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One of the most objective indicators of body quality is not the numbers on the scale, but the ratio of muscle to fat. Today we will look at the question of how you can measure your body fat percentage at home, without resorting to the services of professional nutritionists.

When you are losing weight, it is important not just to lose weight, but to get rid of fat. As a rule, even if you eat in a reasonable calorie deficit, for every 3 kg of fat you will lose 1 kg of muscle. But in order to determine this accurately and, if possible, adjust your diet and physical activity, it is important to monitor the volume of subcutaneous fat, because the number on the scale will not always be indicative.

Muscle is heavier than fat, so even with the same weight, two people can have completely different body qualities. The lower the percentage of body fat and the higher the percentage of muscle, the more prominent the body will be. Women, for physiological reasons, have more fat cells than men, so it is always more difficult for women to build muscle mass.

How to measure body fat percentage?

There are several simple ways to measure your subcutaneous fat percentage. Since each method is not 100% accurate, we recommend that you try several options for calculations at once.

1. Measuring the fat fold

The most convenient and accurate way to calculate the percentage of body fat is to measure the folds of fat using a ruler. You can use a caliper, or you can purchase a special device for measuring body fat percentage - caliper. It is inexpensive and ideal for measuring your body fat percentage.

What is the essence of this measurement method? You measure the thickness of the fold in four different places and based on this, calculate the percentage of subcutaneous fat in the body. The final result is as close as possible to the real one, so this method is considered the most optimal for measuring body composition.

So, using a caliper, measure the thickness of the fold in four different places:

• Triceps: Midway between the shoulder and elbow joints on the back of the arm.
• Biceps: Midway between the shoulder and elbow joints on the front of the arm.
• Shoulder: The fold is taken just below the shoulder blade at an angle of 45 degrees.
• Waist: 8-10 cm to the right or left of the navel at the same level.

For clarity, it is shown in the figure:

Then you need to add all 4 values ​​and find the number of the resulting amount in the table (first column). Please note that even with the same fold thickness in men and women, the percentage of fat will be different:

2. Using body composition analyzer scales

A new generation of electronic analyzer scales are now available for sale, which measure the percentage of fat and muscle mass using modern technologies. The device provides the user with a number of important indicators, including the ratio of bone, fat and muscle mass, and the volume of water in the body. There are different opinions about the accuracy of the data, but such scales are very convenient to use at home.

3. Using various calculators

There are many different calculators on the Internet that measure body fat percentage based on age, height, weight and volume. We offer you two calculators - you can try both and compare the data obtained:

This method is not highly accurate, since measurements are taken based on body volumes.

If you are losing weight and monitoring the quality of your body, then try to measure your body fat percentage 1-2 times a month. This will help you not mindlessly lose extra pounds, but systematically improve your body composition.

In the process of losing weight, you should not focus only on the numbers on the scale. You can maintain a stable weight, but reduce fat mass and increase muscle mass. Or you can lose kilos, but at the expense of water and muscles. Track volumes, watch for changes in photographs, measure the percentage of body fat, and then you will be able to put together a more objective picture.

Weight standards depend on your height and build. In general, you have the right to weigh a little more than the upper limit of normal, but this will only be normal if your body fat percentage falls within the normal or even ideal range.

You can determine the body type of an adult by measuring the circumference of the wrist of the working hand: for asthenics (small build) it is less than 16 cm, for normosthenics (average build) - from 16 to 18.5 cm, and for hypersthenics (large build) - more than 18, 5 cm

Body Mass Index (BMI, BMI) - the ratio of weight to height is measured in kg/m2. It is calculated using a mathematical formula and does not reflect the ratio of fat and lean body mass of a person.

In general, BMI is low for thin people and high for overweight people. People with a BMI of 25 or more are considered overweight unless their body is very muscular. However, BMI does not take into account the amount of fat and muscle mass. For example, BMI may classify a thin, muscular person as overweight. It's famous lack of BMI formula. And here the figure for the ratio of waist size to height helps.

If your BMI is 25 or greater, your waist-to-height ratio is less than 0.5, and your body fat percentage is in the IDEAL or NORMAL range, you are most likely not overweight and your body type is classified as to the "muscular" type.

Waist to height ratio - waist to height ratio 0.5 or more shows increased amounts of abdominal (internal) fat for men and women. Visceral fat increases the risk of developing cardiovascular problems.

These standards depend on age. However, please note that even with age, the percentage of fat increases slightly. When you go beyond these norms, the risk of developing various health problems increases.

If you want to maintain your health, while following a weight loss program, you need to make sure that it is the fat weight that is reduced. At the same time, lean body mass may even increase slightly at the initial stage, which will have a beneficial effect on the speed of weight correction. In general, lean body mass should not undergo a sharp decrease. Any other changes in fat mass and lean body mass indicate an unbalanced weight loss program. In this case, you need to urgently contact your consultant and adjust your nutrition plan. This is exactly how the Herbalife weight loss program is built.

General recommendations of the Herbalife weight loss program: maintaining the calorie content of your diet will help control your weight. However, in addition to the total calorie content, diet should also be taken into account. After all, if during the day you skipped meals, and in the evening, when you came home, you cheerfully ate all the calories allotted for the day, then the next morning you will definitely notice a negative result. Therefore, you should remember that your food should be fractional . Those. There should be 3 main meals and 2-3 snacks. The intervals between meals should be 2.5-3 hours. The consultant will help you create your own nutrition program and evenly distribute both the calorie content and nutritional value of food, including such an important diet parameter as amount of protein .

Another important point - compliance with the drinking regime . An individual approach is required here so that adherence to this regime becomes a habit. Often, mistakes in this point lead to difficulties in following any weight loss program. Contact your consultant and he will teach you how to properly stay hydrated.

Why do you need to know your fat percentage?

To assess the intermediate results of the diet, it is necessary to monitor the content of muscle and fat in the body. Often, when one loses weight through diet alone, not only fat disappears, but also muscle tissue that the body needs - for example, the heart is a muscle. Muscles consume more calories. A body with more muscles looks more beautiful than another body with a higher percentage of fat at the same weight.

How is fat percentage determined?

Nowadays it is not a problem to buy medical electronic scales that show weight, percentage of water, muscles, bone tissue, required number of calories, assess physical condition and even metabolic age (based on metabolic rate). They have only one drawback - the high price. Another common method is to measure fat folds using a special caliper device. But what to do if there are no special scales and calipers?

Calculation of fat percentage using formulas

There are quite a few ways determine fat percentage using formulas and tables for some measurements of figure parameters. On our website you can use the most detailed calculator that will calculate your fat percentage based on your data. Unlike calculators that you can find on other sites, in this calculator the calculation is carried out using several methods, which gives a more realistic result.

Fat percentage calculator

The calculator counts fat percentage in five ways and also calculates the average. Each method may produce an error of +-3%. The greater the number of methods that can be used to calculate, the more accurate the final result. If you do not enter any data, the calculation will be performed using fewer formulas.

What does fat percentage calculation show?

The results are presented as follows: for each method it is shown fat percentage And fat weight in kilograms. Each method has its own graph, on which your fat percentage is highlighted in yellow. When you hover over the yellow part of the graph, you will see recommendations based on the calculated data. The second level of the graph (outer circle) displays the percentage scale by which the results are evaluated. This is the most common method for estimating body fat percentage, suggested by the American Council on Exercise (ACE).

Below are two summary graphs: the first shows calculations for all methods, including the average value. Results are displayed based on the same ACE estimation method. When you hover your mouse over each point, you will receive a recommendation about your body fat percentage.

In the second graph, your fat percentage is estimated using the more accurate Jackson and Pollock method, taking into account your age category. This is done for the average value as the most accurate. in the same way, with the mouse you will see a recommendation if you hover it over the selected square.

Fat percentage photo

You will be able to see a visual representation of a figure with a similar body fat percentage and evaluate the differences in the figure at different body fat percentages.

Description of fat percentage formulas

US Navy method

To enter the US military forces, everyone must meet certain parameters. The most important of these is fat percentage, not weight. All US military units calculate this indicator. Depending on the division, the formulas differ slightly. Height, neck, waist and hip circumference are used for calculation.

Covert Bailey method

The method appeared recently, he was presented in his book “Slim or Fat?” popular sports doctor Covert Bailey. Moreover, the calculation is made differently depending on age. The measurements of the thighs, thighs, legs, wrists and age are used to determine the percentage of body fat.

Based on BMI

Method based on BMI (body mass index, BMI). One of the most common methods is based on height and weight and age. But after 30 years of age, the accuracy of this formula decreases (it gives higher values ​​than it really is). Body Mass Index Calculation
BMI (BMI) and new body mass index (new BMI)

YMCA method

The method was developed by a youth volunteer organization, YMCA (YMCA, Youth Christian Association), whose branches are located in 130 countries around the world. Only weight and waist circumference are used for calculation.

Add. YMCA method

This is an expanded YMCA method, which is based on a larger number of parameters - weight, wrist circumference, waist, hips, forearm.

Average

The average is calculated as the arithmetic mean of all the above methods. Taking into account the possible inaccuracy of +-3% for each method, calculating the average will give results that are closest to real data.

Comparison of methods

Using scales that determine the percentage of fat, which operates on the basis of bioimpedance analysis, it was obtained real fat percentage in the body - 25.0%. Bioimpedance analysis passes a very weak current through the body at different frequencies, which makes it possible to determine the percentage of fat, muscle, and bones. Let's compare the data with calculation methods:

The average value coincided, which indicates that it is possible to use the average of all the above methods to roughly estimate the percentage of fat. The closest results for this organism were obtained by the extended YMCA method and the US Navy method. The spread of values ​​is from 22.49% to 26.78%, which exceeds the promised error of +-3%, but on average gives data close to reality.

The problem with analyzing muscle mass is that, on the one hand, muscle mass is a kind of constant value, and in healthy people it approximately fits into one range of values.

On the other hand, muscle mass and its increase mean an increase in body weight. Accordingly, you need to be sure that a person is “getting fat” because of muscles, and not because of fat. And finally, there is a direct problem with calculation as such: all available methods are quite approximate.

Let's talk about this.

When we once again started testing the MGB scales, first of all, as you remember, we again turned to the problem of the accuracy of calculating the mass of fat in the body. This parameter is really important for all categories of people, while muscle mass seems to be of interest to “jocks” or, at a minimum, gym regulars.

And this is true: muscles are strength, endurance, the ability to lift heavy things and the aesthetic component, or appearance. Not everyone follows this and not everyone needs it. However, for example, for those who want to lose weight, they still need to monitor their muscle mass! For example, if you eat a low-calorie, low-protein diet, there is a high probability that a person will lose weight due to loss of muscle, not fat.

What's the trick?

Simply put: you can, in fact, assess changes in muscle mass only by eye. Seriously! In other words, we are back to the problem of burning fat, and not gaining muscle mass as such.

If you are trying to give your body definition, then you first gain some weight, eat it up, and then the “drying” process begins, and thus it turns out that you are not gaining muscle mass, but burning off excess fat, which is why analyzer scales are primarily are valuable to us because they help control this parameter with sufficient accuracy.

The second trick is that muscle mass is a certain constant value, the range of values ​​​​of which for a healthy person is approximately the same:

For men: normal muscle mass is about 45% of total body weight
For women: normal muscle mass is about 35% of total body weight

For those who work out systematically in the gym, the figure can increase to 50-55%, and for “regular” bodybuilders, up to 70%, but there are pills, injections and a lot of money. This is not our method!

On a smart scale this can be expressed this way:

On the left is the measurement of a person who regularly visits the gym, on the right is an ordinary office worker.

Is there a system in these dimensions? Yes, I have. For example, if we compare the indicator of a person who simply systematically works out in the gym, pursuing his own interests, with the data of a martial arts coach, the picture will be different:

How accurate is this?

And here is the second trick. There is nothing to compare it with! More precisely, not even like that. The thing is that in most sources, one word is removed from the phrase “Muscle mass”, which is the secret. There are two muscle masses: Lean Body Mass And Skeletal Muscle Mass.

They cannot be compared, and modern diagnostics, primarily bioimpedance analysis and DEXA analysis, calculate different meanings! DEXA shows “Lean”, and bioimpedance “Skeletal”, hence the difference:

Three values: bioimpedance in the clinic, smart scales MGB, DEXA

In other words, on an x-ray you see a complex figure for the content of muscles, water in muscles and cells, which can constitute a significant proportion, and this also does not characterize the relief of the body in any way!

If you set a goal, then, of course, it is possible to adjust the values, since bioimpedance analysis shows both extracellular fluid and general fluid, which can be divided into muscles, but this is already a so-so story.

In other words, for this parameter: skeletal muscle mass bioimpedance can only be compared with bioimpedance, and “Lean Body Mass” can be calculated at home completely impossible, despite the formulas for calculating muscle mass, of which there are plenty on the Internet.

Bioimpedance analysis in the clinic and MGB smart scales

The skeletal muscle mass with which we are dealing is a certain conditional indicator of the body’s health, endurance and physical development. Lean Mass is largely “gained” due to fluid and connective tissue; it is difficult to say exactly what percentage of skeletal muscle mass in this indicator. As a result, it must be said that neither of the two indicators characterizes the relief of the body! Although, judging by the data, the indicator of scales is closer to “lean muscle mass” than an x-ray.

What does the Internet say?

The potential of a normal person without drugs and doctors, as noted, is up to 12 kg of muscle per year with uniform sports loads, decreasing from year to year to 6 and 3 kg, respectively. Instant recruitment is almost impossible without additional stimulation, but the effect of this is quick and not always useful.

A good example of a quick effect are actors who can afford to quickly gain weight and muscle mass and quickly get rid of it, and then gain it again.

It's expensive and unhealthy, but Hollywood stars have money and can simply afford it. Most ordinary people strive to correct their figure much more systematically, and the system gives results, but in our system it is enough to stick to values ​​close to the normal range, and this can be observed in trends using smart scales.

Also, we must not forget that myostatin is responsible for muscle growth, and some people are genetically limited in their ability to endlessly grow muscle.

Somehow else? Yes! Let's try with a caliper

When we were just starting to talk about scales as a way to analyze the body, experts immediately appeared who (partly rightly) questioned the bioimpedance method in principle.

A truly in-depth, detailed analysis of body composition is only possible with the help of X-rays - DEXA. However, mathematics is also suitable for tracking trends: and somewhere, a regular calculator.

Do you want to compare a study for 10,000 rubles on average with the results of a centimeter for 10 rubles on average?

For such calculations, it is enough to use . Of course, there is a difference, but not so catastrophic, it is clear that the person is thin, everything is within the normal range.

To calculate skeletal muscle mass, you can also use, although a little more “demanding”.

Something like this…

Lost in translation?

The first thing that came to mind: Lean Body Mass can be translated in different ways: both as “muscle mass”, and as “lean” or “dry” body mass, or as fat-free. And it would be very logical. Indeed: everything that is not fat must be muscle.

Everything speaks in favor of this version, except for one tiny discrepancy: in the DEXA study there are two columns: lean body mass and Lean Body Mass, and there are slightly different numbers: that means they are not the same thing.

In general, this indicator - beige body mass - DEXA is already comparable to the bioimpedance measurement.

As a result, we must admit that when designating “Muscle mass”, different studies and analyzes imply different data. Secondly, it should be noted that muscles, muscle mass is not the same as relief, and this term should rather be understood as a certain indicator of body strength, endurance and physical fitness: close to athletic or, conversely, to obesity. And here everything is inseparable from the fat mass: how much is it? Weight is gained both from fat and from muscles, and with a weight of 100+ kg, muscle mass can be calculated proportionally, but with a round belly instead of abs - you, unfortunately, are not an athlete.

We also note that analyzer scales, since they are based on bioimpedansometry technology, measure skeletal muscle mass, which has a certain normal range, which is not so difficult for a healthy person to reach.

And, perhaps, today this particular indicator cannot be approximately calculated in any other way except with hands and a caliper. However, in order to calculate this data with a caliper and a centimeter, you still need to know your own weight, and then the circle is closed - it’s time to buy scales.

We propose to use: lightweight, compact and comfortable, which have undergone a number of tests and comparisons on different people, including in comparison with classical clinical studies using a bioimpedance meter and the DEXA device.

The scales were primarily tested for their ability to calculate fat mass, and in this regard they were very convincing.

And the second dimension with another participant:

In other words, it seems to us that the scales are capable of quite reliably processing a number of data related to body weight and dividing it into fat/lean/muscle mass. First of all, this will help to better monitor your weight and the dynamics of changes with some detail.

Despite its decent and convenient characteristics, the scales are inexpensive: . If you wish, you can purchase them with payment immediately on the website for another 500 rubles cheaper by using a special coupon: MGBBFS!

Julia Weber

How to find out the percentage of fat and muscle in a woman's body

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, nutrition, 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 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 shins

Use a measuring tape to measure the girth:

• shoulder
• forearms
• hips
• shins

Formula for determining skeletal muscle mass (SMM)

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

Shoulder circumference is measured in a calm state at the place of greatest development; forearm girth - in the place of greatest muscle development on a freely hanging arm, the muscles are relaxed; calf girth - in the place of greatest development of the calf muscle; The hip 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 roughly 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%.