If you are an athlete or just a person who is worried about his state of health, you are probably interested in how to determine the percentage of fat in the body. There are several ways to do this. Each of them differs in level of difficulty. The fat calculator, which is offered by many Internet users, is often inaccurate, so we will consider the most correct formulas and other methods by which you can control your weight. To date, many new methods have been developed that allow you to find out the most accurate result, but all of them require financial investments. Choose for yourself the most acceptable method and focus on it in the future.
Why calculate the amount of fat in the body
Every time you get on the scales, you notice a certain dynamic. You either get better or lose weight, albeit slightly. But not always the kilograms that you lose are fat. It can be muscle mass or banal dehydration. If you want to lose weight or get better, you should be interested in subcutaneous fat. In addition, the ideal weight formula is more accurate if you know how many excess deposits you have in your body. Therefore, you need to know this indicator, and today we will talk about how to do it.
The easiest ways to determine the amount of fat
Weight by height and age is determined taking into account the amount of fat. It may be large, but only muscles, water and bones will make it up. Consider how to determine the percentage of fat in the body:
- Special scales that determine the amount of fat in the body. It is up to you to decide whether to trust this invention of humanity, since you cannot accurately verify whether you will receive true information.
- You can carefully examine yourself in the mirror and determine the amount of excess fat. But it is difficult to objectively evaluate oneself, therefore this method is rarely accurate.
- Using a centimeter tape, measure the volume of the waist and forearm. If there are fewer centimeters at the waist and more at the arm, then your body fat is reduced and muscle mass is increased.
Any of these methods is available to everyone, but with their help you can not find out the exact results. In addition, assessing the general condition of the fat layer, you will not get specific numbers.
Ideal weight formula
To find out the fat percentage by the Lyle MacDonald method, you need to calculate your BMI. To do this, use the formula: BMI = weight in kilograms / height in meters squared. Next, find your indicator:
- BMI = 13-20. Then the percentage of fat is 13.5-24;
- BMI = 21-30. The percentage of fat is equal to 25.5-39;
- BMI = 31-40. The percentage of fat is 40.5-54.
This method of determining the thickness of the fat layer is quite popular among girls, but there are other methods that allow you to calculate this indicator more accurately.
The most effective way to determine the amount of fat in the body
If you are interested in how to determine the percentage of body fat using medical equipment, then you should evaluate your financial capabilities. Even in public institutions, this method requires cash costs, but it is the most accurate of all possible. It is used by professional athletes before competitions, when it is required to provide official data on the state of the body.
The essence of the method is as follows: special electrodes are fixed on the wrists and ankles through which a weak electric current passes. The body tissues resist it, and the level of this resistance is measured by medical devices. You will know the result immediately after the procedure.
But this method has a significant drawback. If your body’s water balance is disturbed, the equipment may show incorrect results. Therefore, the procedure is usually carried out twice. When edema disappears in the body, appliances can show a percentage of fat lower than the previous time.
Such an analysis does not need to be carried out without the need or special direction of a doctor, it is better to use other methods to calculate the amount of fat.
Underwater weighing method
The ideal weight for height and age can only be determined by taking into account the amount of fat in the body. The underwater weighing method gives the most accurate result of all currently known methods.
The essence of the underwater measurement is this: when a person is completely immersed in water, he loses the amount of weight that he was forced out of the tank in which he is. After the procedure, the person is weighed on ordinary medical scales, and specialists compare the weight in water with the body weight on land. After certain calculations, the amount of fat in the body is calculated.
Using a caliper for women
To find out the percentage of body fat (the norm for women should be strictly observed, as this greatly affects overall health indicators), use a caliper. This is a device with which to measure the thickness of the fat layer in any part of the body.
So, how to determine the percentage of body fat with a caliper:
- Find out the thickness of one fold of fat on the back of the shoulder;
- Calculate the thickness of the lateral fold between the ribs and the hip bone;
- Measure the thickness of the folds on the abdomen, slightly departing from the navel;
- Use the formula: (the sum of all three folds in centimeters + the same indicator squared + 0.03661 * the number of your years) + 4.03653.
You need to practice to independently calculate the percentage of fat in the body. Norm for women - accurate results are calculated 3 times. Using this device, you can calculate the amount of fat in men.
Caliper use for women and men
The fat calculator, which is presented below, is quite accurate, but to get reliable results, you need to practice using the device. So, to find out your indicator, follow the instructions:
- Find out the thickness of the crease on the back of the shoulder.
- Measure the thickness of the fat folds on the front of the shoulder.
- Calculate the thickness of the folds of fat on the back and stomach.
- Add up all the indicators obtained.
To find out the amount of fat in the male body, use the following data:
Amount | 16-29 years old | 30-49 years old | 50 and more years |
20-50 mm | 8.1-19% | 12.1-23% | 12.5-26.3% |
51-100 mm | 20.2-27.6% | 24.2-31.7% | 26.3-37.3% |
110-150 mm | 28.8-32.8% | 32.9-36.8% | 38.8-43.9% |
151-200 mm | 33.6-36.5% | 37.7-40.6% | 45-48.8% |
To find out the fat content in the female body, use the table:
Amount | 16-29 years old | 30-49 years old | 50 and more years |
20-50 mm | 14.1-26.5% | 18.4-29.6% | 21.4-33.2% |
51-100 mm | 27.8-36.3% | 30.8-38.5% | 34.6-42.6% |
110-150 mm | 37.7-42.3% | 39.7-43.8% | 43.9-48.2% |
151-200 mm | 43.2-46.6% | 44.7-47.6% | 49.1-52.3% |
This method allows you to find out the exact indicators. Moreover, if you look into it, it is easy to use. The disadvantage is that sometimes it is difficult to take measurements on your own, the help of another person is required.
How much percentage of fat should be in the body
The human body is a very complex mechanism. The normal fat content in it is different for the average person and athlete. From 10% for women and from 3% for men - this is a necessary indicator. A low percentage of body fat indicates that you need to urgently gain weight, otherwise you may have health problems.
Up to 31% fat for women and up to 25% fat for men are normal numbers. If your indicators exceed them, you need a special diet and physical activity to reduce body fat. The sooner you start the fight against excess weight, the more time your body will have to normalize all metabolic processes.
So, a person needs to know the percentage of subcutaneous fat in the body in order to control body weight and prevent health problems associated with underweight or overweight.
Which method of measuring this indicator to choose is up to you. But do not neglect even the simplest ways in order to at least approximately know how normal your body fat is. Remember that not only your appearance, but also your health depends on its quantity.