Determining your body fat percentage is an important part of cutting or gaining muscle mass. Although the norm is around 15% for men and 20% for women, athletes strive for a value below 10% - in this case, the abdominal relief becomes especially noticeable.
In turn, during a weight gain cycle, it is important to monitor the increase in the percentage of body fat on a weekly basis - adjusting your diet and workouts if necessary. How to calculate this indicator and is it possible to find it out using ordinary scales?
Caliper[edit | edit code]
Measuring subcutaneous fat with an individual caliper
Caliper
- a device for measuring the thickness of the skin fold. The method, calipometry, is based on the assumption that the increase in subcutaneous adipose tissue is proportional to the increase in the total amount of fat in the body. Measurement accuracy within 3.5-4%[1][2]
The caliper is effective only for people whose body mass index ranges from 18.5 to 24.9 kg/m2.[3], since most models have restrictions on the width of the skin fold between the jaws of the device from 6 to 8 cm.[4]
Calipometry, a scientifically developed method, has long been known and has proven itself as a simple, accurate and cheap way to determine the percentage of body fat.[5][6] However, to assess the risk of obesity, it is necessary to take into account body mass index, the amount of fluid in the body (toilet), also possible diseases, type of physical activity, race, etc.[7]
Ideal body fat percentages
[8][9]
| Age | up to 30 | from 30 to 40 | 50+ |
| Women | 14-21% | 15-23% | 16-25% |
| Men | 9-15% | 11-17% | 12-19% |
Other ways to determine body fat content:
[10][11]
- Underwater weighing method;
- X-ray examination (Double X-ray absorption DEXA);
- Bioimpedance method.
How to measure?
Stand up straight, straighten your back. Grab the fold of skin and fat just below the navel horizontally - thumb on top, index finger on bottom.
Place the ruler horizontally, resting its end on the stomach, and measure the thickness of the fold in millimeters. Then find the resulting value in the table below based on your age.
The content of adipose tissue in the body of women (in percent)
| Subcutaneous fat fold, mm | 18–29 years old | 30–39 years old | 40–49 years old | 50 or more years |
| 15 | 10,5 | — | — | — |
| 20 | 14,1 | 17 | 19,8 | 21,4 |
| 25 | 16,8 | 19,4 | 22,2 | 24 |
| 30 | 19,5 | 21,8 | 24,5 | 26,6 |
| 35 | 21,5 | 23,7 | 26,4 | 28,5 |
| 40 | 23,4 | 25,5 | 26,2 | 30,3 |
| 45 | 25 | 26,9 | 29,6 | 31,9 |
| 50 | 26,5 | 28,2 | 31 | 33,4 |
| 55 | 27,8 | 29,4 | 32,1 | 34,6 |
| 60 | 29,1 | 30,6 | 33,2 | 35,7 |
| 65 | 30,2 | 31,6 | 34,1 | 36,7 |
| 70 | 31,2 | 32,5 | 35 | 37,7 |
| 75 | 32,2 | 33,4 | 35,9 | 38,7 |
| 80 | 33,1 | 34,3 | 36,7 | 39,6 |
| 85 | 34 | 35,1 | 37,5 | 40,4 |
| 90 | 34,6 | 35,8 | 38,1 | 41,2 |
| 95 | 35,6 | 36,5 | 39 | 41,9 |
| 100 | 36,4 | 37,2 | 39,7 | 42,6 |
| 105 | 37,1 | 37,9 | 40,4 | 43,3 |
| 110 | 37,8 | 38,6 | 41 | 43,9 |
| 115 | 38,4 | 39,1 | 41,5 | 44,5 |
| 120 | 39 | 39,6 | 42 | 45,1 |
| 125 | 39,6 | 40,1 | 42,5 | 45,7 |
| 130 | 40,2 | 40,6 | 43 | 46,2 |
| 135 | 40,8 | 41,1 | 43,5 | 46,7 |
| 140 | 41,3 | 41,6 | 44 | 47,2 |
| 145 | 41,8 | 42,1 | 44,5 | 47,7 |
| 150 | 42,3 | 42,6 | 45 | 48,2 |
| 155 | 42,8 | 43,1 | 45,4 | 48,7 |
| 160 | 43,3 | 43,6 | 45,8 | 49,2 |
| 165 | 43,7 | 44 | 46,2 | 49,6 |
| 170 | 44,1 | 44,4 | 46,6 | 50 |
| 175 | 44,4 | 44,8 | 47 | 50,4 |
| 180 | 44,7 | 45,2 | 47,4 | 50,8 |
| 185 | 45 | 45,6 | 47,8 | 51,2 |
| 190 | 45,3 | 45,9 | 48,2 | 51,6 |
| 195 | 45,5 | 46,2 | 48,5 | 52 |
| 200 | 45,5 | 46,5 | 48,8 | 52,4 |
| 205 | 45,8 | 46,8 | 49,1 | 52,7 |
| 210 | 46 | 47,1 | 49,4 | 53 |
Content of adipose tissue in the body of men (in percent)
| Subcutaneous fat fold, mm | 18–29 years old | 30–39 years old | 40–49 years old | 50 or more years |
| 15 | 4,8 | — | — | — |
| 20 | 8,1 | 12,2 | 12,2 | 12,6 |
| 25 | 10,5 | 14,2 | 15 | 15,6 |
| 30 | 12,9 | 16,2 | 17,7 | 18,6 |
| 35 | 14,7 | 17,7 | 19,6 | 20,8 |
| 40 | 16,4 | 19,2 | 21,4 | 22,9 |
| 45 | 17,7 | 20,4 | 23 | 24,7 |
| 50 | 19 | 21,5 | 24,6 | 26,5 |
| 55 | 20,1 | 22,5 | 25,9 | 27,9 |
| 60 | 21,2 | 23,5 | 27,1 | 29,2 |
| 65 | 22,2 | 24,3 | 28,2 | 30,4 |
| 70 | 23,1 | 25,1 | 29,3 | 31,6 |
| 75 | 24 | 25,9 | 30,3 | 32,7 |
| 80 | 24,8 | 26,6 | 31,2 | 33,8 |
| 85 | 25,5 | 27,2 | 32,1 | 34,8 |
| 90 | 26,2 | 27,8 | 33 | 35,8 |
| 95 | 26,9 | 28,4 | 33,7 | 36,6 |
| 100 | 27,6 | 29 | 34,4 | 37,4 |
| 105 | 28,2 | 29,6 | 35,1 | 38,2 |
| 110 | 28,8 | 30,1 | 35,8 | 39 |
| 115 | 29,4 | 30,6 | 36,4 | 39,7 |
| 120 | 30 | 31,1 | 37 | 40,4 |
| 125 | 30,5 | 31,5 | 37,6 | 41,1 |
| 130 | 31 | 31,9 | 38,2 | 41,8 |
| 135 | 31,5 | 32,3 | 38,7 | 42,4 |
| 140 | 32 | 32,7 | 39,2 | 43 |
| 145 | 32,5 | 33,1 | 39,7 | 43,6 |
| 150 | 32,9 | 33,5 | 40,2 | 44,1 |
| 155 | 33,3 | 33,9 | 40,7 | 44,6 |
| 160 | 33,7 | 34,3 | 41,2 | 45,1 |
| 165 | 33,7 | 34,6 | 41,6 | 45,6 |
| 170 | 34,5 | 34,8 | 42 | 46,1 |
| 175 | 34,9 | 35 | 42,4 | 46,5 |
| 180 | 35 | 35,2 | 42,8 | 46,9 |
| 185 | 35,6 | 35,4 | 43 | 47,3 |
| 190 | 35,9 | 35,6 | 43,3 | 47,7 |
Ideal weight formula[edit | edit code]
There is no universal formula that can tell you whether you are overweight or not, and the only way to determine your “ideal weight” is to compare the amount of body fat to your total weight.
An indicator called body fat percentage reflects how much of your total body weight is fat tissue. Knowing the number, you can easily assess your degree of obesity or “leanness.”
There is no single figure for everyone showing the ideal amount of fat in the body, since much depends on gender and age.
Calculation method[edit | edit code]
Table of fat content for men Table of fat content for women
Method of calculating body weight.
1. Determine your current body fat percentage based on your gender. To do this, measure the skinfold thickness with a caliper, and using the table included with the caliper, find the fat percentage value at the intersection of age and skinfold thickness.
Measurement area for men:
[12]
- Breast
- Stomach
- Hip
Measurement area for women:
[13]
- Triceps
- Iliac region
- Hip
Let's say your body weight is 80 kg and your body fat percentage, determined using the caliper and the accompanying table, is 30%.
This means that the fat mass is 24 kg, and the available fat-free mass is 56 kg.
You decide that you will aim for 22% fat content. This ratio is scientifically based and is considered ideal, since the body needs a certain amount of fat.
The target lean mass at this ratio would be 78% (100%-22%).
2. To obtain your target ideal body weight, divide your current lean mass in kilograms by your target percentage lean mass and multiply by 100.
56/78*100=71.8 kg.
So, you should aim for a body weight of around 72 kg and lose 8 kg to maintain muscle mass and achieve your ideal body fat content.
Measuring Tips[edit | edit code]
- Measure the crease on the right side of the body
- Do not use the caliper in areas with damaged or diseased skin.
- To capture the fold correctly and without difficulty, do it on dry skin, without creams and lotions.
- In obese people, the preferred method of determining body fat is to measure circumferences with a metric tape.
- Do not take measurements after physical activity or bathing, as the skin fold may increase due to the accumulation of fluid under the skin.
- Women should not take measurements during their period due to the usual weight gain during this period.
- To obtain correct body composition results, take measurements at the same time of day and using the same caliper.
- To grasp the same fold with your fingers, a little experience is required. The first time you measure, practice until you get the same results.[14]
Measuring the amount of fat using a ruler
In order to carry out such a measurement, you will need to use two instruments. The first is just a ruler, the second is a caliperometry table. This term simply refers to the method of measuring the folds on the abdomen.
First you will need to look for a location for measurement. To find the space to measure the fold, draw a line down from the right nipple to the level of the navel, or simply lay it along the abdomen from the navel 10 cm to the side. Somewhere there they take a fold of skin, which is pulled slightly away from the body and pinched between two fingers.
Actually, after this all that remains is to compare the distance between these fingers and check the data obtained with the table. The data is determined by the measured parameter, as well as your age.
Classification[edit | edit code]
There are many types of calipers on the market that vary greatly in price, quality, accuracy, reliability, ease of use. Below are some types of calipers.[15]
| Photo | Name | Description |
| Professional caliper Harpenden (Harpenden Caliper) | Is the gold standard for skinfold measurement. The measurement accuracy of the device is high, it is made of durable material and thus has a relatively high price, approximately $400[16] | |
| Slim Guide Caliper | It has high strength and has the same pressure as a Harpenden caliper. Studies have shown that the device has the same measurement accuracy, only at a lower price, approximately ~$20.[17] | |
| Fat Track Calipers | The device has a digital display that shows the measurement results. It has models of the “gold standard” and “pro” series. The caliper makes a calculation from 3 standard measurements, and the final result - the percentage of fat - is displayed on the screen. The device comes with instructions and AA batteries. The price depends on the model and ranges from $40-100. | |
| Lange Fat Caliper | Produced since 1962, it is widely used in schools, colleges and fitness centers. For many practitioners, this is the definitive tool for measuring skinfold thickness. These calipers are equipped with spring arms that provide a constant standard pressure of 10 g / sq.mm. in the operating range, allowing a scale of up to 60 mm. with an accuracy of +/- 1 mm. Price ~ $250.[18] | |
| Accu-Measure Personal Caliper | Simple, compact and inexpensive product. It does not measure indicators as accurately as more expensive models, but it is perfect for home personal use. In addition, the Accu-Measure caliper has a great feature - a sliding market that allows you to leave a measurement after each measurement. The approximate price is $10.[19] | |
| Personal Body Fat Tester | One of the low-budget caliper models, which is able to provide fairly reliable and accurate performance. The simple design allows the device to fit easily in your hand. The approximate price is $10.[20] | |
| Caliper Skyndex | An electronic fat percentage calculator has a digital screen on which it displays a ready-made result, and also automatically reduces the likelihood of errors. Great for calculating body fat percentage of a lot of people at a fast pace. The approximate price is $300-500.[21] | |
| Pooya caliper | Lightweight caliper, measurements accurate to 0.5 mm. It is compared to Harpenden and Slim Guide calipers, due to the use of automatic pressure adjustment of the device. The device is suitable for research in educational, research clinics and at home. The approximate price is $15.[22] | |
| Warrior Digital Body Mass Caliper | This is the first caliper that measures the percentage of muscle mass and percentage of fat. Has a digital display for 4 measurements: weight, body fat percentage, lean body mass, bottom, middle, and top measurements. The approximate price is $40.[23] | |
| Defender Body Fat Caliper | The device has a unique visual pressure indicator, changing color from red to green, making it possible to correctly adjust the pressure on the area. Approximate price is $16.[24] | |
| Digital Body Fat Caliper | The caliper is made in China and thus can be ordered online for a low price of $10-30. Measures up to 50 mm and can store data for analysis on a digital screen. | |
| Caliper Cescorf | Similar design to the Harpenden caliper, made in Brazil. Measurement error within 0.1 mm, the ability to measure skin folds up to 88 mm. |
Criticism[edit | edit code]
- The measurement accuracy is within 3.5-4%. The 20% calculation may actually mean a body fat percentage of 16 to 24%. [25][26]
- Some calipers calculate the percentage of fat to tenths, although it is obvious that the accuracy of body fat using 3 indicators on different parts of the body cannot be correctly calculated. Even hydrostatic weighing allows you to obtain results with an accuracy of 2-3%.
- There are more than a hundred equations and formulas for calculating. Each formula applies to different types of people with different characteristics. In young people, for example, about half of their fat is under the skin. And as our bodies age, most of our fat is stored inside the body (visceral fat). If the size of the skin folds of people of different heights is the same, then their fat percentage will still differ significantly. Obviously, there are more differences than just age: gender, fitness level, the amount of total body fat a person has—all matter. Hence 100 formulas. There is no equation, nor has there ever been one written just for you - so you will never get truly accurate results. The table given above is considered generalized for average men and women.[27][28]
Types of fat in our body
Fat is not only subcutaneous and visceral (internal), but also intramuscular. Strictly speaking, all three types of fat are needed by the body - they save the human body and its internal organs from cold, physical influences (keep organs in place), supply energy, help in the production of hormones, and so on. It's all about the ratio of internal and external fat.
Many will be surprised to learn that some seemingly not fat people (thin) “carry” all the fat inside, that is, around the internal organs. But its excess is much more dangerous than an excess of subcutaneous fat! However, determining internal fat is not so simple; it is much easier to determine subcutaneous fat, but even here it is better to have a specialist do it for a more accurate result. You will learn more about all the ways to measure subcutaneous fat below.
Sources[edit | edit code]
- https://www.humankinetics.com/excerpts/excerpts/choose-the-correct-method-for-body-composition-assessment
- https://www.sport-fitness-advisor.com/bodyfatcalipers.html
- https://www.burnthefatinnercircle.com/members/182.cfm
- https://www.burnthefatinnercircle.com/members/182.cfm
- Schmidt PK, Carter JE., Static and dynamic differences among five types of skinfold calipers. Hum Biol. 1990 Jun; 62(3):369-88. https://www.jstor.org/stable/41932324?seq=1#page_scan_tab_contents
- Jung E, Kaufman JJ, Narins DC, Kaufman GE., Skinfold measurements in children. A comparison of Lange and McGaw calipers. Clin Pediatr (Phila). 1984 Jan;23(1):25-8. https://cpj.sagepub.com/content/23/1/25.short
- https://www.humankinetics.com/excerpts/excerpts/choose-the-correct-method-for-body-composition-assessment
- https://www.humankinetics.com/excerpts/excerpts/normal-ranges-of-body-weight-and-body-fat
- https://pqasb.pqarchiver.com/jpost/doc/319342872.html?FMT=ABS&FMTS=ABS:FT&type=current&date=Nov%2002,%202001&author=Dr.%20Reuven%20Bruner&pub=Jerusalem%20Post&edition=&startpage=&desc= AZ%20of%20health,%20fitness%20and%20nutrition%20(Part%20one)
- https://en.wikipedia.org/wiki/Body_fat_percentage#cite_note-Sarria1998-14
- https://dailyburn.com/life/health/how-to-measure-body-fat-percentage/
- https://www.bodybuilding.com/fun/how-to-measure-your-body-fat.html
- https://www.bodybuilding.com/fun/how-to-measure-your-body-fat.html
- https://www.caliper.ru/how_to_use.php
- https://www.topendsports.com/testing/skinfold-caliper-guide.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-harpenden.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-slimguide.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-lange.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-accumeasure.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-personal.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-skyndex.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-pooya.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-warrior.htm
- https://www.topendsports.com/testing/products/skinfold-caliper-defender.htm
- https://www.humankinetics.com/excerpts/excerpts/choose-the-correct-method-for-body-composition-assessment
- https://www.sport-fitness-advisor.com/bodyfatcalipers.html
- https://dailyburn.com/life/health/how-to-measure-body-fat-percentage/
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