The norm of human muscle mass. The norm of fat in a woman's body: minimum and maximum indicators, ways to reduce body fat
For those who strive for a lean and toned body, there is no absolutely ideal percentage of body fat. Normal body fat percentage varies markedly between people and depends on various factors, including: body type, age, genetics, activity level, and nutritional habits.
Normal weight and body fat ratios vary considerably, but what is considered safe for maintaining good health is 5-9% for men and 13-15% for women, although there is no hard and fast "rule" about what can be too low for an individual.
The table below shows the minimum percentage of body fat for both sexes by age. Thus, the normal percentage of fat should not be lower than these values. As you can see, the table shows that body fat increases with age, and although this usually happens, it is mainly due to a decrease in activity levels.
Fat content by age and gender
|
Age |
30 – 50 |
||
|
Women |
|||
Normal body fat percentage
What is the normal percentage of body fat?
There are many ideas about normal body fat percentage for non-athletic people, including ranges of 16-20% and 20-21% for women, and 8-14% and 10-14% for men. These indicators provide a lean appearance.
For general health and fitness, for men, 10-15% is a good choice to aim for. However, men who want a six pack abs usually have 10-11% since the abs are where fat usually accumulates. Women who want a six pack may need to drop theirs to 14-16%, which may be too low for some and disrupt their menstrual cycle. Usually, they begin to noticeably decrease at about 18% body fat. The first place where you will notice changes is in those areas where fat deposits are already relatively small. For most, it's around the shoulders and collarbones.
Low fat and weight loss
Important to note: Studies show that low body fat does not cause amenorrhea (absence of menstruation for several menstrual cycles) per se. It is the energy balance (the ratio of calories received and spent) that in this case is the main determining factor of health. Thus, it can be said that for an athletic woman, it is quite possible to maintain the level of fat as low as that of adolescents without any negative consequences.
Often among those who strive to become super thin is achieved through a long-term negative energy balance (i.e. getting fewer calories than the body requires), and it is this negative energy balance that causes the loss of menstruation.
Thus, a lean, non-overtrained woman who pays special attention to nutrition and caloric needs is not likely to experience the negative effects of having a lower-than-average body fat content.
What is a normal percentage of body fat
Previously, men (and even some women) set their main goal - to pump muscles. But times are changing and now the main thing is “dry” mass, namely getting rid of fat mass in order to maximize muscle development. Just think of Brad Pitt in Fight Club or Cristiano Ronaldo at any point in time over the last ten years. Expressed muscles, not adipose tissue.
A similar figure - dry body weight, without unnecessary deposits - has recently become the main goal of trainers and gym visitors. But even if you do not strive for such pronounced muscles, it is worth knowing what percentage of body fat is the norm and whether you need to change it, since this amount is one of the main indicators of the health of the body.
"A normal body fat percentage reduces the risk of developing a variety of diseases," explains Dr. Luke Powles of Bupa's Crossrail Medical Center in London.
“It has been repeatedly shown that increased body fat leads to increased levels of cholesterol and blood pressure, which are risk factors for the development of cardiovascular disease. It can also cause certain types of cancer and diabetes. In men, high body fat leads to erectile dysfunction.
But the percentage of body fat to muscle mass should not be too low, as underweight also leads to the development of a number of diseases.
How much fat should ideally be? For men 20-39 years old, the rate of body fat varies from 8 to 20%, for men aged 40-59 - from 11 to 22%. Now it is much easier to find out your body fat percentage: smart scales, pocket scanners and fitness trackers will easily provide all the information about body composition. For conservatives (or economical) there is also an option - a caliper.
Before you start losing fat, it's worth learning a little about the biological processes behind it. Let's start with two types of fat: irreplaceable and accumulated.
Essential Fats
Essential fats are fats that are necessary for the healthy and normal functioning of our body. For men, this is about 3% of the total body weight. Without essential fatty acids, such as omega-3s from fatty fish, nuts, and seeds, the body is unable to process nutrients such as vitamins A, K, and D, which are responsible for immunity, blood clotting, and calcium absorption. Fat is also needed to protect internal organs and to regulate core body temperature.
Accumulated fat
The other kind, cumulative, is the result of an excess of calories consumed. When we eat, calories that are not immediately used for functioning (for example, to provide energy for breathing or maintain a heart rate) are converted into triglycerides, which make up stored fat. Frequent calorie surplus causing fat accumulation leads to weight gain. On the other hand, repeated calorie deficits force the body to use stored fat mass for energy, depleting stores and leading to weight loss.
Percentage of body fat
Simply put, fat is unused energy that is life-threatening. Its percentage in the body is the ratio of fat mass to total body weight. Returning to the question of what percentage of fat should be in the human body, it should be noted that this number is influenced by many factors, such as height, gender and heredity. It is generally considered that the "healthy" percentage for men aged 20 to 40 is at least 8% and no more than 20%. A healthy woman in the same age group should have a body fat percentage between 15% and 31%. These figures are based on data from the Royal College of Nursing for November 2015.
Table of percentage of body fat for men of different age groups
Most people can navigate by these indicators, however, it should be remembered that the table does not take into account the individual fitness goals of each. Bodybuilders typically aim for ultra-lean muscle mass and a body fat percentage of no more than 5-8%. Cyclists, gymnasts - some of the "drier" athletes - usually have from 5 to 12% body fat. In order to look as bold as possible, the indicator should be from 5 to 10%.
BMI and body weight
Body fat percentage is the best indicator of health. It is better suited for determining the constitution than the body mass index (BMI) that is starting to become obsolete or just weighing. Weight can vary significantly depending on hormonal surges, time of day, amount of food and drink before getting on the scales.
If you are very tall and heavily muscled, you are more likely to be in the overweight or even obese category according to your BMI. The problem is, BMI was developed in 1832 by the Belgian mathematician Adolphe Quetelet to determine the average person (determining how weight increases according to height), and not to detect underweight or obesity.
In the 1980s, BMI was adopted as a powerful tool for determining life expectancy, and has been the bane of muscular people ever since. Often, due to BMI, young people cannot get into the service of the police and other physical condition-oriented structures, since they still use this indicator when they are admitted. However, by measuring your body fat percentage, you're actually measuring body fat, not getting an estimate based on height and weight alone.
For many, it is surprising that low weight is not a sign of health. It is much more important that the fat content in the body is within the acceptable range. In parallel, people who monitor their health also evaluate the amount of muscle mass. With proper nutrition and exercise, both of these indicators are easily corrected.
Why is fat needed?
It should be understood that adipose tissue must be present in a person. Otherwise, the protective function of the body, including the internal organs and bones of a person, is eliminated. Adipose tissue also provides:
- normal functioning of the immune system;
- energy support of a person;
- absorption of vitamins;
- conduction of nerve impulses, which allows movement;
- transportation of nutrients to muscle cells;
- comfortable body temperature;
- protection from damage, because with falls, cuts and other injuries, adipose tissue first suffers, and then internal organs or bones.
No matter how much a person goes in for sports, he cannot live without a certain amount of fat. It is not worth getting rid of products that contain this substance. It should be borne in mind that excessive consumption of carbohydrates leads to their conversion into fats. Therefore, a balanced diet should be organized. Foods with polyunsaturated fats are very useful in small quantities for everyone: both children and adults.
How to determine the rate of fat in the body?
To understand whether the percentage of fat in the body is normal, you need to carry out certain measurements and calculations. Then they turn to special tables, which indicate what fat content is acceptable, taking into account:
- gender;
- age;
- working conditions;
- areas of residence, because in the north, in conditions of low temperatures observed for a long time, the percentage of adipose tissue should be greater.
There are many ways to determine the percentage of fat in the human body:
- Special scales. When indicating age and height, they give out the percentage of adipose tissue and water during the weighing process. They can be used in everyday life to track the dynamics of a decrease or increase in layers.
- Computer scan of the body, which calculates the percentage of fat more accurately.
- Measurement of selective skin folds to determine the fat content of a person.
- Bioelectric measurement.
- X-ray absorbiometry, which is done in 5 minutes, but has a high cost, etc.
Modern fitness centers for everyone provide paid services for measuring the ratio of fat and muscle mass. This allows you to get an idea of how much and what substances are contained in the body, to which health group a person belongs.
What indicators of adipose tissue are considered normal?
All people have individual characteristics, so it is customary to focus on the percentage of adipose tissue within certain limits. This allows you to talk about whether a person has problems, or whether he develops normally.
For those who do not play sports, the following rules have been adopted:
- for a woman - 15-25 percent;
- for a man - 8-14 percent.
This level should be in persons over 18 years of age. After 50 years, it is desirable not to go beyond the upper limit, but it is acceptable if the indicator is exceeded by 2–5%.
If a person lives in a northern area with a large number of days per year when there are frosts, the percentage of body fat can be 5-7% higher. The volume and appearance of a person often does not betray this. In such individuals, the metabolism is rebuilt in order to accumulate adipose tissue for a period of low temperatures, which prevents frostbite and protects the person as a whole.
For those who build a lean body, the fat content should be at the level of the lower limit or 3-5% lower. In a woman, an indicator of less than 16% is associated with risks of menstrual cycle failure and a decrease in reproductive function. Children under the age of 15 should have no more than 15% body fat.
How to measure adipose tissue at home?
If it is not possible to take a fat test in a medical setting, you can find it out at home. The measurement process looks like this:
- pull the skin fold in the center of the triceps and measure it with a ruler;
- carry out a similar procedure on the biceps, on the shoulder blade and under the navel;
- summarize the obtained indicators and write the result in millimeters;
- use the data of tables that can be found on the Internet, taking into account the age group, where the corresponding results are reflected.
Knowing the anthropometric parameters, you can use calculators that quickly give online results on body fat.
For a woman, measurements should be taken on days 3-7 of the menstrual cycle. Otherwise, the percentage of fat will be determined incorrectly. The body of the beautiful half is designed in such a way that before the start of a new cycle, not only the weight increases, but also the volume of the folds. They retain more moisture to protect a woman's body from fluid loss on critical days.
It would be appropriate to ask how many times such measurements should be taken. Doctors recommend for those who are engaged in weight loss to carry out calculations no more than once a month. For professional athletes before key competitions, it is reasonable to carry out tests on a weekly basis.
It must be remembered that a low rate of adipose tissue in the body does not mean that the figure will be beautiful. In order to form a physique, in any case, training is needed.
In order to motivate themselves to achieve better performance in physical development, an individual wants to see a decrease in fat percentage faster. If you do not comply with some conditions for the measurement, the level will be incorrect. As a result, there is a risk that the individual will become frustrated and walk away from an effective training regimen and stress. The rules for measuring the proportion of adipose tissue read:
- you need to evaluate on an empty stomach, i.e. 3-4 hours before taking indicators, the individual stops eating;
- 3 days before the test, reduce the amount of salt intake, reduce the amount of fluid you drink by a third, so as not to provoke the body to retain water;
- it is better to measure the folds in the morning, because after lunch the swelling increases;
- in winter, the indicators are more correct;
- it is better to delay skin folds with the help of a special tool - a caliper, which will reduce the error;
- the test should be carried out before training, and not after them;
- it is useful to drink a few glasses of lingonberry juice or diuretic teas a day before the test in order to remove excess moisture from the body.
How much adipose tissue a person needs, the body will tell itself. After all, the deterioration of health, poor appearance and the development of various diseases will indicate that the efforts to burn were excessive. For a man, the fight against adipose tissue is more successful, because nature has laid more of its cells in the waist area of women. This allows you to protect the fetus during pregnancy and internal organs throughout life. In the fight against excess weight, one should not forget about physiologically correct norms in order to maintain health for many years.
The percentage of body fat is an important indicator that many people ignore, focusing only on kilograms and an arrow on the scales. But we all want to get rid of fat, and not the weight of bones and muscles. In addition, people with the same weight can look completely different. Therefore, knowing how much fat is in the body is much more useful.
How to find out the percentage of fat?
There is no exact way to say this with 100% hit. There are more precise methods, there are simple methods that show this approximately.
1. Identification from a photograph
The fastest and easiest way. To determine your body fat percentage, you need to find a figure that is as similar as possible to yours.
2. Using the caliper
Caliper is a special device that measures the thickness of the skin-fat fold in different parts of the body. Based on the numbers obtained, the percentage of fat is determined using special tables or formulas.
Method number 1: measurements for women
1. Back surface of the 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 thigh bones.
3. On the stomach: the fold is taken vertically at a distance of +-2.5 cm away from the navel.
We calculate the percentage of fat using the formula:
% fat \u003d (A-B + C) + 4.03653, where:
BUT\u003d 0.41563 x (sum of all three folds in mm)
AT\u003d 0.00112 x (sum of all three folds in mm squared)
With= 0.03661 x age in years
Method number 2: measurement for women and men
We add the obtained numbers in mm and find out the percentage of subcutaneous fat using the table:
Cost: 500-800 rubles per caliper. Pros: fast, you can do it yourself at home, fairly accurate indicators. Cons: it takes practice to learn how to use it correctly or someone else's help, calculations are required using formulas.3. Bioimpedance analysis
Through the body with the help of electrodes attached to the ankles and wrists, a weak current is passed, after which the electrical resistance of the tissues is measured. The method is based on the fact that the fat mass and the rest of the “dry” body mass have different resistance.
Cost: 1000-3000 rubles in private clinics or free of charge under the compulsory medical insurance policy in state health centers. Pros: fast, does not require any activity. Cons: price, the need to visit the clinic, the use of equipment of different quality. Not always accurate indicators, since the water balance (edema) can affect the figure.4. Scales with body fat analyzer
The principle is the same as in bioimpedance: the device passes a weak current through you and calculates the tissue resistance.
Cost: 2500 - 10000 rubles Pros: fast, suitable for regular home use. Cons: the same as for bioimpedance - the price, not always accurate indicators, since the water balance (edema) can affect the figure. When measured again, fluid loss may show on the scales a decrease in the percentage of fat mass, although in fact it remained unchanged.5. Underwater weighing method
The method is based on the law of Archimedes: a solid body immersed in water loses as much in its weight as the liquid displaced by it weighs. Since lean body mass and fat mass are different in density, by comparing body density after normal weighing and underwater, the percentage of fat mass is determined. The method is complex and rarely used.
Cost: Unable to find out Pros: The most accurate method to date. Cons: duration 45-60 minutes, complexity of the procedure and probably high cost. Fear of diving.6. Definition by body mass index from Lyle McDonald
The method is suitable only for untrained people, i.e. for beginners who have not yet begun to engage in strength training. For happy owners of visible muscles built in the gym in excess of the "norm", this method is not suitable.
The Tanita diagnostic fat mass analyzer helps to Wellness assessment at home.
You will immediately know the content of fat and water in your body, as well as such important indicators of your health as:
- Percentage of body fat
- Percentage of water in the body
- Percentage of internal fat
- bone mass
- Muscle mass
- Physical Type Estimation
- Metabolic Score and Your Metabolic Age
The latest method used in the fat mass analyzer, allows you to determine these indicators at home.
1. Body Fat Percentage
Often the terms "obesity" and "overweight" are perceived as synonymous, however, this is not the same thing. Weight is the total weight of the body, including bones, muscles, water, fat, etc. Overweight - body weight in a particular person, exceeding that which is considered the norm for his height. Obesity is the excess accumulation of fat in the body, which poses a risk to health. Often it occurs when the intake of energy in the body with food exceeds the energy expenditure.
Scientists have proven a direct relationship between excess fat in the body and the risk of developing diabetes and cardiovascular disease. Being overweight is not always an indicator of obesity, as people differ from each other in body size, shape, and body type. For example, in athletes, body weight can be dramatically increased compared to the norm for its growth (due to muscle mass), but they cannot be considered obese, since the percentage of fat in their body is normal. At the same time, at a normal weight, the fat content may be higher than the established norms, which is a threat to health.
| Men | Women | |||||||
| Age | Good | Fine | Badly | Dangerously | Good | Fine | Badly | Dangerously |
| 18-24 | 10,8 | 14,9 | 19,0 | 23,3 | 18,2 | 22,0 | 25,0 | 29,6 |
| 25-29 | 12,8 | 16,5 | 20,3 | 24,3 | 18,9 | 22,1 | 25,4 | 29,8 |
| 30-34 | 14,5 | 18,0 | 21,5 | 25,2 | 19,7 | 22,7 | 26,4 | 30,5 |
| 36-39 | 16,1 | 19,3 | 22,6 | 26,1 | 21,0 | 24,0 | 27,7 | 31,5 |
| 40-44 | 17,5 | 20,5 | 23,6 | 26,9 | 22,6 | 25,6 | 29,3 | 32,8 |
| 45-49 | 18,6 | 21,5 | 24,5 | 27,6 | 24,3 | 27,3 | 30,9 | 34,1 |
| 50-59 | 19,8 | 22,7 | 25,6 | 28,7 | 26,6 | 29,7 | 33,1 | 36,2 |
| over 60 | 20,2 | 23,2 | 26,2 | 29,3 | 27,4 | 30,7 | 34,0 | 37,3 |
2. Percentage of water in the body
The percentage of water in the body is the amount of fluid in the human body, as a percentage of the total weight. Water plays a key role in many processes in the body, it is contained in every cell, tissue and organ. Maintaining an optimal balance of water in the body will avoid the risk of developing many diseases.
3. The percentage of internal (visceral) fat
Visceral fat is the fat found in the abdominal cavity and surrounding the vital organs of a person. Studies have shown that body fat distribution changes with age, especially after menopause.
Elevated levels of visceral fat increase the risk of diseases such as hypertension, heart disease, diabetes, etc.
The Tanita monitor measures % visceral fat from 1 to 59.
Range 1-12 - indicates that the level of visceral fat in your body is normal.
Range 13-59 - indicates that your body has an increased level of visceral fat. Try to change your lifestyle, perhaps with the help of the Proper Breakfast program and physical activity.
4. Bone mass
The measurement of bone mass is based on the determination of the mass of minerals in the body (calcium and other substances). Studies have shown that the development of muscle tissue strengthens the bones of the skeleton. This fact must be taken into account when drawing up a diet and physical activity so that the bones remain strong and healthy.
People suffering from osteoporosis or reduced bone strength due to age, pregnant women, etc. should carefully monitor the state of bone mass.
5. Muscle mass
This function allows you to determine the mass of muscle tissue in the human body. The muscle mass indicator takes into account all the muscles of the musculoskeletal system, smooth muscles (heart and digestive system) and the water in these muscles. In a healthy person, the average muscle mass is 75% of the total summer mass (human weight).
Muscles play an important role in the metabolic process. Muscle development requires a significant amount of energy, which is released as a result of the breakdown (burning) of fats.
6. Assessment of the physical type
This function takes into account the ratio of body fat to muscle mass. With the growth of physical activity, the amount of fat in the body decreases, while the physical type may change: hidden fullness - 1, full - 2, dense physique - 3, trained - 4, normal - 5, standard muscular - 6, thin - 7, thin and muscular - 8, very muscular - 9.
7. Basal Metabolic Rate (BMR) / Metabolic Age
This option allows you to determine the number of calories needed to carry out the metabolic processes of the body. This is the minimum level of energy your body needs to keep the respiratory, circulatory, nervous systems, liver, kidneys, and other organs functioning properly at rest. Your metabolic rate rises when you are active. This is because the musculoskeletal system (40% of the body weight), like a motor, consumes a large amount of energy. A significant part of the energy is spent on the work of the muscles, so an increase in muscle mass will also increase the PBM. The higher the PBM, the more calories are burned in the process of increasing muscle mass, which will reduce the level of body fat. The lower the level of PBM, the slower fat burning occurs, there is a higher likelihood of obesity with all the ensuing consequences.
The analyzer allows you to determine what age, on average, corresponds to the value of the basal metabolism indicator obtained as a result of measurements. If your PBM age is higher than your real age, it means that you should increase your lean body mass. By doing so, you improve your metabolic age.
Body parameters analyzer and consultant will help you create an individual weight loss program!