It is traditionally believed that the formula for calculating the ideal weight is height in centimeters minus one hundred. For example, normal weight with a height of 180 cm is 80 kg. Despite the fact that this formula really allows you to assess the presence of a pronounced excess or lack of body weight, the resulting figure is erroneously considered ideal weight. Ultimately, gender and age must be considered.
In most cases, the ideal weight of a person is the weight that he had at the age of 18-20 years. However, often a sedentary lifestyle and regular excess disrupt metabolism and lead to a set of excess fat mass. On the other hand, exercising and gaining muscle also increases weight - but with a positive effect on health.
Note that modern nutritionists do not start at all from the formula for calculating the ideal weight (or even not from the body mass index), but from. This indicator allows not only to calculate the conditional deviation from the “normal” weight, but gives an understanding of exactly how much excess fat is present. High fat levels are dangerous, even if the number on the scale is perfect.
// Formulas for calculating the ideal weight:
- Brock's formula (growth minus one hundred)
- Lorentz formula
- Quetelet body mass index
Overweight or excess fat?
When determining the ideal weight according to the formula, you must always remember that adipose tissue is twice as light as muscles. A man with a height of 180 cm and a weight of 80 kg can be both a fairly obese person and a muscular athlete - however, the body mass index will be the same. The difference can only be seen with a full body composition analysis - including quantification.
Experts believe that it is the presence of visceral (internal) fat that poses a serious threat to health. In addition to the mechanical effect - such fat squeezes the stomach forward and creates a large belly - visceral fat is actively included in the metabolism. An excess of this fat is associated with increased levels of "bad" cholesterol, high blood pressure and impaired insulin action.
The definition of the ideal weight according to the formula “height minus one hundred” was proposed in 1850 by the French researcher Paul Broca, based on the analysis of large amounts of statistical data. Interestingly, even the scientist himself in later works noted that the formula he derived is not at all universal - it is suitable only for people with a height of less than 165 cm.
In 1929, Brock's formula was corrected by the British scientist Lorenz. Now the gender of the person was taken into account (the ideal weight formulas for men and women are different), as well as age. Lorentz noted that the calculations would be correct only for those people who are under 40 years old.
// Lorenz formula for men:
- Ideal weight \u003d (height minus 100) - (height minus 150) / 4
// Lorenz formula for women:
- Ideal weight \u003d (height minus 100) - (height minus 150) / 2
Body mass index (Ketele formula)
In parallel with the search for a formula for calculating the ideal weight, in 1869 the Belgian scientist Adolf Ketele proposed a theory. According to this indicator, it is possible to indirectly assess whether the weight of a particular person is underweight, normal or overweight. The scientist argued that a BMI less than 18 means underweight, 18-25 - the norm, 25-30 - overweight, and a number above 30 - obesity.
// Ketele formula:
- BMI = (weight in kg) / (height in meters) 2
It is important to note that modern science does not consider BMI to be an accurate indicator for determining the presence of excess weight. Experiments show that body mass index revealed obesity in only a third of really obese men and half of women. The role, as we mentioned above, is played by the presence of internal fat - and its amount cannot be calculated by the formula.
How to calculate excess weight?
Despite the fact that the calculation of the ideal weight can be useful in the presence of obesity (the formula can show that the real weight exceeds the normal one by 15-20 kg), for people with a normal physique, any mathematical methods for determining excess weight will give only an approximate figure. Ultimately, to determine the normal weight, it is important to understand what type of physique a particular person has.
For example, they are distinguished by a slow metabolism and a massive bone structure - in contrast to the naturally thin, with thin bones. Sports, in turn, are characterized by a fast metabolic rate and increased muscle mass. Each of these body types will have their own limits of normal and ideal body weight.
Determination of body fat percentage
The definition material contains photographs of various types of male and female figures - focusing on them, you can determine your approximate percentage of body fat. The exact figure can be obtained by measuring subcutaneous fat with a caliper or special “smart” scales with the function of determining body composition.
Athletic men have approximately 6-13% body fat, the average normal figure is 18-24%, and obesity starts at 25%. In girls, the percentage of fat is significantly higher - an athletic physique is characterized by 14-20%, and the average level is 25-30%. Moreover, only this figure, and not at all the ideal weight formula, can show the presence of excess weight.
***
Using formulas to calculate ideal weight or to determine body mass index (BMI) is only suitable for people who are markedly obese or malnourished. Body fat percentage is a much more accurate indicator. However, it is important not only to know the amount of fat in the body, but also to constantly monitor the change in this indicator.
There is a kilogram, no matter what you have to weigh. What really separates muscle and fat is density. That is why everyone who goes to sports and diets may initially find that the volumes seem to decrease, and the weight not only stubbornly stands still, but even slightly increases.
There are no reasons for frustration, everything is going according to plan. If the ultimate goal is to decrease the number on the scale of the scale, for this it is worth being patient. Gaining weight is normal, a sign that you are working at the right intensity, which leads to a change in body composition. Your diligence will certainly be rewarded, and you will be sure to gain muscle and lose fat, gaining a toned figure and speeding up your metabolism.
“Weight gain with exercise is very common because muscle grows faster than fat is burned. In addition, the fat that has settled in the female body is more stable than the male, explains Dr. Joel Seedman, nutritionist and physical training. - Having entered the struggle for a toned body, you do not have to worry about a small increase in weight. Take a closer look, you probably already look slimmer, because elastic muscles replace the friability of adipose tissue.
How to measure body fat percentage
There are several methods. For example, an electronic system for measuring body composition, which is popular in dietary clinics. The operation of such devices is based on the passage of light and safe currents through the tissues and the subsequent analysis of the signal passage. Adipose tissue delays the signal, and water and muscles conduct it almost without loss, which informs the gadget about their percentage.
A more accurate and traditional test for the thickness of the fat fold is performed by a device with the funny name "caliper" - a specialist clamps the skin or a metal instrument similar to a caliper. The percentage of fat is calculated using measurements on 3-4 or even 7 different parts of the body. The results obtained are compared with a calculation table that compares the thickness of the fold in millimeters, age and percentage of body fat. The figures for men and women differ, so it is important to focus on the correct table.
Here are the main indicators of female "standards" corresponding to the type of physique:
- required fat - 10-13% (a percentage below this is fraught with health problems);
- athletic body - 14-20%;
- good physical shape - 21-24%;
- average level - 25-31%;
- full figure - 32% and above.
How to Calculate Your Ideal Weight and Body Fat Percentage
While there are no official guidelines for reducing body fat, most experts agree that losing one percent per month is safe and doable. If you want to calculate how much weight you need to lose to reach your ideal percentage, you can use the following formula:
lean body mass: (1 - one percent of desired body fat) = ideal weight
Lean body mass (BMT) is the weight without taking into account body fat. For example, you weigh 60 kg at 25% body fat (which means BMT = 60 × 0.75 or 45 kg), but you are convinced that you need to lose five kilograms of weight and achieve 20%, respectively.
You would think so.
A healthy, slim and toned body is what will always be in fashion. A lot of people are trying to get rid of excess body fat. But at the same time, not everyone knows what is the norm of fat in the body, and how to determine it, but a lot depends on this indicator. Let's try to understand this issue.
Quite often there is a situation when two people who have the same weight: look completely different. One is slender and fit, while the other at the same time looks, to put it mildly, not too perfect. The fact is that weight is, in principle, not the indicator that you should be guided by in assessing your physical form. Muscle is much heavier than fat, hence the difference in appearance with the same figure on the scale.
How the body combines bone and muscle mass, as well as water and fat, is of key importance. Therefore, what should be the percentage of fat in the body is normal, you need to know not only those who are losing weight, but also those who, in principle, monitor their health. Not only excess fat is dangerous, but also its lack, since fat has quite a few important functions, in particular, protective and reserve. A low percentage of body fat provokes problems with potency in men and problems with the menstrual cycle and fertility in women.
In this way, fat performs the following functions:
- protects the organs of the body;
- helps maintain a normal temperature;
- contributes to the preservation of nutrients in the body;
- softens joints;
- contributes to the accumulation of energy.
To maintain health and lead a full life, a woman needs a percentage of body fat of 13-15, and a man - at least 5-9%. If this indicator is lower, then serious violations in the performance of their functions by the bodies and dangerous consequences of this are possible. If the percentage of body fat is normal, a person will feel and look good, and his reproductive organs will work as they should.
Fat is especially important for the female body. It helps to ensure the normal synthesis of female hormones, promotes the proper functioning of the genital organs, ensures a normal menstrual cycle, and makes it possible to endure and give birth to a child. The amount of fat can increase with age. Excess of it is a consequence of certain disorders, but quite often it is a consequence of a lack of physical activity and constant overeating.
Normal body fat
It is impossible to name the exact figure that would determine the rate of fat content in the body. But there is a range within which each individual person can have his own size. This is determined by many features of the body. One person may have a higher percentage of fat than another of the same sex and age, but he may feel much better.
The amount of fat in the body should not exceed the upper bar, but you need to pay attention to the lower bar, since the lack of body fat is fraught with serious consequences.
Body fat percentage in a woman's body must remain within the following limits:
- age up to 30 years - 15-23%;
- age 30-50 years - 19-25%;
- age from 50 years - 20-27%.
For men Normal body fat percentage looks like this:
- age up to 30 years - 11-18%;
- age 30-50 years - 14-20%;
- age from 50 years - 16-22%.
In women with a normal physique, fat is located in the abdomen, chest, waist, and hips. If it accumulates on the arms, shoulders, shins, patella, this may indicate a tendency to edema, metabolic disorders, hormonal disruptions, so it makes sense to consult a doctor.
The indicators of fat in men are also important. For them, this determines the work of many important systems, in particular, the reproductive and digestive systems. However, it is easier for men to reduce the percentage of fat, since their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If a representative of the stronger sex deposits accumulate in the abdomen, this indicates a violation of the gastrointestinal tract. If they are localized in the area of the sides, chest, hips, this indicates malnutrition, as well as hormonal imbalance - an increase in the level of female hormones in the body.
The table below will show in more detail what should be the norm of the percentage of fat in the body of a woman and a man.
Visceral and subcutaneous fat
Two types of fat accumulate in the human body: subcutaneous (visible) and visceral (internal). located near the surface of the skin, it can be seen and felt.
If you determine that your performance is not ideal, be careful. Trying to achieve a sports figure, do not go beyond the boundaries of the physiological norm. In addition, keep in mind that each person is individual, and he has his own “healthy” norm. For example, if a girl decides to reduce body fat from 18% to 13%, she may get a menstrual irregularity. The indicator will also correspond to the norm, but here the individual characteristics of the organism will already play a role. Therefore, while working to reduce body fat, watch your feelings. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But to normalize the level of fat is useful.
If the norm of fat in the body of a woman or a man is exceeded, then you need to reconsider your lifestyle. Most often it is enough to normalize the lifestyle, Change your diet and exercise more. From physical activity, first of all, you need to focus on, since it is they who burn fat. , or a bicycle - you can choose whatever you want.
Proper nutrition is also very important. Avoid strict diets, because they do not lose fat, but muscles and fluid. Eat wholesome, balanced, moderate meals. It is recommended to eat often and in small portions, to exclude fast food, sweets, pastries. Healthy fat-reducing foods include lean protein sources (meat, fish, eggs, dairy), grains, fruits, and vegetables. You also need to drink enough water.
Knowing how much fat should be in the body of a woman and a man, you can adequately assess the state of your body. Remember that excess fat is a danger, but the same can be said about its lack. Fat is both a friend and an enemy in equal measure, and so that it is only the first for you, control its percentage in the body.
How to find out the rate of fat in the body: video answer
A few years ago, health status was determined using body mass index (BMI). Today indicator appearance and general well-being is the percentage of body fat - the amount of fat in% of the total body weight of a person.
Those who follow the figure and strive to always have a slim and toned body should know that the ideal ratio of body fat in the body cannot be calculated. Normal body fat percentage varies markedly between people and is due to factors such as genetics, body type, age, individual activity level, dietary habits, etc.
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 numeric expression that is the ratio of a person's weight to their height. Everyone 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 also determine BMI in another more popular way: measure your height in centimeters and subtract one hundred from this number. For instance:
Height - 180 cm - 100 \u003d 80 and also - 10 \u003d 70 - the ideal BMI for women in kilograms.
And the percentage of fat in the body - this means the total weight of a person minus the weight of fat in his body.
For example, with a weight of 68 kg, and 6.8 kg of body fat, the percentage of fat in it is 10% (6.8/68).
This figure may vary when a person is gaining or losing fat. This percentage can also change when a person builds muscle or loses muscle mass.
Proper nutrition and strength training to increase weight, for example, from 68 to 78 kg, usually results in an additional 2.2 kg of fat. In this case, the percentage of fat will already be about 12% (9/78).
As you can see, the percentage of body fat can vary depending on the changes that occur with the human 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, while calculating body fat percentage is better suited for estimating 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, the content of 16-20% and 20-21% of body fat is considered acceptable (taking into account the age category), and for men - 8-14% and 10-14% (see Table 1). The presence of such indicators provides a lean physique. How it looks visually is shown in the picture below the table.
For perfect health, 10-15% fat is a great option for the strong half of humanity, which is worth striving for. However, men who want to highlight six pack abs should control the fat content within 10-11%, the abdominal region is the very place where body fat “loves” to accumulate.
Women aiming for a six-pack abs may need to drop their body fat percentage to around 14-16. It should be noted that for some of the fair sex, this figure may be too low. And the lack of fat in the body is fraught with adverse consequences for women's health.
How to determine the percentage of body fat?
To determine the amount of fat in the body, there are several methods: simple ones that you can do yourself, and complex ones that require special devices.
So, you can set the percentage of subcutaneous fat using a regular ruler, caliper or caliper, an instrument that measures 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, capturing 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 on which the levels of fat are indicated.
Body fat percentage can also be estimated using measuring tape: first measure the circumference of the body, and then, using special formulas, calculate the content of body fat.
Scales with a fat analyzer will help you determine the percentage of body fat. Before getting on the scales, the user must enter their 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 body fat percentage.
There are a huge number of sites on the Internet that provide online calculators.. By entering your parameters, you can easily set the fat content in your body. Here's what it looks like
This detailed guide will show you how to determine your body fat percentage and how to monitor your progress with a caliper, a device that measures skinfold thickness. This method is the most accurate way to measure body fat.
This guide should help you learn how to determine your body fat percentage using a caliper. It includes detailed tables and charts. You can ask any questions you have in the comments to the article.
Caliper is a device designed to measure the thickness of the skin fold. By taking measurements in key places, you can quite accurately determine the total percentage of body fat, as well as estimate the percentage of subcutaneous fat.
The figures show the locations where measurements are to be taken. You will need to turn to someone for help, as you will not be able to reach all the points indicated on your own. It is very important to take measurements as close as possible to the place indicated in the figure.
How to take measurements correctly
If you are right-handed, with your left hand, gently squeeze the skin-fat fold at the measurement site. Place the caliper tips with your right hand as shown in the figure below. The tips should be located at a distance of 7.5 millimeters from the fingers of the left hand, with which you continue to compress the skin-fat fold. Release the caliper lever so that the levers compress the skinfold. Hold the skin-fat fold with your left hand throughout all measurements.
It is important to hold the skin fold with your hands so that the caliper only measures the thickness of the skin fold. You may notice that immediately after pinching, the caliper may “crawl”, after a couple of seconds the “crawl” will slow down, then it is necessary to fix the measurement. Before releasing the caliper, it is necessary to fix the measurement on the scale.
Data collection and body fat percentage calculation
Take measurements at all four points depicted in the pictures below, and record the obtained data on the caliper scale. No matter in what order, add up all four values obtained. You can determine the percentage of body fat from the table located at the end of the instructions. Please note that the data for women and men are different, so do not confuse.
You may also have noticed that the percentages are not for every millimeter. This is due to the fact that in this case the table will be too large. To get the exact value, you need to interpolate neighboring values. For example, the sum of measurements for a woman in the 16-29 age group was 29 millimeters. This is between 28 and 30 millimeters in the table. The percentage of fat at 29 mm -18.6%, at 30 - 19.5%. Thus, for 29 mm, the percentage will be 19.0%. Another example, a 40-year-old man, the total sum of measurements is 42 mm. The table shows the values for the fold size 40 and 45 mm. 42 is 2/5 between 40 and 45. The percentage of fat for 40 is 20.3%, for 45 it is 21.8%. 2/5 between 20.3 and 21.8 is approximately 20.9%.
Where to take measurements
Triceps (back of the shoulder):
The point is exactly in the middle between the shoulder and elbow joints. The fold is taken in a vertical direction directly in the center of the back of the shoulder.
Biceps (anterior part shoulder):
It is measured in exactly the same way as triceps, only in this case the crease is taken at the front of the shoulder.
shoulder blade:
Just below the shoulder blade. The fold is taken at an angle of 45 degrees, as shown in the figure.
Waist:
Just above the ilium, and the pelvic bone. The fold is taken almost horizontally, as shown in the figure.
Table for calculating the percentage of fat mass
Now it remains to determine the percentage of body fat according to the tables.
For men:
| Men | |||
| Amount in mm | Age 16-29 | Age 30-49 | Age 50+ |
| 20 | 8.1 | 12.1 | 12.5 |
| 22 | 9.2 | 13.2 | 13.9 |
| 24 | 10.2 | 14.2 | 15.1 |
| 26 | 11.2 | 15.2 | 16.3 |
| 28 | 12.1 | 16.1 | 17.4 |
| 30 | 12.9 | 16.9 | 18.5 |
| 35 | 14.7 | 18.7 | 20.8 |
| 40 | 16.3 | 20.3 | 22.8 |
| 45 | 17.7 | 21.8 | 24.7 |
| 50 | 19.0 | 23.0 | 26.3 |
| 55 | 20.2 | 24.2 | 27.8 |
| 60 | 21.2 | 25.3 | 29.1 |
| 65 | 22.2 | 26.3 | 30.4 |
| 70 | 23.2 | 27.2 | 31.5 |
| 75 | 24.0 | 28.0 | 32.6 |
| 80 | 24.8 | 28.8 | 33.7 |
| 85 | 25.6 | 29.6 | 34.6 |
| 90 | 26.3 | 30.3 | 35.5 |
| 95 | 27.0 | 31.0 | 36.5 |
| 100 | 27.6 | 31.7 | 37.3 |
| 110 | 28.8 | 32.9 | 38.8 |
| 120 | 29.9 | 34.0 | 40.2 |
| 130 | 31.0 | 35.0 | 41.5 |
| 140 | 31.9 | 36.0 | 42.8 |
| 150 | 32.8 | 36.8 | 43.9 |
| 160 | 33.6 | 37.7 | 45.0 |
| 170 | 34.4 | 38.5 | 46.0 |
| 180 | 35.2 | 39.2 | 47.0 |
| 190 | 35.9 | 39.9 | 47.9 |
| 200 | 36.5 | 40.6 | 48.8 |
For women:
| Women | |||
| % of fat from the sum of measurements in all 4 points | |||
| Amount in mm | Age 16-29 | Age 30-49 | Age 50+ |
| 14 | 9.4 | 14.1 | 17.0 |
| 16 | 11.2 | 15.7 | 18.6 |
| 18 | 12.7 | 17.1 | 20.1 |
| 20 | 14.1 | 18.4 | 21.4 |
| 22 | 15.4 | 19.5 | 22.6 |
| 24 | 16.5 | 20.6 | 23.7 |
| 26 | 17.6 | 21.5 | 24.8 |
| 28 | 18.6 | 22.4 | 25.7 |
| 30 | 19.5 | 23.3 | 26.6 |
| 35 | 21.6 | 25.2 | 28.6 |
| 40 | 23.4 | 26.8 | 30.3 |
| 45 | 25.0 | 28.3 | 31.9 |
| 50 | 26.5 | 29.6 | 33.2 |
| 55 | 27.8 | 30.8 | 34.6 |
| 60 | 29.1 | 31.9 | 35.7 |
| 65 | 30.2 | 32.9 | 36.7 |
| 70 | 31.2 | 33.9 | 37.7 |
| 75 | 32.2 | 34.7 | 38.6 |
| 80 | 33.1 | 35.6 | 39.5 |
| 85 | 34.0 | 36.3 | 40.4 |
| 90 | 34.8 | 37.1 | 41.1 |
| 95 | 35.6 | 37.8 | 41.9 |
| 100 | 36.3 | 38.5 | 42.6 |
| 110 | 37.7 | 39.7 | 43.9 |
| 120 | 39.0 | 40.8 | 45.1 |
| 130 | 40.2 | 41.9 | 46.2 |
| 140 | 41.3 | 42.9 | 47.3 |
| 150 | 42.3 | 43.8 | 48.2 |
| 160 | 43.2 | 44.7 | 49.1 |
| 170 | 44.6 | 45.5 | 50.0 |
| 180 | 45.0 | 46.2 | 50.8 |
| 190 | 45.8 | 46.9 | 51.6 |
| 200 | 46.6 | 47.6 | 52.3 |
What is the normal or ideal body fat percentage?
What is the normal or ideal body fat percentage? This is probably the most difficult question. Each person has their own ideal percentage. It depends on age, gender and heredity. In addition, the desired percentage of subcutaneous fat for athletes varies depending on the sport. For example, swimmers perform better at a higher body fat percentage than runners. But there are still some generalized data that are true for each person.
For men:
For men under the age of 30, the normal proportion of fat is 9-15%, between the ages of 30 and 50 - 11-17%, over 50 - 12-19%. Must stay within or below the upper limit.
For women:
For women under the age of 30, the normal proportion of fat is 14-21%, aged 30 to 50 - 15-23%, over 50 - 16-25%. Must stay within or below the upper limit.
It should be noted that the presented ranges are not averages, but desirable indicators for residents of the US and the UK. The actual average body fat level is much higher than normal, as Lately the number of overweight people has increased significantly.
How to identify muscle loss or gain
Loss or gain measurement muscle mass- one of the most important areas where you can use the obtained data on body fat. Knowing the percentage of fat content and weight, you can easily determine the weight of "lean body mass". Since muscle tissue is a component of muscle mass, a change in "lean mass" is often caused by a change in muscle mass.
In order to determine lean mass, it is necessary to accurately measure body fat and body weight. After a diet or training, measurements must be repeated. Any change in muscle mass reflects how much muscle you have lost or gained.
Example for men:
For example, a man weighing 95 kilograms, the percentage of body fat is 30%. We multiply 95 kg by 30%, we get 28.5 kg - the weight of fat contained in the body. Subtract 28.5 from 95 and get 66.5 - lean mass. After a month of regular training and proper nutrition his weight dropped to 88 kilograms, and the percentage of fat to 25% (22 kg). Thus, now his lean mass is 66, that is, in a month he lost 500 grams of muscle and 6.5 kilograms of fat. An excellent result, indicating that he chose the right training and nutrition program.
Before:
Fat mass = 30% and Body weight = 95 kg.
95 x 0.30 = 28.5 kg. 95 - 28.5 = 66.5 kg. lean mass
After:
Fat Mass = 25% and Body Weight = 88 lbs
88 x 0.25 = 22 kg. 88 - 22 = 66 kg. lean mass
Difference:
66.5 - 66 = 0.5 kg. loss of muscle mass
28.5 - 22 = 6.5 kg. fat loss
Example for women:
Woman weighing 68 kilograms, body fat percentage 30%. Fat mass will be 20.4 kg. We subtract the resulting number from her 68 kilogram weight and get 47.6 kg of lean mass. After a month of a low-calorie diet, she lost 10 kilograms and now her weight is 58, and her body fat percentage is 27% (15.6 kg.). Lean weight - 42.4 kg. Thus, the loss of muscle mass was 5.2 kg, and fat - 4.8 kg. From this it follows that she lost almost an equal amount of muscle tissue and fat, which indicates an incorrectly chosen weight loss program.
In the form of formulas, all calculations will look like this:
Before:
Fat mass = 30% and Body weight = 68 kg.
68 x 0.30 = 20.4 kg. 68 - 20.4 \u003d 47.6 kg. lean mass
After:
Fat mass = 27% and Body weight = 58 kg.
58 x 0.27 = 15.6 kg. 58 - 15.6 \u003d 42.4 kg. lean mass
Difference:
47.6 - 42.4 \u003d 5.2 kg. loss of muscle mass
20.4 - 15.6 \u003d 4.8 kg. fat loss
People who have lost a lot of muscle and gained a lot of fat due to low activity can actually regain lost muscle and burn fat at the same time. For example, a man, 68 years old, weight 70 kg. The sum of measurements taken with the caliper indicates 28% fat. This is 19.6 kilograms of fat and 50.4 kg of lean mass. For 4 months active strength training and the correct month, his weight dropped to 68 kg, and the percentage of fat to 18%. Thus, the fat mass was 12.2 kg, and the lean mass was 55.8 kg. That is, in 4 months he threw off 7.4 kg of fat and gained 5.4 kg of muscle.
schematically:
Before:
Fat mass = 28% and Body weight = 70 kg.
70 x 0.28 = 19.6 kg. 70 - 19.6 = 50.4 kg. lean mass
After:
Fat mass = 18% and Body weight = 68 kg.
68 x, 18 = 12.2 kg. 68 - 12.2 = 55.8 kg. lean mass
Difference:
55.8 - 50.4 \u003d 5.4 kg. a set of muscle mass
19.6 - 12.2 \u003d 7.4 kg. fat loss
How to determine the weight at a certain percentage of fat
If you know your current weight and body fat percentage, then you can determine how much weight you will have at a particular percentage of body fat. This is pretty easy to calculate. First, subtract your current body fat percentage from 100 and divide that by 100 minus your desired body fat percentage. Multiply the resulting number by your current weight, and you will find out your weight at a certain percentage of body fat. For example, a woman is 66 kg, the percentage of body fat is 32%. Her goal is 21% body fat and she wants to know what her weight will be. Subtract 32 from 100 and get 68. 21 from 100 equals 79. Divide 68 by 79, we get 0.86. Multiply 66 by 0.86 and get the desired weight - 56.8 kg.
Thus, she learned that in order for the body fat to be 21%, she needs to lose about 10 kg. But this formula works provided that a person does not lose muscle mass. This can be avoided with proper training and diets. If weight loss occurs due to a low-calorie diet, then muscle mass will also decrease and weight for a certain percentage of fat will be even lower.
Schematically:
Body fat percentage = 32% ~ Desired body fat percentage = 21% ~ Current weight = 66 kg.
100 – 32 = 68
100 – 21 = 79
68 ÷ 79 = 0.86
Possible weight = 66 x 0.86 = 56.8 kg.
Another example, a person involved in strength sports, current weight 91 kg, body fat percentage 21%, desired body fat percentage 5%. How much does he need to weigh to achieve this goal?
Body fat percentage = 21% ~ Desired body fat percentage = 5% ~ Current weight 91 kg.
100 – 21 = 79
100 – 5 = 95
79 ÷ 95 = 0.83
91 x 0.83 = 75.5
91– 75.5= 15.5 kg.
Thus, to have a body fat percentage of 5%, he needs to get rid of 15.5 kg of fat, and lean mass should be 75.5 kg. Checking the content of subcutaneous fat will allow him to check whether the loss of hard-gained muscle mass is on the way to his goal or not.
This concludes the information on how to measure and control the percentage of fat and lean mass ends. If you want to discuss one of the points presented or disagree with something, then we are waiting for your questions and comments in the comments.
