Body fat percentage. What is the normal amount of fat in a woman's body? Minimum and normal percentage of fat in the female body

Slender body- it's beautiful, fashionable and cool. At least, our time prescribes just such canons. Following them, many people strive to get rid of fat deposits as much as possible.

Why does the body need fat?

You've probably noticed that even with the same weight, some people look fit, while others, to put it mildly, are not ideal. The fact is that the ratio of bone and muscle mass, as well as fat and water. Therefore, when thinking about a good figure, and indeed about health in general, first of all pay attention to the percentage of fat in the body. Please note: not only its excess is harmful, but also its deficiency. After all, fat serves as a source of energy and warms us. It (in particular, subcutaneous fat) protects bones and internal organs. The so-called visceral or essential fat, which surrounds the internal organs, is part nervous system. Fat is required for the absorption of vitamins, the synthesis of hormones, and the construction of new cells. Its deficiency negatively affects hair, skin and joints.

“A low percentage of body fat leads to problems with potency in men and with ovulation, conception and regularity menstrual cycle among women".

What percentage of fat is considered ideal?

What is the norm? The answer to this question depends on many factors, ranging from your gender (the percentage of fat in the male body is lower) to your age (it increases over the years). In the table below you can see what fat level will be ideal for you:

According to WHO recommendations, for men 20-40 years old an indicator below 8% is considered “unhealthy”, and for women of the same age the abnormal indicator fluctuates around 18%. The minimum percentage of fat that allows a person to survive is 3-5% for men, 8-13% for women. It must be said that bodybuilders, when preparing for competitions, sometimes reach such figures, but they never maintain such a figure for long. Still, the health risk remains.

How to Measure Body Fat Percentage

Now that you know the parameters, it would be good to understand how well you yourself meet them. There are many methods for measuring body fat. MRI, X-ray scanning, weighing in water and bioimpedance are quite accurate (a special device passes a weak current through the body and calculates the percentage of fat based on the speed of the signal). Special scales work on the same principle, which can often be found in fitness clubs and even purchased for home. It is quite simple, but not so accurate, to measure the amount of fat in the body using a tool called a caliper or an ordinary caliper or even a ruler. Grasp the fold of skin on the abdomen with your fingers a little to the side and 5 cm, measure the thickness, and check the result with the table.

Or you can do it even simpler - compare yourself with images of bodies in photographs:

What to Keep in Mind When Assessing Your Body Fat Percentage

Have you discovered that your indicators are not ideal and now you know what to strive for? Be careful and attentive.

“In pursuit of a super-athletic figure, never go beyond the physiological norm of fat content”

However, the problem is that your own norm may differ from the standard one. Each person is individual, which means your personal “healthy” body fat may differ from the average. Therefore, following the chosen weight loss program, monitor the condition of your body. It may also happen that, wanting to demonstrate to the world not only wasp waist, but also pumped up abs, the girl will reduce the percentage of body fat, for example, from 18% to 14% and get... menstrual irregularities. The fat indicator is still within the average norm, but the individual characteristics body. Therefore, as soon as you notice any unpleasant symptoms, stop the weight loss program at least temporarily and consult a doctor.

And remember: in ordinary life there is no point in achieving extreme indicators. But bringing the percentage of body fat back to normal is useful, no matter how you look at it.

In the very general view Body fat percentage is the ratio of available fat to everything else in the body (organs, muscles, bones, tendons, etc.). Fat is essential for survival: it protects internal organs, serves as a reserve source of energy, and performs many other important functions.

How much fat do we need?

This table shows generally accepted body fat percentages for men and women.

Essential fat is the minimum you need to survive. For this reason, bodybuilders dry their bodies to this point only before competition. The rest of the time they support more high percent fat so as not to undermine health and effectively.

• If you're trying to be thin, aim for an athletic body fat percentage.
• If you want to look healthy and fit, aim for an athletic body fat percentage.

If your body fat percentage is approaching the maximum allowable value normal build or falls under the obesity category, it would not hurt you to reduce this indicator.

What does this or that percentage of body fat look like?

nerdfitness.com

nerdfitness.com

It is important to understand that body fat percentage only reflects the amount of fat and has nothing to do with muscle mass. Two people with the same body fat percentage but different muscle mass will look completely different.

How to measure body fat percentage

There are seven main methods, varying in accuracy, simplicity and cost.

1. Visual method

It consists of comparing yourself to the pictures above and determining who you are approximately similar to. A very inaccurate method.

2. Using a caliper

Pull back the skin with subcutaneous fat, grab it with a caliper and find the percentage of fat corresponding to the caliper readings in the table. As a rule, calipers show a lower percentage of body fat than it actually is.

3. Using the formula

For example, you can use the US Navy formula or the YMCA formula. This method usually errs on the big side.

4. Using electrical monitors

A weak electrical current is passed through the body, and then a “biometric resistance” is analyzed. As practice has shown, this method gives very inaccurate results.

5. Using Bod Pod System

Using a special device, the air displaced by the body is measured, and based on the data obtained, the mass of the body, its volume and density are calculated. This method is considered very accurate, but expensive.

6. Water displacement method

Very accurate (with an error of only 1–3%), but expensive, complex and inconvenient method.

7. DEXA Scan

This method is considered the most accurate and consists of a complete study of body composition using x-rays. It is also a very expensive method.

Whatever method you choose, try to take measurements at the same time and under similar conditions: for example, on a certain day of the week, in the morning, on an empty stomach. Even if the data obtained is inaccurate, you will be able to understand whether progress is being made.

How to reduce body fat percentage

Calorie deficit

Spend more than you consume. But keep in mind that if you do not exercise and limit yourself in carbohydrates, then along with fat you will lose muscle mass. This is not the most The best way, however, fat loss is guaranteed.

Pull the iron

When training with weights (as well as when intensive training with your own weight) you maintain muscle mass, and also accelerate your metabolism and achieve the “afterburn” effect, when calories continue to be consumed after the end of the workout.

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

Why measure your body fat percentage?

When you are losing 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 be lost. But in order to determine this accurately and, if possible, adjust nutrition and physical exercise, it is important to monitor the volume subcutaneous fat, because the number on the scale will not always be indicative.

Muscle is heavier than fat, so even with the same weight, two people can have absolutely different quality body. The lower the percentage of body fat and more percentage muscles, the more prominent the body will be. Women have strength physiological reasons more fat cells than men, so building muscle mass is always more difficult for women.

If you are losing weight and monitoring the quality of your body, then try to measure your body fat percentage 1-2 times a month. This will help you avoid mindlessly dumping overweight, A systematically improve body composition.

How to measure body fat percentage?

There are a few 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 for calculations at once.

1. From a photograph

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

For men it looks like this:

For women it’s like this:

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

2. Using body composition analyzer scales

Large fitness centers often have new generation electronic scales that measure the percentage of fat and muscle mass using modern technology. They work at the expense electrical impulses and are based on calculating the resistance of various tissues when current is passed through them. Such impulses can only be missed by organic mass that does not contain fat. Based on this, data is derived.

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

3. Measurement of fat folds

The most convenient and in an exact way Calculating the percentage of body fat involves measuring the fat folds using a ruler. You can use a caliper, or you can purchase a special device for measuring fat percentage -. Its cost is only 200-300 rubles.

What is the essence of this measurement method? You measure the thickness of the fold in four different places and based on this, 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, using a caliper measure the thickness of the fold in four different places:

• 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 of the arm.
• Shoulder: The fold is taken just below the shoulder blade at an angle of 45 degrees.
• 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 table figure of the amount received(first column). Please note that even though same value fold thickness 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 body fat percentage from data calculation about age, height, weight and volume. We offer you two calculators - you can try both and compare the data obtained:

This method is not highly accurate, since measurements are taken based on body volumes.

In the process of losing weight Don’t rely only on the numbers on the scale. You can maintain a stable weight, but reduce fat mass and increase muscle mass. Or you can lose kilos, but at the expense of water and muscles. Track volumes, watch for changes in photographs, measure the percentage of body fat, and then you will be able to put together a more objective picture.

For those who strive for a slim and toned body, there is no absolutely ideal percentage of body fat. Normal body fat percentage varies markedly between people and depends on various factors including: body type, age, genetics, activity level and dietary habits.

Normal weight and body fat ratios vary widely, but those considered safe for maintaining good health are 5 – 9% for men and 13 – 15% for women, although there is no hard and fast “rule” about what is too low for an individual.

The table below shows the minimum body fat percentage for both sexes by age. Thus, the normal percentage of fat should not be below these values. As you can see the table shows that body fat in the body increase with age, and although this usually occurs, it is mainly due to a decrease in the level of activity.

Fat content depending on age and gender

Age		30 – 50
Women

Normal body fat percentage

What is a normal body fat percentage?

There are many ideas about normal body fat percentage for non-athletic individuals, including ranges of 16-20% and 20-21% for women, and 8-14% and 10-14% for men. These indicators provide a lean appearance.

For general condition health and fitness, for men, 10-15% - a good choice, to which you can strive. However, men who want six-pack abs usually have 10-11%, since the abs are where fat tends to accumulate. Women who want a six-pack may need to drop theirs to 14-16%, which may be too low for some and will disrupt their menstrual cycle. Usually they begin to decrease noticeably at about 18% body fat. The first places you'll notice changes are in areas where fat deposits are already relatively small. For most, this is around the shoulders and collarbones.

Low fat percentage and weight loss

It's important to note: research shows that low level fat does not cause amenorrhea (absence of menstruation for several menstrual cycles) as such. It is the energy balance (the ratio of calories received and calories burned) that is in this case the most important determinant of health. Thus, it can be said that for an athletic woman, it is quite possible to maintain fat levels as low as teenagers without any negative consequences.

Often among those who strive to become super lean is achieved through long-term negative energy balance (i.e., taking in fewer calories than the body requires), and it is this negative energy balance that causes loss of menstruation.

Thus, a thin, not overtrained woman who devotes Special attention nutritional and caloric needs will likely not experience negative effects from lower than average body fat.

For many, it is surprising that low weight is not a sign of health. It is much more important that the fat content in the body is within the acceptable range. At the same time, people who monitor their health also evaluate the volume of muscle mass. By using proper nutrition and exercise, both of these indicators are easily corrected.

Why do we need fat?

It should be understood that adipose tissue must be present in a person. Otherwise it will be liquidated protective function body, including internal organs and human bones. Adipose tissue also provides:

• normal functioning of the immune system;
• energy support for a person;
• absorption of vitamins;
• conduction of nerve impulses, which allows movement;
• transportation nutrients to muscle cells;
• comfortable body temperature;
• protection from damage, because in case of falls, cuts and other injuries, the adipose tissue suffers first, and then the internal organs or bones.

No matter how much a person exercises, he cannot live without a certain amount of fat. There is no point in getting rid of products that contain this substance. It should be borne in mind that excessive consumption of carbohydrates leads to their conversion into fats. Therefore it is necessary to organize balanced diet. Products with polyunsaturated fats are very useful in small quantities for everyone: both children and adults.

How to determine the norm of body fat?

To understand whether the percentage of body fat is normal, you need to carry out certain measurements and calculations. Then they turn to special tables that indicate what fat content is acceptable, taking into account:

• gender;
• age;
• working conditions;
• area of ​​residence, because in the north in conditions low temperatures, observed long time, the percentage of adipose tissue should be higher.

There are many ways to determine the percentage of body fat in a person:

• Special scales. When indicating age and height, they give out the percentage of fat tissue and water during the weighing process. They can be used in everyday life to track the dynamics of the decrease or increase in layers.
• A computer scan of the body that allows you to calculate your body fat percentage more accurately.
• Measurement of selective skin folds to determine a person's fat content.
• Bioelectric measurement.
• X-ray absorbiometry, which is done in 5 minutes, but has a high cost, etc.

Modern fitness centers provide everyone with paid services by measuring the ratio of fat and muscle mass. This allows you to get an idea of ​​how much and what substances are contained in the body, and what health group a person belongs to.

What indicators of adipose tissue are considered normal?

All people have individual characteristics, so it is customary to focus on the percentage of adipose tissue within certain limits. This allows us to talk about whether a person has problems or is developing normally.

For those who do not play sports, the following standards have been adopted:

• for women – 15–25 percent;
• for men – 8–14 percent.

This level should be for persons over 18 years of age. After 50 years, it is advisable not to go beyond the upper norm, but it is acceptable if the figure is exceeded by 2–5%.

If a person lives in the northern territory with a large number days of the year when there is frost, the percentage of body fat can be 5-7% higher. The volume and appearance of a person often do not reveal this. In such individuals, the metabolism is restructured in order to accumulate adipose tissue during periods of low temperatures, which prevents frostbite and protects the person as a whole.

For those who are building a ripped body, the fat content should be at the lower limit or 3-5% lower. In a woman, an indicator of less than 16% is associated with risks of disruption of the menstrual cycle and decreased reproductive function. Children under 15 years of age should have no more than 15% body fat.

How to measure body fat at home?

If you can't get a fat test in a medical setting, you can find out at home. The measurement process looks like this:

• pull the skin fold in the center of the triceps and measure it with a ruler;
• carry out a similar procedure on the biceps, on the shoulder blade and under the navel;
• summarize the obtained indicators and write the result in millimeters;
• use the data from tables that can be found on the Internet, taking into account the age group, where the corresponding results are reflected.

Knowing anthropometric parameters, you can use calculators that quickly provide results on body fat online.

For a woman, measurements should be taken on days 3–7 of the menstrual cycle. Otherwise, the fat percentage will be determined incorrectly. Organism fair half it is designed in such a way that before the start of a new cycle, not only the weight increases, but also the volume of the folds. They retain more moisture to protect a woman’s body from loss of fluid during menstrual periods.

A relevant question would be how many times such measurements should be made. Doctors recommend that those who are engaged in weight loss carry out calculations no more than once a month. For professional athletes, tests should be carried out weekly before key competitions.

It must be remembered that a low level of adipose tissue in the body does not mean that the figure will be beautiful. In any case, training is needed to shape your physique.

To motivate yourself to achieve better results in physical development, the individual wants to see a decrease in fat percentage faster. If certain conditions for taking measurements are not met, the level will be incorrect. As a result, there is a risk that the individual will become upset and withdraw from an effective training and exercise regime. The rules for measuring the proportion of adipose tissue are as follows:

• the assessment must be carried out on an empty stomach, i.e. 3–4 hours before taking the indicators, the individual stops eating;
• 3 days before the test, reduce the amount of salt intake, reduce the amount of liquid you drink by a third, so as not to provoke the body to retain water;
• It is better to measure folds in the morning, because swelling increases after lunch;
• V winter time indicators are more correct;
• it is better to retract skin folds using a special tool - a caliper, which will reduce the error;
• the test should be carried out before training, and not after it;
• It is useful to drink several glasses of lingonberry juice or diuretic tea a day before the test to remove excess moisture from the body.

The body will tell you how much fat tissue a person needs. After all, deterioration in health, poor appearance and the development of various diseases will indicate that the burning efforts were excessive. For a man, the fight against adipose tissue is more successful, because nature has laid more quantity its cells in the waist area of ​​women. This allows you to protect the fetus during pregnancy and internal organs throughout life. In the fight against excess weight, one should not forget about physiologically correct standards in order to maintain health for many years.