eades, M.D., and Mary Dan Eades, M.D., " Protein Power", Bantam Books, 1996. Describes a low-fat diet that has had great clinical success in reducing obesity and normalizing insulin levels.
4. Barry Sears, Bill Lawren, "The Zone: A Dietary Road Map to Lose Weight Permanently", ReganBook, 1995. Recommends a 40% carbohydrate, 30% protein, 30% fat diet.
5. S.D. Hsieh, H. Yoshinaga, T. Muto, Int. J. Obes. Relat. Metab. Discord., 2003 May; 27 (5):610-6. Waist-to-height ratio, a simple and practical index for assessing central fat distribution and metabolic risk in Japanese men and women.
6. J. Hodgdon, and M. Beckett, "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height". Report No. 84-29 and 84-11. Naval Health Research Center, San Diego, Cal. 1984.

Copyright 2012 - Antonio Zamora