Body fat percentage: how to find out, photo examples

Fat distribution

Everyone has their own characteristics of the body and organism, including the distribution of fat deposits. So, some women have a small amount of fat on their abdomen, but excess fat in the triceps and thighs. For others it's the other way around. As for men, in most cases, fat deposits are mainly observed in the abdominal area. The pictures clearly show in which parts fat is most often deposited in females and males.

Why does a person need fat?

Adipose tissue has a huge range of functions. Yes, in fact, fat is not an enemy, but your best friend. It is this that will indirectly contribute to the growth of muscle mass in the future. No, this does not mean that 1 kg of fat = kg of muscle after several workouts. No! Fat will release its energy reserves for hard training, which will be aimed at growing muscle mass.

By the way, this is not the only function of adipose tissue. For example, the hormone leptin is involved in metabolism.

It is also important to take into account that it is not always useful to be “relief”. Yes, undoubtedly, for many it looks very beautiful. But the female body is not characterized by relief at all. And a lack of fat can negatively affect women's health.

Below you can see what a kilogram of fat looks like.

Body fat percentage: male body

3-4%

This percentage of fat content is typical for bodybuilders during preparation for sports competitions. In this case, increased vascularity is observed - veins are visible on almost every muscle. Even the muscles on the buttocks have small gaps, and the absence of them indicates a very low fat content. The norm for men is considered to be about 2% fat content. This is the amount necessary for the body to function normally, since fat protects the organs in the abdominal cavity and thoracic region.

6-7%

This indicator is not as categorical as the previous one, but it is still not normal for most representatives of the strong field. The fact is that this is reflected in the appearance, for example, the face looks emaciated, which causes concern among people around. This percentage of fat content is typical for most models; their muscles are clearly defined, and there is clear vascularity, including the muscles of the limbs and abdomen. When the abdominal muscles are clearly visible, the muscles are clearly separated - this indicates low fat content.

10-12%

This is a normal level for a man. Of course, the abdominal muscles are not as clearly visible as in the previous case, but the abdominal muscles are clearly visible. This is exactly the condition and body shape that most men strive for. He is also considered attractive by the fair sex. This percentage of fat is characterized by grooves only in the arms and shoulders, and not in every muscle.

15%

This level corresponds to men with a fit and slender figure. The contours of the muscles are clearly visible, but there is no visible separation between them. Typically, the grooves are covered with a small amount of fat. However, this does not negatively affect the shape of the body - the figure is beautiful, despite the fact that there is no obvious muscle definition.

20%

This level of fat content is characterized by not very clear identification of muscles and blood vessels. In most cases, men develop a small belly. For example, the male population of New York City generally has a body fat level of 20-25%. But in other places this figure may differ. As a rule, a man with a height of 180 cm and a body weight of 81 kg has a body fat content of about 20% fat.

25%

In this case, there is a significant increase in waist size, muscles and blood vessels are practically not visible. If a man is 180cm tall, his minimum waist size can reach 91cm. Also, this percentage of fat content is characterized by a slight increase in neck volume and small fat folds. But all this is perfectly hidden by clothes. Men who have a higher level of fat than this point are faced with the problem of obesity. Abdominal obesity is recognized if the waist circumference exceeds 101 cm.

30%

This indicator is characterized by the distribution of fat throughout the body, including the formation of fat deposits in the waist, hips, back, and calves. Visually, the waist looks larger than the hips, the muscles are not visible at all, and the stomach sags.

35%

When body weight constantly increases, the amount of fat also increases, more of which accumulates in the abdominal area. At this level, an even more saggy belly is observed, the waist as such disappears completely (its volume can exceed 101 cm). This type of belly is called a “beer belly.”

40%

As in the previous case, fat deposits are concentrated in the waist and abdominal area. Waist size can exceed 145cm. With this indicator, a person faces a number of problems with movement, especially on stairs. It's difficult to bend over. These are the first signs of obesity!

Why determine your body fat percentage?

Your body fat percentage reflects your progress in both losing weight and gaining muscle mass. And in general, this is a good way to monitor your health. And that's why.

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

You also need to measure the amount of fat in your body in order to make sure that you do not have problems with excess weight, and that the percentage of fat does not go beyond the lower and upper limits of its norm.

Photo: unsplash.com/@jasonyoder

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

Body fat percentage: female body

10-12%

The minimum level that can only be observed in women involved in bodybuilding. Vessels and muscle grooves are clearly visible. For normal functioning of the body, a fat content of 8-10% is acceptable. What is the reason for this difference compared to the minimum indicator for men (2%)? This is due to the high fat content in the area around the uterus and mammary glands, so there is no need to strive for a male figure, since this poses a health hazard for the fair sex. The girl in the photo is probably at the upper limit because the vessels are hard to see.

15-17%

Corresponds to the second level of fat content in males. This indicator is typical for the majority of models advertising underwear. However, most of them may encounter problems associated with impaired functionality of the body. The muscles of the limbs, shoulders, and abs are clearly visible. Due to the low fat content, the shape of the hips and buttocks is not clearly defined.

20-22%

Most female athletes have this percentage of fat in their bodies. A small amount of fat is observed on the limbs, the abdominal muscles are clearly visible. Minimum level of separation between muscles.

25%

Characteristic of most representatives of the fair sex. Such a woman cannot be called too thin, but not too fat either. A small layer of fat is present on the buttocks, the curve of the hips is clearly visible. This level is typical, for example, at 163 cm height and 59 kg body weight.

30%

Unlike men, in whom fat accumulation is observed mainly in the abdominal area, in the majority of women it is deposited in the buttocks and thighs. The latter are clearly expressed with a rounded shape. 30% fat content is the upper limit for the average woman.

35%

The hips increase even more, and the neck and face acquire rounded shapes. The hips can exceed 100cm, the waist – 80cm. The stomach begins to sag.

40%

Hip circumference can exceed 106cm, waist – 90cm, hip – 63cm.

45%

This level is characterized by the appearance of noticeable folds and the condition of the skin worsens. Hip circumference can exceed 115cm, waist – 90cm. The shoulders look noticeably narrower than the hips.

50%

The hips become even larger, noticeably exceeding the width of the shoulders. The condition of the skin worsens, the fat is clearly visible. Hip circumference can exceed 115cm, waist – 101cm. Example: if a woman is 163 cm tall and has a body weight of 90 cm, half of it is muscle mass, the remaining 50% is fat.

What does body fat percentage mean?

Body fat percentage is considered to be the proportion of fat relative to total body weight. The trainer notes that these indicators differ 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 normal body fat, beyond which it is better not to go. 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 require you to return “every cent” to it. And there are reasons for this.

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

Julia Kathuria

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 disruption of the production of a number of substances, and this can cause metabolic abnormalities.

Experiment: checking why training according to a general program is ineffective

How to determine that muscles are “losing weight”?

12-20% fat content in men

12-20% body fat is a normal body fat percentage for women. A man with such a percentage of fat, even if he goes to the gym, looks feminine: the veins are not visible, and the muscles look smooth.

With this percentage of fat, several centimeters already hang over the belt.

Most modern men have this percentage of body fat. For example, most often, a man 180 cm tall and weighing 80 kg looks exactly like this.

Create a program to reduce body fat mass

Age and body fat

Doctors generally believe that with age, fat mass in the body increases, and muscle mass decreases.

In nature, this phenomenon is not observed in animals. In nature, with age, an animal becomes weaker, produces less, eats less and loses total body weight: both muscle and fat.

In people, as they age, a person moves less, but gets as much as he wants, so fat grows with age and muscle disappears. This is a normal but unnatural phenomenon.

People who increase the amount of physical activity with age also experience an unnatural phenomenon - they begin to look younger than their peers, having a percentage of fat and muscle similar to that of young athletes.

What does this depend on?

Without a doubt, you know that it is impossible to remove fat in one place (excluding, of course, surgical operations) and leave other places as they were. In addition, it is no secret that combining the consumption of “harmful” foods: fast food, a little beer after work, sweet desserts with an insignificant amount of physical exercise will not lead to a decrease in the body fat content of either a man or a woman. In this case, it is useful to know 10 ways to reduce your appetite for weight loss.

To get the coveted abs on your stomach, you have to go through a difficult path. And give up a lot of things that make your life enjoyable today. But don't let that scare you. You may be closer to your goal than you think.

Below are six typical examples of the male body to help you determine how quickly you can get your perfect abs. Also included below are some recommendations on how to find out your body fat percentage and how to effectively reduce it.