How to calculate your body fat percentage

Dietetics does not stand still. To calculate your ideal weight, it is not enough to take into account only the individual structure and height. The norms for the content of fat in the body for both sexes, as well as for the three types of constitution of the body, height and age have been created.

We will not consider such simple options as weighing yourself on an electronic scale that will show you the% fat. Let’s consider more interesting options.

Calculating the percentage of body fat by body volume

How to Calculate Body Fat Percentage? There are two special formulas, one for men and one for women. As you know, men and women accumulate fat in different ways: in men, it is usually on the stomach, in women, as a rule, on the hips and abdomen.

Formula for men: 495 / (1.0324-0.19077 (log (waist-neck)) + 0.15456 (log (Height))) – 450

Fomula for women: 495 / (1.29579-0.35004 (log (Waist + Hips-Neck)) + 0.22100 (log (Height))) – 450

How to assess the ratio of waist to hips? There is a simple way, however, it does not give exact numbers, but it shows whether you have excess fat. Divide your waist by your hips. If you get a number greater than 0.8, you have excess fat, less – the percentage of fat is normal, everything is in order.

However, this method will not always show the exact amount of excess, therefore, not very fat people can use it in order not to exceed the numbers and respond in a timely manner.

Calculating the percentage of body fat by the thickness of the skin fold

Some methods of measuring body fat are only carried out by professionals, as the accuracy of the estimate depends on this. Let’s dwell on them in more detail. As a rule, such methods are used in health centers and fitness clubs. The most popular of these is the method of measuring the thickness of the skin fold. A special device is used to pinch a fold of skin, the thickness of which is measured on the scale applied. Typically, the thickness of the fold is measured on the abdomen, thighs, chest, and upper back.

After that, the data is entered into the computer. The fat percentage is calculated by a special program.

Answering the question “what% of fat is the norm”, we can say the following:

Professional bodybuilders bring the percentage of body fat before a competition to 3-4%. This percentage of fat is kept only during the competition and then the fat mass increases, because 3-4% is negligible for the body, especially for the female. This leads to hormonal disruptions and deterioration of the condition of the skin and hair.

The minimum fat mass index is considered to be 5% in men and 10% in women. But this is precisely the minimum index, which is also achieved for some purpose for a short-term period. It is undesirable for health to have a constant percentage of body fat at such a low level.

The normal amount of adipose tissue in men is 12-20% and in women – 18-25%. In this case, the person looks athletic and fit, without excess fat, with a beautiful relief.

An obvious excess of adipose tissue is an option when the percentage of fat in men exceeds 30%, and in women – 35%. Clear signs of overweight and obesity: muscle underdevelopment, excess body fat, health problems.

Calculation of the percentage of body fat using ultrasound

When using ultrasound, an ultrasound scan is performed in several areas of the body, since adipose tissues have different densities, after which the total amount of fat in the body is calculated. This calculation is made only in medical institutions that have special equipment available.

Calculation of the percentage of fat from the picture (visually)

You can determine your body fat percentage approximately. Look at the pictures and at yourself in the mirror and decide which option is most like you.

Calculation of the percentage of body fat by the BES method

In addition to those described above, the BES (bioelectrical resistance) method is also used: a weak electric current is passed through your body through electrodes fixed on the hands and feet. It is known that fatty tissues do not conduct current, so it is believed that the faster the current passes through the body, the less fat you have. This method is used in portable devices that are similar to scales. This device is called a fat analyzer, and it can even be purchased at an affordable price.

Modern electronic scales also have this function, however, they do not always give an accurate result, since they are measured only in the soles of the feet, where the percentage of fat is low. Therefore, the readings may not be entirely accurate.

Calculation of body fat percentage by weighing in water

And the last known method of measuring the percentage of body fat is weighing in water. This type of measurement is carried out under water for 10 seconds on a special chair. Several approaches are taken, the total is displayed based on the three maximum results. This is a rather laborious and inconvenient method; it is used exclusively for research purposes.

So, we looked at several ways to measure the percentage of body fat. You learned that men and women gain weight in different ways, how to correctly measure volumes with a centimeter tape, how to estimate the ratio of waist and hips, got acquainted with the methods of assessing fat used for research purposes, this is: a method of measuring the thickness of the skin fold, ultrasound method, BES (bioelectric resistance) method, as well as weighing in water. You have the ability to assess the amount of fat in your body and take appropriate action in time.