What should the percentage of fat be? Daily fat intake

Just a few years ago, health status was determined using body mass index (BMI). Today the indicator appearance And general well-being is the percentage of body fat - the amount of fat as a percentage of a person's total body weight.

Those who watch their figure and strive to always have a slim and fit body should know that it is impossible to calculate the ideal ratio of body fat. Normal body fat percentage varies markedly between individuals and is determined by factors such as genetics, body type, age, an individual's activity level, dietary habits, and others.

BMI and body fat percentage are not the same thing

Many people often confuse concepts such as body mass index and body fat content, but these are two completely different indicators.

BMI stands for a number that represents the ratio of a person's weight to their height. Anyone can calculate their BMI by dividing their weight in kilograms by their height in meters; this can be done either independently or using an online calculator. You can determine your BMI in another more popular way: measure your height in centimeters and subtract one hundred from this number. For example:

Height – 180 cm – 100 = 80 and another – 10 = 70 – ideal BMI for women in kilograms.

Body fat percentage means a person's total weight minus the weight of fat in their body.

For example, with a weight of 68 kg and 6.8 kg of body fat, the percentage of body fat is 10% (6.8/68).

This figure may vary as a person gains or loses fat. This percentage can also change as a person gains muscle or loses muscle mass.

Eating right and doing strength training to increase your weight, for example from 68 to 78 kg, will usually lead to an additional 2.2 kg of fat gain. In this case, the fat percentage will already be about 12% (9/78).

As you can see, the percentage of body fat can change depending on the changes that occur in a person’s constitution.

Another important difference between BMI and body fat percentage is the fact that body mass index is useful and effective for analyzing broad populations, whereas body fat percentage is better suited for assessing physical development each individual separately.

Normal body fat

There are many opinions about the normal amount of fat that should be contained in the body of non-athletic people. For women, 16-20% and 20-21% body fat is considered acceptable (taking into account age category), and for men – 8-14% and 10-14% (see Table 1). The presence of such indicators ensures a thin physique. How this looks visually is shown in the picture below the table.

For excellent health, 10-15% fat is an excellent option for strong half a humanity worth striving for. However, men who want to define six-pack abs should control the fat content within 10-11%, the abdominal region is the very place where they “like” to accumulate body fat.

Women aiming for six-pack abs may need to lower their body fat percentage to between 14 and 16. It should be noted that for some representatives of the fair sex this figure may be too low. And a lack of body fat is fraught with adverse consequences for women's health.

How to determine your body fat percentage?

There are several methods for determining the amount of fat in the body: simple ones that you can do yourself, and complex ones that require special equipment.

So, set the percentage subcutaneous fat You can use a regular ruler, caliper or caliper, an instrument used to measure the thickness of the skin fold.

To take measurements, you need to stand up straight, pinch a section of skin 10 cm to the right of the navel with your fingers, grabbing fat deposits, and set the thickness of the resulting fold with one of the tools (caliper, ruler, caliper).

Then the age and the resulting figure (in mm) must be compared with the table showing fat levels.

Fat percentage can also be estimated using measuring tape: First, body circumference is measured, and then body fat content is calculated using special formulas.

A scale with a fat analyzer will help you determine your body fat percentage.. Before stepping on the scale, the user must enter his data: gender, height, age. Then stand barefoot on the device. An electrical signal passes through the feet, measuring the resistance of the body. User data and resistance level allow the device to calculate your body fat percentage.

There are a huge number of sites on the Internet that provide online calculators.. By entering your parameters, you can easily determine your body fat content. This is what it looks like

Created 03/18/2016

Many women, in pursuit of perfect figure, sit on half-starvation diets and rejoice at every lost kilogram. Their obsession is to lose weight and reduce body size.

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

Do women who are losing weight think about how their weight is coming off? Often not. If you have lost a few kilograms and your body size has decreased by a few centimeters, this does not necessarily mean that the hated fat has gone away. You may have lost weight due to loss of water or muscle mass from your body. Therefore, it is useful to know how much fat is 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 intensive training to lose fat or focus on strength training and nutrition for gaining muscle mass.

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

There are various models describing body composition:

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

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

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

Substantial fat necessary for normal metabolism of organs and tissues. Women have a higher relative amount of essential fat than men. It is believed that the relative content of essential fat in the body is very stable and amounts to different people 2 to 5% lean body mass.

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

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

Non-essential fat consists of subcutaneous and visceral 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 excess body weight has a higher relationship with the content of internal, rather than subcutaneous, fat. There is the concept of abdominal fat, which refers to the totality of internal and subcutaneous fat localized in the abdominal area.

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:

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

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

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

Coaches and sports doctors use body composition measurements to optimize training regimens in preparation for competition. Studies of the strongest athletes have made it possible to establish optimal values ​​for fat and muscle mass of the body. But there are still no uniform standards and they vary depending on the type of sport, specific specialization and level of training of athletes.

Various methods are used to determine human body composition. And there are a huge number 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. Let's look at the simplest and most popular methods that allow you to calculate the percentage of fat tissue and muscle mass in the body.

Caliperometry

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

Today a large number of various models calipers that differ from each other design features, measurement accuracy, application conditions, price and other indicators. The accuracy of determining the thickness of 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 right hand, capture the skin-fat fold with a large and index fingers 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, lift the fold to a height of about 1 centimeter.

The caliper is positioned perpendicular to the fold, with the measurement scale facing up. The working surfaces of the caliper are placed at a distance of 1 centimeter from the large and index finger midway 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, use the scale to determine its thickness, maintaining the fold in a raised position.

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

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

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

The most popular schemes are:

• Along two folds: on the back of the shoulder and in the middle of the lower leg
• Along three folds: on the back of the shoulder, superior iliac and in the middle of the thigh behind
• Along four folds: on the back of the shoulder, superior iliac, on the stomach near the navel, in the middle of the thigh; or on the anterior and posterior surface of the shoulder, under the scapula, superior iliac
• Along seven folds: on the back of the shoulder, on the chest, axillary, under the shoulder blade, superior iliac, on the stomach near the navel, in the middle of the thigh at the back
• Along 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 stomach near the navel, on the upper thigh, on the upper leg

How to take folds

On the back of the shoulder- a vertical fold taken above the triceps muscle with the arm lowered and relaxed. Taken on the midline of the posterior surface of the shoulder in the middle between the acromion and olecranon process

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

At the back of the lower leg- a vertical fold taken on the midline of the medial surface of the calf at the level of the maximum circumference.

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

Back mid thigh- a 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 left leg, the right leg is 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 corner of the shoulder blade

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

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

On the forearm- a vertical fold on the front surface of the forearm at its widest point

On the upper 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 inguinal fold, slightly below it

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

How to Calculate Body Fat Percentage

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

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

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

Add up the thickness of seven folds of skin and fat 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 Dubois' formula:

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

Abdominal girth is measured at the level of the navel during the pause between inhalation and exhalation.

Surely, many will find it difficult to understand the body structure terms used above and where to measure folds. But making calculations will be difficult. Then you can use a simpler method.

You can measure folds at 4 points:

on the triceps approximately at the same distance from the shoulder and elbow joints

on the biceps, similar to the triceps, with opposite side hands

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. Fat percentage is calculated using the following table:

It provides data for women. For of different ages different indicators. This is because as we age, the amount of fat inside the muscles and in the abdominal cavity around the internal organs inevitably increases. When measured correctly this method 97-98% accurate.

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

How to Calculate Muscle Mass Percentage

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

You need 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 front thigh
5. on the shins

Use a measuring tape to measure the girth:

• shoulder
• forearms
• hips
• shins

Formula for determining skeletal muscle mass (SMM)

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

Shoulder circumference is measured in a calm state at the place of greatest development; forearm girth - in the place of greatest muscle development on a freely hanging arm, the muscles are relaxed; calf circumference - in the place of greatest development calf muscle; The thigh circumference is measured under the gluteal fold, the body weight is evenly distributed on both legs, located shoulder-width apart. The folds are determined in the same position and places as the 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 specific 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, the indicators measured, recommended electrode placement patterns and built-in formulas for determining body composition.

Inexpensive single-frequency devices are used to monitor body fat and skeletal muscle 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 by placing electrodes on the shin and wrist.

They produce hand-held bioimpedance fat analyzers that take information from the shoulder girdle. There are bathroom scales that you can use at home. It is precisely these scales that we will focus our attention on.

When you step on the scale, a small electrical current runs up one leg, through your pelvis and then down the other leg. Because muscle contains more water, it conducts electricity better than fat. So, the more resistance, the more fat you have in your body. To calculate the percentage of fat mass and muscle mass, formulas are used based on the speed of passage 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 age and normal levels 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 are only 80% accurate. With their help, you can only approximately assess whether your body composition meets established standards. Factors such as body type, elevated temperature body, 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 readings. Such devices may be less accurate for older adults, people in good physical condition, children, and people with osteoporosis. Some other diseases also affect accuracy - including muscular dystrophy, polio, liver cirrhosis, heart failure. Additionally, these scales may overestimate your body fat percentage. skinny people and underestimate it in overweight people. These scales are not recommended for use by pregnant women or if they have electrical implants such as a pacemaker or defibrillator.

The scales must be placed on a flat floor, and when weighing, stand straight and not move (you can view the result after weighing in the scale’s memory). You need to weigh yourself at the same time of day (preferably in the morning on an empty stomach, some time after you wake up and go to the toilet), do not do it immediately after training, and weigh yourself in a room with a stable temperature.

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

According to some experts, a "healthy" body fat range is between 23 and 33 percent for middle-aged women and up to 35 percent for older women. Athletes tend to have much less body fat. The lower limit for fat content in a woman's body is 10%. When trying to burn as much fat as possible, remember that too low content fatty tissue in the body can lead to health problems.

For women, the average muscle mass is 36%.

And water in the body. The question is relevant because by determining the proportions of fat, water and muscle mass, you can find out exactly how much fat you lost during weight loss. Perhaps only the water left?

If in the process of losing weight you lose fat, but not muscle mass or water, then you are definitely on the the right way. But how in the body and what is the average? There is a special table that shows all the numbers. Let's briefly go through its data.

The average is calculated depending on the age and gender of the subject. So, due to the hormone estrogen, the female audience has 5% more fat than the male audience. Therefore, the usual normal rate is 23% for women and 17% for men.

Depending on age, the percentage of normal body fat increases and muscle mass decreases.

So, for an average student aged 20 years, fat content should be approximately 15% of total body weight. And older men with a clearly sedentary lifestyle have rates of 25% or more. The ideal indicator is considered the limit of obesity. Anything higher is full-fledged clinical obesity with all the ensuing consequences.

Why is body fat needed?

As paradoxical as it sounds, the human body still needs fat. Weight loss fanatics can convince you otherwise until you are blue in the face, but still pay attention to this point so as not to cross the boundaries of acceptable weight loss.

Fat is necessary for the normal functioning of the body. Therefore, its content cannot be equal to zero.

Fat needed:

• For thermal insulation;
• To protect internal organs and/or the fetus during pregnancy;
• As energy reserves. This is the so-called emergency protection of our body for a rainy day.

For women, the required fat level is at least 8-10%, but for men this figure is 3-5%. A low percentage of fat is extremely dangerous for health, which is especially true female body. So indicators below 10-13% inhibit estrogen production, disrupt reproductive function and the menstrual cycle. There is also a risk of developing osteoporosis much earlier than old age due to decreased bone density.

By the way, women often cannot get pregnant due to lack of body weight. This is why doctors recommend certain fat-building foods for those who are “morbidly thin.”

How to find out your fat percentage

There are various methods that reflect the fat content in the body. The most accurate:

• Body composition and its analysis;
• Waist-hip ratio;
• Skin fold measurement.

This way you can find out what proportion of your body is occupied by fat and what proportion by other tissues. Similar studies are easy to do in sports centers and clubs. They may also offer you special products that will help you lose weight or. This means high-quality official drugs like thermogenics, and so on.

Pharmacies and not very good sports clubs often sell products that remove fat from the body. The drugs simply do not allow lipids to be absorbed during the digestion process, are harmful to the body and, moreover, can embarrass you in public.

Skinfold measurement

One of the most accurate and popular methods for determining the proportion of fat is measuring the thickness of the folds in certain places.

The scale on this instrument will show the thickness of the fat layer. Similar pinching is done in certain places - the upper back, stomach, hips, chest. Next, the indicator is inserted into a special formula and the percentage is calculated.

Believe it or not, the instrument was originally invented to determine the thickness of pig fat. Later they adapted it to human needs.

The measurement has high degree accuracy, but tomography is considered the most accurate. Thanks to the unit, it is possible to accurately separate adipose and non-adipose tissue in the body. But due to the high cost of the procedure, it is practically not used in practice.

Pinching

To pinch, you need to pinch your index finger and thumb fold of skin in several places. The help of an outsider is necessary, since you need to pinch on the hips, stomach, and slightly above the armpit. Next, trying not to spread your fingers, measure the distance between them with a ruler. If the distance is more than 2.5 cm, then excess weight you have.

Body mass index

To calculate, you need to divide your weight by your height squared. The normal value is from 18.5 to 24.9. But the indicator is very inaccurate, since the same athletes have more muscle mass, and the indicators will reflect obesity at the same figures.

Clothing size

With clothes, too, everything is not clear. Clothes tend to both stretch and shrink. You simply could have eaten too much salty food and water simply accumulated in the body, that is, a banal swelling occurred, which will subside a little later. It’s enough to sit in a sauna, cut down on salt in your diet, and fit into your favorite jeans.

The principle of losing weight due to the evaporation of water is used in all kinds of weight loss shorts and creams that remove water from the body.

If you overdo it, you can lose too much large quantity water. The result is dehydration and poor health.

Body type

When taking all kinds of measurements, it is also useful to focus on your body type.

There are three types of physique:

• – thin. It is distinguished by narrow bones, elongated arms and legs. This type of person does not have much fat and muscle in their body. They have an intense metabolism, so ectomorphs simply cannot imagine what “” is. Even the most unhealthy foods like mayonnaise and buns will not make them fat.
• – have wide bones, muscles predominate over fatty tissue. Their body responds to physical activity as quickly as possible. It is mesomorphs who quickly earn beautiful relief.
• – the bone has average parameters, but the metabolism is slow. Adipose tissue predominates over muscle tissue. It is endomorphs who have problems with excess weight. Even foods such as lean steamed fish can cause obesity.

Having determined your body type, you can calmly determine where exactly to start and transform your body shape.

Anyone who has been even slightly interested in a healthy way life and weight loss knows that it plays a big role in appearance body fat percentage. The fashion for a curvaceous figure has passed for a long time and, by modern standards, beauty lies in a slim, fit, athletic body. Accordingly, the lower its percentage in the body, the more aesthetically pleasing a person looks.

But here, too, there are norms, neglecting which you risk getting obesity or anorexia instead of beauty. Also, maintaining body fat within normal limits is extremely important for health. Deviations in one direction or another can lead to disastrous consequences, sometimes even irreparable. Fat layer accumulates not only on muscle tissue, but also on internal organs, which is especially dangerous. You've probably heard the concept of “visceral fat.” So what is the optimal body fat content? How to properly reduce its percentage and not harm your health? Where is the line between beautiful slimness and excessive thinness and where can you “get” the desired relief? To understand how to determine the percentage of body fat and find out the answers to the questions, read the information below.

If you are overweight and can see with the naked eye that your fat percentage is higher than normal, then you should precise measurements and are not needed. They are necessary for athletes who carefully control their nutrition and exercise. It is difficult for them to determine something “by eye”.

There are many methods for determining its percentage in the body, but, unfortunately, not all of them are accurate:

• caliper - a specialized device with a scale - has a high error;
• X-ray - minimal deviations;
• special scales and other gadgets - the error is about 6% (highly depends on current state organism);
• bioelectric resistance - there is also an error;
• “by eye” - the error is large, but the method is the simplest and most common.

Let's look at each in a little more detail. The caliper measures the thickness of the skin in the fat fold. Measurements are taken in several places, and then the results are summed up and applied to several equations. Disadvantages of this method: the equations are not accurate from the very beginning; if you clamp less skin, you will get an underestimated result, and if you clamp more, you will get an overestimated result. So you won’t be able to calculate the correct coefficient. X-ray has a smaller error than the previous method, but is still not accurate, this has already been proven by a number of studies. Moreover, a lot depends on the device itself, the condition of the body, gender, weight and many other factors. The error ranges from 4 to 10%. The most accurate method for determining your body fat percentage is the four-section test.

Here the body is conventionally divided into four components:

• bones;
• water;
• muscles;
• adipose tissue.

All this is individually “weighed”, and the results are passed through a special formula. This method will help you reliably calculate your body fat percentage for women and men. If you judge by eye, a sculpted body contains about 10% fat, while a slender, non-sculpted body contains up to 20%. Well, if there is obesity at any stage, then it’s no less than 50%.

Practical advice: When determining the percentage using this method, you need to remember the role of muscle mass. The same indicator will be for a “jock” and a thin one. The only difference is the relief.

Body fat calculator

Result: Your body contains approximately fat (or ).

What is the minimum fat percentage

It is completely impossible to get rid of the fat layer, since it is also necessary for the normal functioning of the body.

Please note: For men, the minimum content is considered to be 5%, for women - 13%. If the percentage is below normal, internal organ failure will follow.

There is such a case in history. A bodybuilder who overdid it with fat loss has died. A small part of fat is and should be in all human organs and systems.

In addition to it, there are 2 more types:

• subcutaneous;
• visceral.

The latter accumulates on internal organs and is more difficult to get rid of. A small amount of fat is provided for the normal functioning of the body, but its excess leads to many serious diseases.

Expert opinion

Smirnov Viktor Petrovich
Dietitian, Samara

It is known that life is impossible without fat. And therefore, you shouldn’t spend all your time fighting excess fat. Even in aesthetic terms, a harmoniously developed figure is considered not to be one with knotty muscles intertwined with a protruding venous network, but one with pronounced but smooth lines. In the process of losing weight, both men and women need to take into account the characteristics of the body and first of all pay attention to them. So, it is necessary to understand what body type a person belongs to: normosthenic, asthenic or hypersthenic. U different types Losing weight starts in different ways. In addition, you should not pay attention to where the fat comes from. It almost always happens that a person first wants to lose weight on his stomach, but the neck or buttocks begin to lose weight. The body itself knows where it will utilize excess energy reserves, and therefore there is no need to get upset and interfere with the natural process.

Normal (healthy) body fat percentage

Obesity cannot be healthy by definition. U World Organization Health has a chart that indicates a healthy fat percentage.

Men
Age	Short %	Healthy %	High %	Obesity
20-40 years	Below 8	9-19%	20-25	Above 25
41-60 years	Below 11	12-22%	23-27	Above 27
61-79 years old	Below 13	14-25%	26-30	Above 30
Women
Age	Short %	Healthy %	High %	Obesity
20-40 years	Below 21	21-33%	33-39	Above 39
41-60 years	Below 23	23-35%	35-40	Above 40
61-79 years old	Below 24	24-36%	36-42	Above 42

As mentioned earlier, a low content of subcutaneous (and not only) fiber leads to death, and a high content leads to many diseases. There is a norm for body fat content and it is worth sticking to it.

Visceral fat

For a long time, the accumulation of visceral fat in adults was attributed to genetics - predisposition and so on. But scientists have proven that a fat woman is not to blame for your obesity. The content of visceral fat increases along with subcutaneous fat, and genetics have nothing to do with it.

It becomes harmful when contained:

• for men from 20%;
• in women from 40%.

Reducing body fat percentage

Losing weight is a difficult task, but it can be done. In the first couple of kilograms you lose faster than the last few. At first glance, everything is simple - you need to eat less (kcal) than you spend. This is how the body begins to take energy from fat reserves, burning them. But the slimmer you become, the harder it is to lose a few extra pounds.

Please note: The greater the initial body weight (fat), the faster it goes away from the first weeks of training. Further more difficult. As fat mass decreases, more and more effort is required to achieve the next result.

For example, the initial weight is 100 kg. During the first month of training and proper nutrition you can lose 5-10 kg. In the second month, 3-7 kg are lost under the same loads, and so on. Therefore, you need to increase the load as the weight decreases. An experienced trainer can help you choose the right initial and further exercises, and it is better to consult a nutritionist when choosing a diet. The percentage of body fat, both when losing weight and when playing professional sports, is more important than calculating BMI (body mass index). The latter only shows the ratio of height and weight; there are even calculators to calculate it. But this is not enough for a full assessment of physical development.

What to do to get the desired relief

When losing weight, it is important not only to get rid of fat, but also to achieve toned and defined muscles, even if not very pronounced. Below are guidelines on what you should and shouldn't do every day to move from one "fat category" to another.

% fat in men	% fat in women	What to do	Restrictions
From 20	From 30	To dial: there are semi-finished products; large portions; consume food quickly	Lead a sedentary lifestyle; eat little fruits, vegetables and other healthy foods; do not keep a balanced diet; sleep as little as possible.
15-20	25-30	+2 servings of food with big amount protein a day; + 2 small servings of vegetables; workouts or active activities 3-5 times a week	Reduce the amount of (slightly) processed carbohydrates; Consume slightly less high-calorie drinks.
13-15	23-25	Add protein to 2-3 meals per day; +3 servings of vegetables per day; activity 45 minutes a day; 1-2 workouts per week; sleep 7 hours a day; fight stress.	Desserts up to 3-5 times a week; drinks with a lot of calories 3-5 times a week.
10 - 12	20-22	Take full control of your diet; protein and vegetables 1 serving daily; + small amount of omega-3 fatty acids; + some processed carbohydrates; 50 minutes of activity every day; 4 workouts per week; sleep at least 8 hours; fight stress.	Desserts no more than 1-2 times a week; 1-2 high-calorie drinks per week, no more.
6 - 9	16 - 19	Full power control; + protein, vegetables, healthy fats; calorie/carbohydrate cycling; activity 75 minutes every day; 4-5 training sessions per week; sleep 8-9 hours; fight stress.	Carbohydrates only on special days; desserts up to 2 times a week; up to 1 high-calorie drink per week; restaurants up to 2 times a week.

A normal percentage of fat requires constant maintenance: proper nutrition, physical activity. Indicators above normal can lead to many diseases, including diabetes, problems with the heart muscle and the whole vascular system, joint diseases and so on. List possible complications too long.

Important! A low percentage of fat is also considered a disease - anorexia. And it can end in death.

With your current low body fat levels, you need to work hard to maintain them. The higher the initial weight, the easier it is for fat deposits to disappear. The less fat becomes, the more difficult it becomes to lose. It is important to monitor your diet and activity - a sedentary lifestyle and eating fast food only contributes to the accumulation of unnecessary and dangerous fat deposits.

When losing weight, it is very important not only to lose weight, but also to get rid of fat. Nutritional adjustments do not always allow a woman to return to the norm that is optimal for her constitution without harm to her health. Therefore, monitoring the volume of subcutaneous fat tissue and striving to lose it, rather than wasting muscle mass, is the main criterion for proper weight loss.

What a girl or woman needs to know before starting to lose weight

The problem of excess weight for many millions of women comes first. Of course, everyone knows that in order to lose weight you need to adjust your diet and exert yourself with physical activity.

To lose weight you need to adjust your diet and exercise

A popular formula for a person’s body mass index (BMI), which allows you to calculate your ideal weight based on existing weight and height, until some time it was considered in the best possible way health assessments. However, recent research by scientists has proven that BMI does not “distinguish” between muscle and fat tissue and only shows the heaviness of a person’s body in general.

This is a false indicator of a healthy person. The model turned out to be not a good enough calculator, especially for physically developed, active people.

People with a normal BMI often have high percent fat content in the body and the tendency to develop cardiovascular diseases.

Important! There are two types of fat in the human body - subcutaneous and visceral. An excess of both leads to serious disruption of organ function and the occurrence of various diseases. Of course, this affects the beauty and harmony of the body.

About the fat content in a woman’s body

Fat is present in the body of all healthy people and this is normal. First of all, it serves as a source of energy. Secondly, it is a kind of “protector” of internal organs, protecting them from injury and hypothermia. It actively participates in all metabolic processes and affects male and female reproductive function.

But how much fat should a woman have in her body so that she can boast of a beautiful body and feeling good, for most people losing weight remains a mystery.

When calculating the percentage of fat mass in the body, individual indicators should be taken into account. These are age, weight, height and physical activity.

Body fat percentage is calculated individually

Unlike men, women are naturally more prone to storing fat to nourish the fetus during pregnancy and lactation. The percentage of fat in young and mature women cannot be the same by definition. After all, hormonal levels and the ability to have children depend on this amount.

Thus, its deficiency leads to disorders menstrual cycle and improper functioning of the ovaries. Athletes working on creating a fitness figure strive for minimally low indicators. Together with specialists, they determine the calorie content of the diet and the activity of physical activity.

Important! The storage of fat cells in the body occurs not only when there is an excess of calories, but also during fasting. Receiving insufficient calories to maintain optimal body function, the body stores and stores them in case of a prolonged fast for energy.

The norm of fat, water and muscle mass in the body of women

There is no specific indicator of fat mass content, since no two organisms are alike.

What percentage of body fat is normal for women and girls? The answer to this question depends greatly on age:

• up to thirty years of age, a level of 16-20% fat is considered normal;
• ladies from 30 to 50 - 18-23%;
• for older women 20-25%.

There should be at least 55-60% water in the body of a healthy person.

Important! IN medical center You can calculate and find out your own ratio of water, muscle and fat. For this, a special device is used - a caliper or a computed tomography method.

How to correctly calculate the percentage of fat in a woman’s body

So, the goal becomes clear - find out the percentage of body fat, create an individual program for losing weight while increasing muscle mass. Step by step guide will help you cope with the task and achieve incredible success over a certain period of time.

First you should learn how to calculate the percentage of fat content in the body.

1. Numerous online resources will help you calculate the norm of body fat in women. Online calculators, where you need to enter your own indicators, they will quickly and correctly calculate the amount of fat mass.
2. To independently calculate fat volumes, a caliper will help - a special device for measuring subcutaneous folds on the body. Calculations of the percentage of body fat are performed using formulas or tables based on the obtained figures.
3. Measurements can be taken quickly and conveniently using scales with an analyzer.

The percentage of body fat has been determined, the norm for women has been given, all that remains is to create a program for getting rid of it and building muscle. To achieve tangible results, you must adhere to certain conditions.

The main principles of the weight loss process should be:

• reducing calorie intake with the introduction of sufficient protein into the diet, which is building material for muscle tissue;
• the calorie deficit should be moderate so that fat is lost, but muscle mass is maintained, that is, 20-25%;
• when training 4-6 hours a week, you need to consume 2.4 g of protein, 2 g of carbohydrates and 0.4 g of fat per kilogram of weight;
• preferences in the gym should be given basic exercises, as well as jogging and weight training;
• Knowledge about the main types of body structure will help you plan the training process correctly.

Important! For those new to gym Losing fat mass and gaining muscle is quite easy and quick, provided proper nutrition and regular exercise.

To successfully lose weight you need to eat enough protein foods.

According to the advice of experts, the optimal percentage of fat in men and women can only be achieved by following a daily routine.

Important! One of the main rules is the ability to get enough sleep, devoting at least 8 hours of sleep per day.

The process of body reconstruction must be approached step by step. Most common mistake It happens to many people that in one workout they are trying to burn excess fat and build muscle. This is impossible! Training processes for different, interchangeable purposes should be separated from each other by at least 5-6 hours.

At an optimal rate of fat mass in women, the process of acquiring sculpted, beautiful body done faster and easier. It is enough to adhere to a suitable diet and exercise regularly in the gym.