Body fat calculator

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Body fat percentage calculator

It is generally accepted that fat in the human body is bad, and it is imperative to get rid of it. This is true when it comes to excess fat, especially visceral fat (in the abdominal cavity, around the internal organs). But in moderation, adipose tissue is not only useful for the body, but also irreplaceable. Without it, the work of the brain, muscles, joints, digestive and endocrine systems is impossible. And most importantly, fat is a powerful source of energy that protects the body from exhaustion and heat loss.

What percentage of body fat should I have

In 1 kilogram of adipose tissue, 7700 kilocalories of energy are stored, which is enough to maintain the viability of an adult's body for 3-4 days. Thus, subcutaneous (and, to a lesser extent, visceral) fat can be compared to a “battery” that is always with us and protects the body from exhaustion even in the absence of nutrition.

But with an excess of adipose tissue, its advantages are offset by disadvantages: metabolic disorders, hormonal disruptions, increased stress on the heart, etc. Therefore, it is important to maintain an optimal balance and prevent obesity, which can disrupt the functioning of all vital systems. To do this, there are special methods that allow you to determine and control the percentage of fat in the body:

Bioimpedance analysis. When a weak electric current is passed through the human body, its resistance is measured, which differs markedly in adipose tissue and all other tissues of the body. The method is absolutely painless, but requires financial expenses and a trip to the clinic.
Using a caliper. This is a special tool that measures the thickness of skin folds in different parts of the body: on the sides, abdomen, back, hips, etc. The data obtained is compared with special tables and allows you to find out approximate body fat content.
Lyle McDonald formula calculation Only suitable for untrained, non-strength athletes. The method takes into account the body mass index (BMI), which is calculated as m/h², where m is body weight (in kilograms) and h is height (in meters). The resulting BMI result is checked against the table (different for men and women), and shows the percentage of body fat.

These are the most common ways to determine the percentage of adipose tissue in the body, but far from the only ones. An alternative option is to use special online calculators that quickly calculate the desired percentage from the entered data, and with a fairly high accuracy. Regardless of which method you use, the result will be classified as follows.

For men:

Less than 6% is depletion.
6 to 13% is athletic.
From 14 to 17% - good physical shape, but with a little obesity in problem areas (most often the abdomen).
18 to 25% is normal/average fitness.
25 to 40% overweight
More than 40% are obese.

For women:

Less than 10-14% is depletion.
14 to 20% is athletic.
21 to 24% is in good physical shape.
25 to 30% is a normal/medium shape.
30 to 45% overweight
More than 45% are obese.

According to studies, a woman's body has an average of 5-10% more adipose tissue than a man's body, which approximately corresponds to the criteria described above.

Interesting facts

In an adult human body, there are between 10 and 30 billion fat cells, the size of which does not exceed 120 micrometers (millionths of a meter).
Fats can act as an absorbent for soluble vitamins, and absorb them in bulk. Therefore, vitamin complexes and vitamin-containing foods (berries, fruits, vegetables) are recommended to be consumed separately from fatty foods.
The work of the human central nervous system is impossible without the presence of fats in the body. So, they are necessary for the formation of a special substance - myelin, which is an insulator for the electrical impulses of the brain and nerve cells.

Summing up, we can say that fats are no less important for a person than proteins and carbohydrates. The main thing is to maintain an optimal balance of BJU, and exclude trans fats contained in margarine, chips, various convenience foods, and fast food from your diet. And natural animal and vegetable fats should be consumed in limited quantities. As for subcutaneous and visceral fat, which is mostly synthesized from fast carbohydrates, its amount can be controlled using special tables and online calculators, in combination with proper nutrition and physical activity.

How to calculate body fat percentage

Excess weight (obesity) is one of the global problems of mankind in the 21st century, the cause of which was the abundance of high-calorie foods high in fast carbohydrates, and a sedentary lifestyle. The task of every modern person is not to allow a set of extra pounds, as they not only worsen the quality of life, but also cause serious harm to health.

Decreased immunity, kidney and liver disease, stress on the heart, indigestion, increased risk of diabetes - this is not a complete list of problems that obesity can lead to.

How to lose weight

As a rule, people begin to think about the right way of life only when they have gained excess weight. Getting rid of it is not so easy, but it is quite possible - if you set yourself such a goal and follow a few important rules:

Ensure a daily calorie deficit, or in simple words - consume less than you spend. The calorie content of foods is almost always indicated on the packages or specified on the Internet, after which it remains only to make the right diet out of them. And to determine the basic level of metabolism and the daily amount of calories, it is enough to use special online calculators.
Drink more water. Moreover, we are not talking about mineral water / soda, but about pure fresh water without additives. It is able to "accelerate" the metabolism by 24-30%, so it is best to drink water before meals. The main thing is not to overdo it so as not to overload the kidneys.
Drink black coffee and green tea (no sugar). These traditional drinks are high in caffeine and antioxidants and boost your metabolism by 3-11%. The main thing is not to add any additives to drinks: sugar, milk, cream, etc. So, 100 grams of regular black coffee contains only 7 kilocalories, and when sugar is added, this figure increases to 22.3 kilocalories.
Exclude refined carbohydrates from the diet. These are primarily sweet and starchy foods, including bread, pasta, cookies, pastries, cakes, etc. They provoke a sharp increase in sugar levels in the blood, and instead of saturation, they only increase the feeling of hunger.
Gradually reduce portions. Having set a goal to eat less, portions should be reduced gradually - no more than 5-10%. Small dishes that visually increase the amount of food are well suited for this task. So, a full small plate for our subconscious looks much more attractive than a half-empty large plate, and this psychological effect can be used to lose weight.
Add plenty of spices, but within reason. Black pepper, paprika, chili - these additives can speed up metabolism and reduce hunger. Unfortunately, they are not suitable for everyone, and are contraindicated for people suffering from gastritis, ulcers and other diseases of the digestive system.
Eat plenty of fiber, which is found in grains and vegetables. Not only does it improve digestion, it also induces a deep feeling of fullness - at a relatively low calorie content. If after a sweet cake you want to eat almost immediately, then after a bowl of porridge, the feeling of hunger will be blunted for several hours.
Eat more protein foods. Meat, fish, mushrooms, legumes - these foods quickly satisfy hunger and are slowly digested, which requires additional energy for the body. Chicken eggs are considered one of the best sources of protein, especially their protein, which is fully digested.
Properly organize your wake and sleep patterns. It's hard to believe, but poor sleep is one of the main causes of obesity, increasing its risk by 55-90%. You need to sleep at least 7-8 hours (without breaks), and only at night - so that the production of melatonin and growth hormone is not disturbed.
Try not to treat food as a source of pleasure. The reason for overeating is almost always psychological, and we eat not because the body needs nutrients, but because when eating delicious food pleasure hormones are produced. Therefore, one of the main tasks in losing weight is to learn to treat food as fuel and reduce psychological dependence on it.

Nutritionists also recommend chewing food slowly, as the brain needs time for the effect of food eaten to translate into a feeling of fullness. In addition, well-chewed food is better absorbed in the body, and does not clog the digestive tract. And, of course, to maximize the effect of the diet, you can not neglect physical activity - the only effective way to quickly burn calories.