How to calculate your body fat percentage?
When a fitness enthusiast or fitness undertakes to make a dryor a diet, it is essential for him to know his body fat percentage (or body fat). If the body mass index remains the most studied indicator by health professionals, the body fat rate should not be underestimated. But how to calculate and interpret it?
Contents
What is body fat?
The body fat refers to all the fats contained in the body. It is to be differentiated frombody mass index (BMI). L'BMI is an older indicator that seeks to define the corpulence of an individual through his height and weight.
The body has two kinds of fat. The first can never be mobilized, while the second can. The second layer of fat is the body fat. It is evenly distributed throughout the body and is generally located under the skin.
A woman's body fat percentage is higher than a man's. This is because women need fat reserves to be able to face the challenges of the day. pregnancy periods and give life. It is generally understood between 25 and 30 %.
In men, the fat mass rate should normally be between 15 and 20 %. This is due to the greater presence of muscle. Above 25 %, the man is considered in obesity situation. This can be dangerous for your health. It is therefore advisable to take the necessary steps to lose fat quickly, but we will come back to that.
How to know your fat level?
If you want to start afat lossIt is important to evaluate your body fat percentage. To measure your body fat, several solutions are available to you.
The impedance meter scale
The impedance meter scale is the easiest measuring instrument to handle. It is also the one that is most used by sports coaches who accompany people in weight loss.
This type of scale uses the physical principle of impedancemetry. This technique consists of measuring the resistance of the body to the passage of a low-intensity electric current in the feet (and sometimes in the hands). The body fat is a very poor electrical conductor. The more fat the body contains, the more resistance it offers to the current. The result of the percentage measurement is simply displayed on the machine's screen.
The impedance meter scale works differently than traditional scales. The downside of this device is that it can be inaccurate in terms of results. The fat percentages read by this connected scale can be inaccurate due to the body's hydration rate which varies throughout the day.
The skinfold pliers
Also known as adipose clip oradipometerthe skinfold pliers provides more accurate and reliable results than impedance scales. This solution is also more economical. It is a powerful calculation tool that measures the thickness of folds and seeks to know the proportion of adipose tissue.
How to use a skinfold tweezers?
The pliers will be used to measure (in millimeters) the folds of four parts of the body:
- the biceps (bicipital fold),
- the triceps (tricipital fold),
- l'scapula (subscapular fold),
- l'aine (suprailiac fold).
To get a more accurate result, it is recommended to take these measurements three times per area so that only the median value is retained. Then, simply add up the four measurements and refer to the table provided with the clamp to know your body fat percentage.
How to interpret the result obtained?
According to the percentage of fat obtained, you will know your situation by consulting the table below.
| Women | Men | |
| Fat needed by the body (vital minimum) | 10-14 % | 2-5 % |
| Competitor, athlete | 14-20 % | 6-13 % |
| Fit sportsman | 21-24 % | 14-17 % |
| Slightly overweight | 25-31 % | 18-25 % |
| Obesity | 32 % and above | 26 % and above |
Above the acceptable rate for both men and women, this is a situation of overweight or obesity.
It is thanks to a low body fat that competitors, athletes or weight trainers see their abs and obtain dry muscles. They therefore adapt their diet and the number of calories to be consumed according to their body composition.
Other methods for determining the IMG
The bone densitometry (or x-ray absorptiometry) is a medical device that uses ionizing radiation to obtain images of the inside of the body. This technique is an excellent way to measure body fat and lean body mass.
The observation in a mirror is another solution that works very well and will help you know if you have taken some kilos of fatYou can take a picture of yourself to follow your evolution over time in terms of your body's shape. You can take pictures of yourself to follow your evolution over time in terms of muscle development. Of course, this technique will not give you an accurate body fat index. It is, however, an excellent indicator.
Finally, it should be noted that people with the same IMG may have different muscle masses. This is specific to each individual.
The ideal body fat percentage
There is a so-called ideal body fat percentage depending on age and gender. As previously mentioned, the recommended body fat percentage differs for women and men. The values to be respected are :
- between 20 and 24 years of age: from 8 to 17 % for men and from 22 to 29 % for women,
- between the ages of 25 and 29: 11 to 18 % for men and 23 to 30 % for women,
- between 30 and 34 years of age: from 12 to 19 % for men and from 24 to 31 % for women,
- between the ages of 35 and 39: 13 to 20 % for men and 25 to 32 % for women,
- between 40 and 44 years of age: from 14 to 21 % in men and from 26 to 33 % in women,
- between 45 and 49 years of age: from 15 to 22 % for men and from 27 to 34 % for women,
- between 50 and 59 years of age: from 17 to 24 % for men and from 29 to 36 % for women,
- over 60: 19 to 26 % for men and 31 to 38 % for women.
How to reduce body fat?
To lose fat and reduce your body fat, the trainings are not enough. Your diet is the key. So you'll need to start by analyzing your diet to eliminate bad habits that can put your health at risk.
Of course, physical activity is important to reduce your body fat index (BMI). Complemented by high-intensity cardio exercises (cardiotraining), the workouts are ideal for burn calories and lose fatty tissue. But if you want to lose weight and lose your love handles, remember that you will need to adopt an appropriate diet. A certified sports coach will be able to assist you in calculating your caloric intakeThis will help you define the distribution of your macronutrients (carbohydrates, proteins and fats) and help you build your meals.
Do you want to follow a program and lose fat?
Discover in this video the InBody impedance meter, a professional device that allows you to know your body fat.
Conclusion
No method is reliable at 100 % to know its fat mass rate. However, tools such as impedance scales or skinfold tweezers can provide more or less accurate results. Finally, the best way to know if you need to lose fat is to look in the mirror. If you want to lose weight, you will need to adjust your diet to set up a caloric deficit. Of course, I can accompany you in this process.
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- 1 sample food plan for drying
you need a second person to measure the fold behind the back, don't you?
Yes, you can't measure your body fat alone with the skinfold forceps, especially for the back and arms.
it's cool, it really gives you an idea of what to do
good article julien
I'm at 19% body fat and I can still see my abs. I don't pay too much attention to what I eat, but I feel good like this.
you do a great job of sharing, thank you
Fat is distributed differently from one person to another, it's genetic. So you may have less fat on your belly and store a bit more elsewhere, which means you can still see your abs despite a high % of body fat. If you feel good like this and you are healthy, then that's the main thing, it must remain a pleasure above all.
hi ju i saw in one of your videos that you had done the inbody test so as i'm from montpellier i'm going to go and see in this gym which proposes it to help me lose weight i've taken your program and i hope to put all the chances on my side to succeed
I start from 103 kg for 1 m 76 thank you for your help
Very well covered topic 👍👍💪💪
Very informative source of information!
Thank you
Hello,
I have lost 11kg, I am quite dry at the top but I can't manage to lose my thighs and buttocks despite a strict diet and regular sports activity. Could you please recommend something.
Good evening, Angelique,
I suggest you send me an email to discuss this.
See you soon
Julien
Hi, Julien,
Very informative video.
For my part I send you by mail the information I need.
Greetings
Super video very complete commentary
Hi, Julien,
Great involvement, you can see the passion.
I have been following you for a short time but the quality of your videos and your speech have given me a boost to get back into it.
I am between 10 and 12% of body fat. My goal is to gain 6 or 7 kilos of muscle.
I'll see you soon.
I don't give up!
Have a nice evening.