It's never too late to start taking care of yourself and your diet. People trying to lose weight or, conversely, gain weight, need to know the percentage of fat in their body in order to develop the right diet and calculate their daily calorie intake.
Online calculators will help you calculate your body fat percentage. They will also indicate the calorie intake for losing weight, maintaining or gaining weight. In addition to calculators, there are other ways to determine your body fat percentage:
- By photo;
- Covert Bailey method;
- YMCA Method;
- additional YMCA method;
- US Navy method;
- special scales;
- based on BMI;
- skin fold measurement.
Each method for calculating fat percentage will be discussed in more detail below.
The minimum mass fraction of fat, considered normal, is 5-9% in men and 13-15% in women. There should not be less fat in the body, otherwise there is a risk of harm to health. Fat mass is an important component of our body. It performs a large number of different functions:
- stores energy;
- retains nutrients;
- protects internal organs;
- provides normal temperature.
Without a normal percentage of fat mass, girls' menstrual cycle and reproductive function may be disrupted.
Fat percentage calculation
Finding out your body fat percentage takes just a few minutes. The most common method is online calculators. In order to calculate the percentage of fat, it is enough to indicate gender, height and weight. Sometimes you need to measure your waist, hips and neck, but this is not difficult to do. What exactly you need to measure depends on the calculation method you decide to use.
But it should be taken into account that in addition to body fat mass, there is also bone mass. Sometimes a person can have really “heavy bones.” Bone mass standards differ between men and women.
Normal bone mass
| Men | Women | |||||
| Body weight | up to 65 kg | 65-95 kg | from 95 kg | up to 50 kg | 50-75 kg | from 75 kg |
| Bones weight | 2.66 kg | 3.29 kg | 3.69 kg | 1.95 kg | 2.4 kg | 2.95 kg |
In addition to bone, the human body has lean body mass - this is mass without taking into account the percentage of fat in the body. It is often called “scanty”. With different muscle mass, weight indicators will vary.
Muscle mass content
| Age | Men | Women | ||||
| A lot of | Norm | Few | A lot of | Norm | Few | |
| 10-14 | >57% | 44-57% | <44% | >43% | 36-43% | <36% |
| 15-19 | >56% | 43-56% | <43% | >41% | 35-41% | <35% |
| 20-29 | >54% | 42-54% | <42% | >39% | 34-39% | <34% |
| 30-39 | >52% | 41-52% | <41% | >38% | 33-38% | <33% |
| 40-49 | >50% | 40-50% | <40% | >36% | 31-36% | <31% |
| 50-59 | >48% | 39-48% | <39% | >34% | 29-34% | <29% |
| 60-69 | >47% | 38-47% | <38% | >33% | 28-33% | <28% |
| over 70 | >46% | 37-46% | <37% | >32% | 27-32% | <27% |
What does fat percentage calculation show?
It's easy to measure body fat percentage, but it's not always clear what the numbers mean. The same percentage of fat in men and women means completely different results. Any medical center can help you find out the ratio of fat, muscle and water in the body. The normal body fat content is shown in the table.
Fat Level Chart
| Fat level | In men | Among women |
| Reduced | less than 9% | less than 22% |
| Normal | 9-20% | 23-34% |
| Elevated | 21-25% | 35-40% |
| Very tall | more than 25% | more than 40% |
Table: fat percentage and age
Body fat percentage varies greatly depending on age. Although the minimum level required for the normal functioning of the body does not change, the ideal percentage of fat increases with age.
A man's normal body fat percentage is less than a woman's normal body fat percentage. This is due to the presence of the hormone estrogen in the female body, which affects metabolism, so the rate of fat in a woman’s body is higher.
A healthy percentage of fat is at least 10-12% for women and 4-5% for men. Less fat poses a health risk.
Table of fat percentage depending on age
| Age | Men | Women | ||||||
| Very good | Fine | Average | Badly | Very good | Fine | Average | Badly | |
| 10-14 | <11% | 11-16% | 16-21% | >21% | <16% | 16-21% | 21-26% | >26% |
| 15-19 | <12% | 12-17% | 17-22% | >22% | <17% | 17-22% | 22-27% | >27% |
| 20-29 | <13% | 13-18% | 18-23% | >23% | <18% | 18-23% | 23-28% | >28% |
| 30-39 | <14% | 14-19% | 19-24% | >24% | <19% | 19-24% | 24-29% | >29% |
| 40-49 | <15% | 15-20% | 20-25% | >25% | <20% | 20-25% | 25-30% | >30% |
| 50-59 | <16% | 16-21% | 21-26% | >26% | <21% | 21-26% | 26-31% | >31% |
| 60-69 | <17% | 17-22% | 22-27% | >27% | <22% | 22-27% | 27-32% | >32% |
| over 70 | <18% | 18-23% | 23-28% | >28% | <23% | 23-28% | 28-33% | >33% |
Sources of Healthy Fat
Sources of the Right Fat for the Body
It is important to always choose monounsaturated (MUA) or polyunsaturated (PUFA) fats. These types help reduce the risk of developing cardiovascular diseases, as well as stabilize cholesterol levels.
Bad fats (trans and saturated) increase LDL cholesterol, which can raise blood pressure and harden your arteries, increasing your risk of stroke and heart attack.
Fat content in products
| Bad | Good |
|
|
Why measure your body fat percentage?
Fat percentage is necessary for people who want to lose excess weight. Once you know your body fat percentage, you will be better able to monitor your progress. Knowing your calorie intake will make it easier for you to choose a diet. In addition, for people who are underweight, data on the amount of fat mass will help them gain weight and will not allow them to cross the minimum acceptable threshold.
While losing weight and gaining muscle mass, your body fat percentage should be measured once every week or two. Since the percentage of fat in a woman’s body is higher, it will be more difficult for her to increase the percentage of muscle.
Determination of subcutaneous fat percentage
Body fat percentage: normal for women
When answering the question of how to find out the percentage of subcutaneous fat, you should answer that the simplest and least accurate way is the photographic method. It involves taking photographs of a person's body and comparing them with images of other bodies of various sizes, which are usually used to visually approximate the content of subcutaneous fat.
In order to find out the content of subcutaneous fat, they use special online calculators, the sites of which are on the Internet. In order to calculate fat, you need to enter data on age, weight, height and volume. Since information in this case is obtained based on data on body volume, it is also not always accurate.
Fat percentage can be calculated using an online calculator
The most accurate method is hydrostatic weighing. The human body is placed in a bathtub filled with water. After this, the volume of displaced liquid is determined and compared with the mass of the body immersed in water.
Interesting. The negative side of this method is that it can only be carried out in a specialized institution that has the necessary equipment.
How to Measure Body Fat Percentage
To measure subcutaneous fat in the body, it would be better to contact a medical center. Especially if the accuracy of the result obtained is fundamentally important to you. However, subcutaneous fat ratio can be measured at home. There are a large number of different ways to determine the percentage of fat, differing in the accuracy of the results and ease of measurement.
To find out the percentage of muscle in your body, measure your biceps in a relaxed state with a tailor's tape. Next, measure your forearm, one thigh and lower leg. All measurements are taken at the widest point. Take a caliper, pinch a fold of skin on your bicep, place a key under it and squeeze lightly. Record the result. Repeat on the triceps, forearm, thigh and calf.
For more accurate calculations, measure both on the left and right sides of the body, and then display the arithmetic average.
Record the girth in centimeters, the tuck in millimeters.
R=(sum of girths/25.12) - (sum of tucks/80). Using this formula you will get the average radius of the 4 links of the top and bottom chain.
To calculate muscle mass, use the following formula:
Muscle mass (grams)= height (cm)×R×R×6.5
If you are interested in the result as a percentage, use a different formula:
Muscle mass(%)=muscle mass(kg)/body weight(kg)×100
For more information about what needs to be done, see the link:
By photo
One of the easiest ways to determine the amount of fat in the body. Look at the photographs presented and find the one that most closely matches the contours of your figure.
The proportion of adipose tissue is determined very imprecisely by this method. The distribution of fat is individual for everyone, which is why the visual method can only determine body composition approximately. Only a person who has been involved in the visual assessment method for a long time will be able to name the most accurate result.
Using body composition analyzer scales
Such scales are available in medical centers and gyms. Using a special device, the analyzer will calculate the percentage of body fat. They are often used in medicine to impartially assess health status.
Since it is not always possible to regularly visit medical centers, scales for calculating fat mass can be purchased for measurements at home. There are several rules for using this device:
- weigh yourself on an empty stomach;
- try to avoid touching the device with wet hands, as this may negatively affect its operation;
- When weighing, be sure to take into account the possibility of a small error.
Please note: for some categories of people the data obtained will be incorrect. For example, for pregnant women and people with edema.
Fat fold measurement
This method is considered the most accurate when measuring the amount of fat in the body. Measurements are made with a caliper, which can easily be replaced with a caliper. Measured:
- Triceps. In the middle.
- Biceps. In the middle.
- Under the shoulder blade. Angle 45 degrees.
- Waist. 8-10 cm away from the navel.
Pinch the fold until lightly compressed. Take measurements on a naked body. You can do the pinch both along and across. It would be better to measure the folds on both the left and right sides of the body and find the arithmetic average. You will get an accurate result if you measure carefully and meticulously. It would be better to call an assistant to help with the measurements.
After the test, you need to summarize the results and find the percentage of subcutaneous fat in the table.
Fat percentage table
| Men | Women | |||||
| Amount in mm | 16-19 years old | 30-49 years old | over 50 | 16-29 years old | 30-49 years old | over 50 |
| 20 | 8,1% | 12,1% | 12,5% | 14,1% | 18,4% | 21,4% |
| 22 | 9,2% | 13,2% | 13,9% | 15,4% | 19,5% | 22,6% |
| 24 | 10,2% | 14,2% | 15,1% | 16,5% | 20,6% | 23,7% |
| 26 | 11,2% | 15,2% | 16,3% | 17,6% | 21,5% | 24,8% |
| 28 | 12,1% | 16,1% | 17,4% | 18,6% | 22,4% | 25,7% |
| 30 | 12,9% | 16,9% | 18,5% | 19,5% | 23,3% | 26,6% |
| 35 | 14,7% | 18,7% | 20,8% | 21,6% | 25,2% | 28,6% |
| 40 | 16,3% | 20,3% | 22,8% | 23,4% | 26,8% | 30,3% |
| 45 | 17,7% | 21,8% | 24,7% | 25,0% | 28,3% | 31,9% |
| 50 | 19,0% | 23,0% | 26,3% | 26,5% | 29,6% | 33,2% |
| 55 | 20,2% | 24,2% | 27,8% | 27,8% | 30,8% | 34,6% |
| 60 | 21,2% | 25,3% | 29,1% | 29,1% | 31,9% | 35,7% |
| 65 | 22,2% | 26,3% | 30,4% | 30,2% | 32,9% | 36,7% |
| 70 | 23,2% | 27,2% | 31,5% | 31,2% | 33,9% | 37,7% |
| 75 | 24,0% | 28,0% | 32,6% | 32,2% | 34,7% | 38,6% |
| 80 | 24,8% | 28,8% | 33,7% | 33,1% | 35,6% | 39,5% |
| 85 | 25,6% | 29,6% | 34,6% | 34,0% | 36,3% | 40,4% |
| 90 | 26,3% | 30,3% | 35,5% | 34,8% | 37,1% | 41,1% |
| 95 | 27,0% | 31,0% | 36,5% | 35,6% | 37,8% | 41,9% |
| 100 | 27,6% | 31,7% | 37,3% | 36,3% | 38,5% | 42,6% |
| 110 | 28,8% | 32,9% | 38,8% | 37,7% | 39,7% | 43,9% |
| 120 | 29,9% | 34,0% | 40,2% | 39,0% | 40,8% | 45,1% |
| 130 | 31,0% | 35,0% | 41,5% | 40,2% | 41,9% | 46,2% |
| 140 | 31,9% | 36,0% | 42,8% | 41,3% | 42,9% | 47,3% |
| 150 | 32,8% | 36,8% | 43,9% | 42,3% | 43,8% | 48,2% |
| 160 | 33,6% | 37,7% | 45,0% | 43,2% | 44,7% | 49,1% |
| 170 | 34,4% | 38,5% | 46,0% | 44,6% | 45,5% | 50,0% |
| 180 | 35,2% | 39,2% | 47,0% | 45,0% | 46,2% | 50,8% |
| 190 | 35,9% | 39,9% | 47,9% | 45,8% | 46,9% | 51,6% |
| 200 | 36,5% | 40,6% | 48,8% | 46,6% | 47,6% | 52,3% |
Calculations can be carried out using formulas. First, calculate the area of the body:
S=height×weight/10. The result will be in square meters.
Next, measure the skin fold at:
- biceps;
- triceps;
- forearm;
- breasts (men only);
- stomach;
- shoulder blade;
- anterior thigh;
- shins.
Here it is also better to measure on both the left and right sides, and then display the arithmetic average. The fact is that the human body is not perfectly symmetrical, so the thickness of the fold may vary slightly.
Find the average fold thickness:
- for men: d= sum of tucks (mm)/16;
- for women: d= sum of tucks (mm)/14.
Thus, you have found out the average value between the thickness of the fold and the area of the body. Now you can start calculating the amount of fat:
Fat weight(kg) =S×d×1.3
%fat = fat weight (kg) / body weight (kg) × 100
Based on BMI
The calculation method based on BMI (body mass index) is the most popular. To calculate BMI, use the formula: weight(kg)height(m)height(m)
It is noteworthy that the norm is the same for male and female bodies.
BMI norm
| Shortage | <18,5 |
| Norm | 18,5-24,9 |
| Excess | 25-29,9 |
| Obesity | >30 |
This method is not suitable for people involved in sports, because their main volume and weight is muscle mass. With an increased BMI in athletes, it is not a matter of fat, but of muscles. In addition, this technique is not suitable for pregnant women, since a certain part of their weight is the weight of the fetus.
Using various calculators
An online calculator for calculating body fat percentage is a quick and not labor-intensive method. The fat percentage calculator calculates itself. You only need to enter the specified data.
After the calculator gives you your body fat percentage, check the result with the table. A huge advantage of such calculators is that they will help you calculate your daily calorie intake. After all, each person, depending on his gender, age and lifestyle, has his own calorie norm.
The calculator cannot calculate lean body mass; it only calculates the amount of fat. However, it can be calculated using a very simple formula: mass × (100 -% fat).
Types of fat deposits in the body
Diseases caused by obesity
Fat deposits cause health and beauty problems: from cellulite and atherosclerosis to low levels of self-esteem, hormonal imbalance and obesity. To combat excess fat, it is important to study and identify its types.
Main types:
- brown;
- white;
- visceral;
- subcutaneous;
- in the abdominal area.
They can be grouped into two main categories: visceral fat (surrounding the internal organs) and subcutaneous fat (found under the skin and making up about 80% of total fat).
Visceral fat
This type is the most dangerous. It is located on the cellular surface of 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 fat 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.
Belly fat
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 a greater impact 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 found are the lower body for women and the upper body for men, although other variations are possible. Women also tend to accumulate it on their arms, triceps muscles, and inner knees or thighs. In men it predominates on the thighs.
White fat
Generates energy and produces hormones, which are then released into the bloodstream. Also produces adiponectin, a hormone that helps the liver and muscles use insulin and sugar effectively, reducing the risk of heart disease and diabetes.
Brown fat
Often considered a type of muscle tissue because it burns white fat to support weight loss. Increasing the amount of brown fat may help treat obesity and other effects caused by being overweight.
Description of fat percentage formulas
You can calculate your fat percentage using a large number of different methods and formulas. For some of them, it is enough to know your height, for others you need to take a considerable number of measurements, but each method will help determine your fat level quite accurately. However, don't rely on them to calculate your muscle mass level; there are other methods for this purpose. How to do this using one of the methods:
US Navy method
When selecting military personnel for the US Navy, certain parameters must be met. There are a great many of them. The fat level is one of the most important.
If you decide to use this method to find out how much fat is in your body, take several measurements:
- height;
- waist;
- neck;
- hips (for women).
Measurements are made in centimeters.
Formula for men: % = 86.010*LOG(belly-neck) - 70.041*LOG(height) + 30.30
Formula for women: = 163.205*LOG(stomach + hips - neck) - 97.684*LOG(height) - 104.912
Covert Bailey method
This method, which determines the amount of adipose tissue, has appeared quite recently. In addition to dividing by gender, people are classified by age categories. If you want to know if excess fat is present, you need to measure your wrist, lower leg, hips and thighs. Next follow the formulas:
%BMI (men) = Waist+ 0.5 x Hips - 3 x Forearm - Wrist
%BMI (women) = Hips+ 0.8 x Thigh - 2 x Lower leg - Wrist
People over 30 years old:
%BMI (men) = Waist+ 0.5 x Hips - 2.7 x Forearm - Wrist
%BMI (women) = Hips+ 0.5x Thigh - 2 x Lower leg - Wrist
YMCA method
This method for calculating the percentage of body fat was developed by the youth volunteer organization “YMCA”. For calculations, you will need to measure your waist and body weight.
Calculation formula
For men: %fat=-98.42+4.15waist in inches-0.082weight in poundsweight in pounds 100%
For women: %fat=-76.76+4.15waist in inches-0.082weight in poundsweight in pounds 100%
Additional YMCA Method
This method will calculate fat mass using a larger number of measurements. Measured:
- wrist circumference;
- hips;
- forearm;
- weight;
- waist.
%BMI= 100(4.5waist-0.082weight-94.42)weight
%fat=0.268weight-0.318wrist+0.157waist+100%WB+0.245hips-0.434forearm-8.987
The fat percentage should be relatively accurate. If your fat level is too high or low, it is better to trust the calculations to an online calculator.
Devices for determining subcutaneous fat content
How to reduce body fat percentage
A common way to calculate the proportion of subcutaneous fat in the human body involves the use of special electronic analyzer scales. Similar devices are now available in most modern fitness clubs. Using modern technology, they can check the content of muscle and fat tissue in the body. The principle of their operation is based on electrical impulses, which are based on determining the degree of resistance of certain tissues of the body during the passage of electrical impulses through them. Such impulses can be passed exclusively through organic mass, which does not contain fats. It is on this basis that data can be obtained. A similar meter can also be purchased for your home.
Should be considered! This method is also rarely highly accurate. Often the obtained values are erroneous.
Another device for measuring the percentage of fat under the skin is a caliper. This device can be found at the pharmacy. It is designed to measure the thickness of skin folds. Its action is based on the calipometry method, according to which the increase in the layer of adipose tissue under the skin is proportional to the increase in the total fat content in the human body. The accuracy of this method ranges at 3-4%. This device can only be used for people whose body mass index ranges from 18.5 to 24.9 kg/m2. This is due to the fact that the vast majority of models have restrictions on the width of the skin folds between the caliper jaws ranging from 6 to 8 cm.
In order to more accurately check the subcutaneous fat content with this device, the following features must be taken into account:
- body mass index;
- the presence of certain diseases;
- fluid content in the body;
- type of physical activity;
- racial characteristics, etc.
Fat Percentage Measurements
Comparison table of methods
You can calculate fat mass in the human body using one or another of the methods presented above. The arithmetic mean coincides with the calculation results.
comparison table
| US Navy method | 16,8% |
| Covert Bailey method | 17,0% |
| BMI method | 17,8% |
| YMCA method | 17,54% |
| Additional YMCA method | 18,1% |
| Average | 17,45% |
To find out your fat percentage, you don’t have to go to specialized clinics or medical centers. There are a huge variety of different methods, each of which can be used at home. All of the above methods guarantee accurate results if the instructions for implementation are followed.
How to use a fat caliper
The level of subcutaneous fat in the body is determined by taking measurements in several parts of the body using a caliper. Most often, you have to use outside help for this, since it can be problematic to reach all the necessary points on your own.
With one hand, gently squeeze the fold of skin and fat at the measurement site. Using your free hand, install the caliper tips on the sides of this fold. The distance between the fingers of the hand that compresses the skin fold and the tips of the device should be approximately 7.5 mm. When this is accomplished, the caliper lever is released and it begins to compress the fold of skin and fat.
Important! To ensure accurate measurements, you must continue to hold the fold with your hand throughout the measurement.
Once the caliper has begun to compress the crease, there is usually a slight movement of its tips along the crease. After a few seconds it stops and the device is fixed in one place. It is at this moment that measurements need to be taken. After the measurement obtained on the instrument scale is recorded, the instrument can be released.
Measurements are taken at all four points, after which you need to add up the results and, based on them, find the percentage of body fat.
Must be taken into account! The indicators for the male and female bodies are slightly different. When determining the triceps fat fold, the caliper is placed centrally between the elbow and shoulder joints. The biceps are measured in the same way, only from the front of the shoulder. The next measurement is taken slightly below the shoulder blade, while the fold is clamped at an angle of 45 degrees. The last measurement is taken at the waist, slightly above the pelvic and ilium bones.
Fat under the skin can be easily measured using a caliper and other devices and methods. These measurements must be taken regularly to maintain normal levels of subcutaneous fat.
