10 ways to measure your body fat percentage

The number on the scale is by no means the most important indicator of fitness. The ratio of fat and muscle mass is what really matters. How to properly assess the composition of your body, we will tell you below.

trainer, rehabilitator, nutritionist

The higher the percentage and amount of body fat, the higher the risk of complications and diseases of the cardiovascular system, musculoskeletal system and endocrine system.

What does body fat percentage mean?

Body fat percentage is commonly thought of as the proportion of body fat relative to total body weight. The trainer notes that these numbers are different for men and women and depend on age, eating behavior and the functioning of the hormonal system.

According to the expert, there are also lower limits of the norm of body fat, beyond which it is better not to go beyond. For men it is 4-7%, for women – 10-12%. Otherwise, there is a risk of provoking hormonal disorders, eating disorders and “rebellion” of the body, which will demand from you to return it “every cent”. And there are reasons for that.

Since fat is one of the sources of energy, adipose tissue is necessary for the normal functioning of the body, says the endocrinologist. It protects internal organs from mechanical damage and serves as a protective layer between skin and muscle tissue. But its functions are not limited to this.

Endocrinologist, doctor at the European Medical Center

Adipose tissue is an endocrine organ that synthesizes a variety of biologically active substances. For example, it produces hormones. It can also produce cytokines or messengers that transmit information from cell to cell – this is necessary for the regulation of allergic, immune, autoimmune and other reactions. Any change in the amount of adipose tissue – both deficiency and excess – leads to impaired production of a number of substances, and this can cause metabolic abnormalities.

The hormones of adipose tissue directly affect a person’s eating behavior, says the endocrinologist. The hormone leptin, which is produced by fat, controls energy metabolism in the body, is responsible for the feeling of satiety and suppresses appetite.

How to measure body fat percentage?

According to trainer Alexander Kozhevnikov, there are many ways to assess your body composition, here are just a few of them.

Hydrostatic or underwater weighing. Measure fat tissue and assess body composition as a whole by immersing the body in water (literally) and calculating the volume of displaced fluid. As scary as it sounds, the method is quite safe.

Plethysmography. The same method is used here as in underwater weighing. Only instead of water, the air displaced by the body is counted. The method is considered very accurate and is used only in special institutions.

Measurement by infrared light. The method is simple and safe – its essence is that the muscle tissue reflects infrared rays, and fat tissue absorbs. Based on this, it is concluded which is greater.

Dual-energy X-ray absorptiometry and average body density index measurements. The method belongs to the professional, but is carried out rather complicated, using X-rays and the application of various formulas.

Bioimpedanceometry. Refers to more accessible methods of measuring the amount of fat in the body. Measurements are carried out with the help of electrical resistance between different tissues of the human body. The process itself takes only a few seconds.

Julia: This method is based on measuring the electrical resistance of body tissues that have different conductivity. There are several models of devices for performing bioimpedanceometry. More accurate are considered the so-called stationary, which are used in clinics. They use validated formulas to calculate the indicators. Therefore, the application of electrodes, whose incorrect position can lead to errors, is not required.

Radiologic densitometry. First of all, this method was used to assess bone density. But now it is successfully used to determine the amount of fat and muscle tissue in the body. Today, this method is considered the “gold standard” for diagnosing decreased bone density and for the study of body composition.

Body Mass Index. Based on height and weight, you can calculate your body mass index (BMI). Values between 18 and 25 kg/m2 – regardless of gender – are recognized as normal. But there are nuances here, says the expert.

Julia: BMI is very relative, because it does not allow you to clearly assess which tissue in the body is in excess and which is lacking. For example, professional athletes, bodybuilders may have a higher BMI, and this will be due to well-developed muscle mass, not excessive fat content.