The ratio of fat and muscle in the male body. The norm of fat in a woman’s body: minimum and maximum indicators, ways to reduce body fat

Created 03/18/2016

Many women, in pursuit of an ideal figure, go on half-starvation diets and rejoice at every kilogram that goes away. 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 intense training to lose fat or focus on strength training and nutrition to gain 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. The relative content of essential body fat is believed to be quite stable, ranging from 2 to 5% of lean body mass for different people.

Nonessential fat performs the function of thermal insulation of 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, total body water, 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

Determination of body composition is 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 different caliper models are produced, differing from each other in 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 your right hand, grab the skin-fat fold with the thumb and forefinger of your 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 thumb and index finger in the middle between the base and the 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 the 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, on the opposite side of the arm

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. There are different indicators for different ages. 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 is 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 shin

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 girth - in the place of greatest development of the 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 devices 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 passes 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, 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. Studies have shown that the 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 body temperature, hydration, recent exercise, and last meal may affect results. Even wet or sweaty feet, as well as large calluses on the feet, can skew the results. It has been established 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, cirrhosis of the liver, and heart failure. Additionally, these scales may overestimate body fat percentage in thin 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 general standards for the ideal percentage of body fat and muscle tissue. It depends on age, gender, fitness 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 having too little body fat can lead to health problems.

For women, the average muscle mass is 36%.

There is no perfect formula that shows whether you are overweight. But you can measure the percentage of fat in your body.

We will attribute the lack of an ideal formula to the fact that all people have different builds. Formulas based on height/weight can show the same recommendations for both a 100-kilogram jock and a 100-kilogram fat guy of the same height.

Therefore, the most effective indicator of how you look is your body fat percentage - the proportion of fat as a % of your total body weight. We talked and showed this in.

Definition "by eye"

In the basic texts of Zozhnik - “ ” and “ ” we show these photographs, from which you can clearly understand the example of fat level.

By looking at them and yourself in the mirror as objectively as possible, you could imagine and roughly determine your fat percentage, and at the same time see how you can change if you reduce/increase it.

The age-old question of beginners, “how to pump up abs?” is also related to the level of fat. - Everyone has six-pack abs, but they only become visible at a certain level of fat. Depending on the specific case, an athletic physique and sculpted abs are visible for men at a level of 6-13%, for women - 14-20%, and obesity begins at figures when fat accounts for a third of body weight or more.

Determination with a ruler

A method using a regular ruler, or caliper, or a special device - a caliper, which is essentially a ruler for measuring the thickness of a skin fold.

The technique is simple: stand up straight, find a point 10 cm to the right of the navel at its same height, pinch the skin and fat in this place with your fingers and measure the thickness of the resulting fold with a caliper (ruler, caliper).

The resulting figure in millimeters and age must be compared with this table showing fat levels.

FOR MEN:

FOR WOMEN:

Determination by calculator

There are also many fat percentage calculators online based on different body measurements. For example, there is one in our “Fitness calculators” section.

Current detection

The most accurate way to determine body fat percentage is bioimpedance, a measurement of body composition using a special device that passes a weak current through the body. The speed of the signal depends on the amount of fat, and the more fat, the slower the signal travels.

The body composition analyzer looks, for example, like this:

And it allows you not only to determine the percentage of body fat more accurately than previous methods, but will also give you a lot of other necessary information, show your body mass index, calculate your personal basal metabolic rate (your calorie intake), the ratio of sodium and potassium in your body. In large cities, it won’t be difficult to find a company that will measure all this for you - Yandex can help you.

The bioimpedance method is considered the most accurate of these - with an error of only about 1.5-2%.

Weighing in water

A very accurate, but also the most labor-intensive method, which is used in specialized clinics. The technique is based on the fact that due to its low density, fat has positive buoyancy and does not sink. A person is fixed in a special chair and completely immersed in water with his head,where they weigh. Several approaches are taken to ensure the result is as accurate as possible. The fat weight is then calculated using a formula.

This technique gives one of the most accurate results with an error of about +/- 3%, but there are few places where such a service is provided. For example, we were unable to find proposals on this topic on the Internet.

The dangers of low fat levels

The minimum fat level safe for health and life for a man, depending on individual characteristics, is 2-5%. At the same time, you need to understand that competing athletes with relief enter competitions with a fat level of 5-7%, but this is also a lot of stress for the body.

There are also extreme sportsmen - there is a known fatal case when an athlete died due to a low percentage of body fat, having previously achieved an indicator of 1%.

For women, the minimum fat level is 10-13%.

At lower percentages, metabolism deteriorates significantly, in men the production of sex hormones stops, in women the menstrual cycle stops, and these are only the most superficial signs of a negative impact on health.

We also talk about the dependence of life expectancy on body weight, where it was said about the negative effects of both excessively high and excessively low levels of body fat.

So don't get carried away and may the force be with you!

Probably everyone understands that the percentage of body fat is an important indicator.

It should not be overlooked, focusing only on kilograms and the arrow on the scale when losing weight. Because we want to get rid from fat, not muscle.

In addition, people with the same weight can look completely different. Therefore, knowing exactly how much fat is in the body is much more useful.

Subcutaneous and visceral

How to determine the amount of visceral fat? Excess is easy to notice by the disturbed proportions of the body: the stomach noticeably protrudes forward.

What percentage of internal fat should women and men have? No more than 15% of total body fat, regardless of gender. You can also understand that the norm of visceral fat is exceeded by simply changing your waist. For women, the dangerous figure will be 80 cm, for the stronger half of humanity - 90.

Of course, these are not ideal and not completely reliable methods, but they are the only ones available to people at home!

Why is it necessary to know?

Muscle is heavier than fat, so even with the same weight, two people can have completely different body quality. The lower the percentage of body fat and the higher the percentage of muscle, the more prominent the body will be. So beautiful, athletic body - not kilograms on the scale, because the “quantity of the body” does not always correspond to its “quality”. Women, for physiological reasons, have more fat cells than men, so it is always more difficult for women to build muscle mass.

A beautiful body really means a lot of work on yourself. Not a search for “miracle diets”, magic pills or the cunning technique of the third wife of the Chinese Emperor Tsin, but daily nutrition control, regular exercise in the gym and the desire to understand how it all works. Like the work of a sculptor who calmly and methodically carves a beautiful statue out of shapeless stone.

If you are losing weight and monitoring the quality of your body, then try to measure your body fat percentage at least once a month. This will help you not mindlessly lose extra pounds, but systematically improve your body composition.

Besides:

• You can track changes in your fat mass both while losing weight and while gaining muscle. This is much more revealing than the arrow on the scale.
• Knowing the weight of your lean muscle mass can be used to find out your calorie intake.

The norm for women and men: what should it be

So, what is the normal percentage of body fat for a woman?

• up to 30 years – 15-23%;
• from 30 to 50 years – 19-25%;
• from 50 years old - 20-27%.

Normal body fat percentage for men:

• up to 30 years – 11-18%;
• from 30 to 50 years – 14-20%;
• from 50 years old – 16-22%.

If there is more than 32% fat, a person develops obesity.

More visual tables:

How to find out on your own at home?

There is no exact way to find out how much fat is in the body. There are more accurate methods, there are simple methods that show this approximately.

How to determine from a photo

Cheap and cheerful: to determine your body fat percentage, you need to find a body shape that is as similar as possible to yours:

For girls and women, an athletic build is characterized by 14-20% body fat, good physical shape - 21-24%, average body fat - 25-31%. At the same time, a fat level below 10% is extremely dangerous for the female body and leads to the cessation of .

For men, 6-13 percent body fat means a toned, athletic physique and fairly defined abs, 14-17% means good physical shape with a small amount of fat in problem areas, 18-25% means an average level of shape, and above 25% means obesity.

On the positive side: This is the fastest, free and easiest way. To determine your body fat percentage, you need to find a body shape that is as similar to yours as possible.

From the negative: requires your assessment of yourself, which is not always objective. We may unconsciously “throw off” a few pounds in our minds and compare ourselves to the slimmer version in the photo. In a word, with a probability of 80% this method is a “finger in the sky.”

How to measure with a caliper

Caliper- a special device that measures the thickness of the skin-fat folds in different parts of the body. Based on the obtained figures, the percentage of subcutaneous fat is determined using special tables or formulas.

How to measure body fat with a caliper -!! only for women!!

1. Posterior shoulder: The fold is taken vertically in the middle between the shoulder joint and the elbow.
2. On the side: The fold is taken from the side diagonally in the middle between the lower rib and the hip bones.
3. On the stomach: The fold is taken vertically at a distance of +-2.5 cm away from the navel.

% fat = (A-B+C) + 4.03653, where:

• A = 0.41563 x (sum of all three folds in mm),
• B = 0.00112 x (sum of all three folds in mm squared),
• C = 0.03661 x age in years.

Measurement common for women and men

We add the resulting numbers in mm and find out the percentage of subcutaneous fat using the table:

On the positive side: inexpensive, fast, you can do it yourself at home, fairly accurate indicators.

From the negative: You need practice to learn how to use it correctly or someone else's help, calculations using formulas are required.

How to calculate online

There are also many fat percentage calculators online based on different body measurements. So you can easily calculate online. For example, these:

On the positive side: fast, does not require any activity.

From the negative: the calculation is unreliable.

How to calculate with scales and analyzer

How scales determine the amount of fat and muscle in the body: the device passes a weak current through you and calculates tissue resistance.

On the positive side: fast, suitable for regular home use.

From the negative: the same as for bioimpedance - not always accurate indicators, since the figure can be affected by water balance (edema). High-quality scales will cost more than 10,000, but it’s better to refuse cheap ones - it’s a waste of money. When repeated measurements, fluid loss may show on the scale a decrease in the percentage of fat mass, although in fact it has remained unchanged. The only way to use such scales is to track the trend - let the number lie, but what is important is its increase or decrease over time.

How to Calculate Body Mass Index from Lyle MacDonald

The method is only suitable for untrained people, i.e. for beginners who have not yet started strength training. For the lucky owners of visible muscles built in the gym beyond the “norm”, this method is not suitable.

To determine your body fat percentage, you need to know your body mass index: BMI = weight in kg/height in square meters

How to check with professionals

How to calculate quantity by bioimpedance analysis

In short, recently I have again changed my approach to food, to training, and in general to the psychological side of my fitness and my ideals of the female body. I am working on the mistakes I made and making peace with my body. I’m thinking of making an article about these mistakes, but the main one lies in the terrible word “fat.”

Namely: I didn’t get enough fat in my diet for a long time (on average it was 30-40 g per day) and was too zealously chasing a low percentage of body fat. Why this is very bad will be discussed in today’s post. But if we talk about nutrition, today I try to eat at least 80-100 g of fat per day. And I deliberately increased the percentage of body fat from 18-19 to 21-23. Yes, at first it was unusual to perceive myself after 18%, but my priority is still health.

The idea of ​​this post belongs to the guru in the field of health and healthy eating - Dr. Andrey Beloveshkin. Actually, the post was created in collaboration with him. More precisely, the post was created by him in collaboration with me :)

So, fat. It plays a lot of important roles in our body. From how healthy our skin looks and how firm, elastic and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced if the percentage of body fat is too low (hello, fitness bikini ! Soon you will shoot me in a dark alley :)). I have already touched on this topic: with a lack of body fat and fat in food, the first thing that suffers in the female body is the reproductive system and reproductive function.

The body begins to save resources, and gradually turns off functions that it can do without and... survive. Why should he think about procreation if he himself is now in danger?..

Let's figure out why fats (both those that we eat and those that we carry on ourselves) need to be understood, forgiven and pardoned.

It is important to ensure that external fat does not fall below the acceptable minimum.

You can measure subcutaneous fat according to science - by measuring the thickness of the folds in different places. You can try to control it through the numbers on the scales (but there is a nuance here: it is impossible to determine the percentage of fat and dry mass). I have long come to the conclusion that the simplest and most reliable way is a mirror. You undress, stand in front of a full-length mirror and... look. No, not in the “Ugh, I’m fat!” way, but you adequately examine everything that hangs or doesn’t hang. If there is too much fatty tissue in the body, it will be revealed by folds, tuberosity, cellulite, belly, axillary and knee ridges. And in general the general appearance is so-so. If it doesn't hang anywhere, then everything is fine. Veins, protruding tendons, cubes and individual bundles of muscles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, I’m saying this :) You didn’t think so. No wreaths on bellies. No lean muscles. I really want children in the future, to be honest. And I really don’t want problems with hormonal levels.

Therefore, let the dry bodies remain for the gymnasts who are trying to make money from this. People who want to stay healthy need to understand: artificially created redundant dry body is not healthy. I emphasize: unnecessary. So that you don't read this as an excuse for gluttony and obesity :)

Speaking in numbers, 20-25% fat is the norm for a woman. The maximum excess fat is up to 15% excess body weight if it is subcutaneous fat (not internal fat). When it falls below 9-10%, the body goes into a serious deficit, which causes the entire system to fail. For men, the critical threshold is lower - 4-6% body fat.

If you don't eat enough fat every day, your body will lose weight for a while, yes. It will make you happy. Only on the sly will our cunning and very smart body slowly turn off the extra light so as not to waste energy, as it seems to it. And so that you don’t have to spend your whole life replacing all your electrical wiring, it’s important not to get to that point. Experts recommend eating at least 1 gram per kilogram of body weight, but my feeling is that the body still needs more. Especially to a body that, like mine, is constantly in motion and in mental work. Therefore, today I try to eat 1.5-2 grams - depending on the intensity of the day. By the way, a diet rich in fats also saturates better.

It is important to control subcutaneous fat so that it does not fall below normal! When the level of subcutaneous fat is below 7%, women go into deficiency mode, hormonal disruption and menstruation stops. With a long absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Things are not so happy for men either. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Super relief is the lot of professional bodybuilders and it is harmful. If you are going to carry a couple of extra pounds, then it is better to do it on the buttocks than in the liver.

Control the energy balance: income and consumption

Energy balance is the ratio of the number of calories we take in from food and the calories we burn during physical activity. The difference between the total caloric content of the diet and the calories that are burned during physical activity is the available energy, which the body can use to run wild. More precisely, use it to maintain life and your loved one.

Recently I've been eating about 1700 kcal per day (and it's still not enough! but I'm working on increasing it). Luckily, I stopped eating at 1200 kcal. Because objectively, given my level of brain and physical activity, this is not enough. According to the most conservative estimates, one workout costs me 400 kcal. But this is very modest - I can burn 800! But let’s start from the average value of 400 kcal.

This means that my body has 1300 kcal per day left for everything. He can allocate it to his internal affairs and other goodies. There is such a concept - a basic need, or basic metabolism. This is the minimum energy that we need simply to live and function normally. And do nothing about it. Just lie down. As you can see, even now, having increased my daily calorie intake, I am underfeeding myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details below.

If you don't give your body energy for basic needs, it will slowly but surely lead to problems.

How to find out your balance?

First we need to know your body fat percentage. My average body fat percentage now is 23% (9 months ago it barely exceeded 18%, and now I look at those photos and understand: well, skinny, well, a tomboy, no ass, just bones - so what?).

Fat can be calculated using special impedance scales, or a bioimpedance device. The percentage of fat can be calculated using a special calculator in different ways and choose the average one. A good calculator, for example, . But it will require precise girths of different parts of the body, which will be discussed further.

We calculate dry mass using the formula: dry body mass (mass without fat) = current weight - (current weight x current % body fat).

My weight today is 56 kg, and my fat percentage is 0.23 (23%). I think for myself:

Dry weight = 56 - (56 x 0.23) = 43 kg.

The minimum available energy requirement is 30 kcal per kilogram of dry body mass. At a level below 30 kcal, your sex hormones will “sprinkle”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely begin to act up. After reducing to 20 kcal per kilogram, real problems with the head begin.

Optimal for a normal life, well-being, without a threat to health and almost without a threat to your figure - this is 40-45 kcal per kilogram of dry body mass (body weight without fat - we have already found out how to calculate it above).

This means that for my 43 kilos of lean mass, my caloric intake should not be lower than 43 x 30 kcal/kg = 1290 kcal. And this is only the minimum basic need!

And for almost a year I gave so many calories to my poor body for life, and for work, and for training... Don’t repeat it! Although it is very easy to get hooked on a low-calorie needle because it gives quick results. At what cost is another question.

My basic optimal calories: 43 * 45 = 1935 kcal. Since I don’t lie on the couch all day, this figure needs to be multiplied by a correction factor depending on physical activity.
Many of you have seen this list, I'm sure:
1.2 = sedentary lifestyle, sedentary work, very little or no sports activities
1.3-1.4 = light activity (some daily activity + light exercise 1-3 times a week)
1.5-1.6 = average activity (workout 3-5 times a week)
1.7-1.8 = high activity (active lifestyle and heavy training 6-7 times a week)

I now have average activity and a correction factor of 1.5. This means my minimum is 1.5*1290= 1935, and my optimum is 1935*1.5= 2900 kcal. If we assume that now my daily caloric intake is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, I am missing more than 200 kcal). This can be corrected by reducing the intensity (or frequency) of training or increasing the number of calories. Let's say, in my case, adding two eggs (180 kcal) or one avocado (205 kcal) will help me. Or skipping half of your workout (200 kcal) - and this will be enough to balance your energy balance. But I would prefer to leave my physical training as it is, and at the same time eat more.

I’ll be honest: I’m already increasing my caloric intake, I don’t weigh my food and don’t bother with accurate calorie counting - I just eat. And it’s so good for the whole body, so calm. I'll watch it a little more and then tell you. But even visually there is a difference. By the way the skin looks all over the body, for example...

You can also calculate your level of basic and general needs using a calculator. For me, the minimum number of calories for my physical activity was 1880 kcal, which is close to my calculation (1935 kcal).

Why is it important not to go into the red for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.

And this is where the action-packed movie begins: metabolism slows down, the functioning of the thyroid gland and sex hormones deteriorates, mood and energy drop, depression and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.

Therefore, Andrey Beloveshkin strongly recommends: even when losing weight or maintaining our normal weight, we should not go beyond the limit of 30 kcal per kilogram of dry body mass for more than 2-3 days. Under no circumstances should you do as they advise: “eat less, exercise more.” This will cause you to lose weight but increase the amount of bad fat (visceral fat).

I’ll add on my own behalf: be reasonable, don’t listen to those who advise living on one lettuce leaf and killing yourself while training. Treat your body with care and respect, and it will thank you. Do not gesture, otherwise the body will respond with even greater gesture. Restoring metabolism and hormonal levels, treating the reproductive system is long, difficult and, in every sense, expensive.

Watch the amount of internal fat!

“The most dangerous thing is internal fat, which is hidden in the stomach. It disrupts hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes a craving for various kinds of addictions: from sweets to drugs and dependent relationships,” says Andrey.

But the most unpleasant deceit lies elsewhere, friends. Bad fat, which grows against the backdrop of fasting, drying, chronic overload and stress, can “melt” our body. Change its composition and kill the quality.

This means that disrupted sex hormones and stress hormones “reprogram” our fat cells. “Reprogrammed” fat begins to behave indecently, which leads to the appearance and intensification of problem areas: we seem to be thin, but cellulite on the thighs, butt and even calves blooms in lush color! Moreover, even more noticeable than before.

What does a normal, average girl do in such a situation? Right! He gets nervous, hungry, trains until he faints and... the circle repeats. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.

Studies of twins have shown that only 20% of the accumulation of internal fat can be at least somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but it can be present even in people of normal weight: athletes, models, petite girls.

Now we'll look at how to track your internal fat and health using... a measuring tape. This block will be useful for those who are interested in doing a little self-test, like, how am I doing now?

The key thing in our study is waist size. Almost all other indicators dance from it. After all, it is in the abdominal area that internal fat is hidden.

Let's take the tape. We give it to the experienced doctor Andrey Beloveshkin. We take one fitness blogger as a model and test subject. Who is not afraid to show you the truth of his body.

“Waist circumference should be measured midway between the bottom edge of the lower rib and the top of the pelvic bones (alternatively at the narrowest point, usually at the navel or slightly above). When tightening, you should pull the tape slightly, with an effort similar to lifting an empty mug. When measuring, the tape should be placed parallel to the floor. Stand calmly, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter,” recommends Andrey.

The hip circumference can be measured at the widest part of the buttocks - we determine it visually,” advises the doctor.

Neck circumference is measured at its narrowest point:

Thigh circumference - in the upper third:

My results: weight 56 ​​kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, abdominal height - 17.5 cm, hip 55 cm. Fat percentage 23%.

1. Waist circumference.

My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is already a boy’s story - I’m still for femininity. The normal waist circumference for women is up to 75 (80) centimeters, from 80 to 88 centimeters is weight gain, and over 88 is obesity. For men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from all causes. This also applies to people with normal and low weight!

2. Hip-waist ratio.

My ratio: 67 to 96 = 0.70 (ideal).

“The ideal numbers are 0.7 (0.65-0.78) for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good hip-waist ratio increases attractiveness, mental abilities and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). The hip-waist ratio is one of the best indicators of health,” comments Andrey.

I would immodestly add: mmmmm, bend!!! :)

3. Height-to-waist ratio

My ratio: 67 to 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.

The Body Shape Index shows the relationship between waist size, height and weight. The formula is complex, let's use a calculator. In addition to numbers, this index also provides a picture that shows where we are on the risk scale.

My body shape index is 0.0723 - this is normal. At the same time, the calculator also calculates the relative risk. For me it is 0.76. This figure means that I have a lower risk of disease than average (average risk = 1). The higher the number, the higher the risk of disease.

The circle on the graph is me :) The further to the left and lower the circle is, the better. The higher and to the right, the more dangerous.

5. Conic index (K-index).

“The formula is complicated and I haven’t found a calculator. Therefore, we divide the weight in kilograms by the height in meters, take the square root of this (in a standard calculator, the sqrt button) and multiply it by 0.109.”

0.109 x (square root of 56/1.7) = 0.63.

Then we divide the waist in meters by the resulting figure: 0.67/0.63 = 1.063.

So my conic index value is 1.063.

For men, the norm is a conical index of no more than 1.25, and for women - 1.18.

The higher the index, the more a person looks like a cylinder, and not like two cones meeting at the waist. And the higher the risk.

6. Neck

7. Waist-hip ratio.

My ratio: 67/55 = 1.22 (excellent). Normally, this index is less than 1.5 for women and less than 1.7 for men.

8. Abdominal height.

My value: 17.5 cm (excellent). The norm is up to 25 centimeters.

“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the vertebra of the back. Measure with your back pressed to the floor and your knees bent, at the level of the sacrum. By the way, an abdominal height above 25 cm is a risk of developing Alzheimer’s disease if you survive a heart attack at 50,” says Andrey.

The conclusion suggests itself: I recognized the body’s alarm signals in time, returned an adequate amount of fat to the diet and fat under the skin. All my health markers are in excellent condition.

I stopped gesturing and testing my body for strength. I am very sensitive and attentive to him. I'm listening. I make sure not to dry out, but not to float. And, as a small experiment showed, it’s not all in vain. Health markers are normal, which means I can move on with my life.

I wish the same for you :)

I would like to express my gratitude to Andrey for this post and for all the information he collected. And in general, for what he does for us - who care about our health. And yes, if you haven’t taken his “Healthy Eating Course” yet, I recommend it. After the course, I began to look at food completely differently and finally made friends with it after a 28-year war. And if you want beautiful posture and a straight back, then take the fresh course “Healthy Posture and Core Muscles”.

Photo: Dmitry Rudenko
Filming location: Global Fitness gym

You probably know that the higher the percentage of fat in the body, the worse it looks. People of the same weight can look different depending on the percentage of fat - and therefore muscle.

When losing weight, it is the percentage of fat that needs to be reduced - this is why starvation diets, which waste muscle and water, are dangerous. Unfortunately, even with the most reasonable diet, on average, for every 3 kilograms of fat lost, there is 1 kg of muscle and water.

Normal body fat percentage

The minimum amount of body fat is 3-4% for men and 10% for women. With this ratio, the muscle relief under the skin is perfectly visible, down to the last fiber. This relief can be achieved only by drying the body ().

But there is no point in achieving such extreme indicators in ordinary life. Fat is not just a harmful substance, it is very important for the body. With a small amount of fat in the body, problems with joints and hair begin.

A low percentage of fat negatively affects the skin. Since fat is necessary for the production of sex hormones, its deficiency leads to problems with potency in men (less testosterone is produced) and to menstrual irregularities in women.

Normal fat levels in women

Age	Close to ideal	Average	Above normal
18 - 24	22,1% - 24,9%	25,0% - 29,5%	From 29.6%
25 - 29	22,0% - 25,3%	25,4% - 29,7%	From 29.8%
30 - 34	22,7% - 26,3%	26,4% - 30,4%	From 30.5%
35 - 39	24,0% - 27,6%	27,7% - 31,4%	From 31.5%
40 - 44	25,6% - 29,2%	29,3% - 32,7%	From 32.8%
45 - 49	27,3% - 30,8%	30,9% - 34,0%	From 34.1%
50 - 59	29,7% - 33,0%	33,1% - 36,1%	From 36.1%
Over 60	30,7% - 33,9%	34,0% - 37,2%	From 37.3%

Normal body fat for men

Age	Close to ideal	Average	Above normal
18 - 24	14,9% - 18,9%	19,0% - 23,2%	From 23.3%
25 - 29	16,5% - 20,2%	20,3% - 24,2%	From 24.3%
30 - 34	18,0% - 21,4%	21,5% - 25,1%	From 25.2%
35 - 39	19,3% - 22,5%	22,6% - 26,0%	From 26.1%
40 - 44	20,5% - 23,5%	23,6% - 26,8%	From 26.9%
45 - 49	21,5% - 24,4%	24,5% - 27,5%	From 27.6%
50 - 59	22,7% - 25,5%	25,6% - 28,6%	From 28.7%
Over 60	23,3% - 26,1%	26,2% - 29,2%	From 29.3%

How to measure your own body fat percentage?

Approximately

Above you have already seen pictures from which you can determine your fat percentage using examples. There are quite a lot of them floating around on the Internet, so you won’t have any problems finding such pictures.

Look at yourself in the mirror as objectively as possible and compare it with the photo. Now look at photos of people with a lower percentage of fat: this is what you can look like.

Body Composition Analyzer Scales

Such scales are available in gyms, and in online stores you will find home versions - now they are inexpensive. They measure body composition using electrical impulses. The readings are based on data about how exactly various tissues resist when current is passed through them. These impulses can only be transmitted by organic mass that does not contain fat. This is how the data is displayed.

When buying an expensive item, remember that you cannot completely rely on this calculation - it is far from ideal.

Fat fold measurement

One of the most effective ways to measure your body fat percentage is to measure your body fat. To do this, you can use an ordinary caliper or an inexpensive available device - a caliper.

With this device you measure the thickness of the fold in at least 4 places. The device gives the most objective idea of ​​the percentage of fat tissue in the body.

Measure your fat fold in 4 places:

• At the waist: 10 cm to the right or left of the navel at the same level as it
• Biceps: middle in front
• Shoulder blade: slightly lower at an angle of 45 degrees
• Triceps: midway between the shoulder and elbow on the back side

Then add up the resulting numbers and find your fat percentage number in the table below:

Determining body fat percentage using a calculator

A simple, convenient and sure way. Simply enter your details in the table below.

Weighing in water

A very accurate method (error about 3%). Based on the fact that fat has increased buoyancy. A person is immersed in water with his head in a special chair and weighed several times. Then the fat weight is calculated using a formula.

Bioimpedance: determining body fat percentage using current

Bioimpedance is the determination of the percentage of subcutaneous fat in the body using a current passed through tissue. This method is not entirely accurate: results may vary in the morning and evening and depend on the amount of water in the body. The measurement error is about 2%. The speed of current flow depends on the quality of the tissue: the more fat it contains, the longer the signal takes to travel through it.

Body composition analyzers are usually available in all fitness clubs: you can undergo a bioimpedance examination there at any time. The equipment in gyms can be different: the ABC-01 Medass bioimpedance meter, single-frequency, is often found. This device measures resistance at 50 kHz between two electrodes placed on the right side of the wrist and foot. First, the device calculates the total mass of water in the body, then finds the amount of lean mass - body mass without fat. Lean mass is determined by dividing the total amount of water by the hydration coefficient of lean mass, accepted in the software as 0.73. The last step is to calculate your fat mass by subtracting your lean mass from your total body mass.

Scanme system

Some premium fitness clubs can be equipped with the ScanMe analytical system - developed by the Innovation Center of the Russian Olympic Committee and Moscow State Medical University. Sechenov. In 30-40 minutes the system measures almost all your indicators. It also includes a bioimpedance body composition analyzer (using current). In addition, the device is equipped with a pulse oximeter, a hypoxic generator and bicycle ergometer, a spirometer, a biochemical blood analyzer, and a dynamometer. As a result of the study, you get a whole book of your health indicators, including your mental state. To find where you can get tested on scanme in your city, use the search engine!

If you are losing weight, you need to monitor your body fat and avoid weight loss methods that cause you to lose muscle and water. Take photos, visit bioimpedance laboratories, take measurements with a caliper and get an objective picture of body fat content!