Daily fat intake. What is the normal amount of fat in a woman's body? Minimum and normal percentage of fat in the female body

Dietetics does not stand still. To calculate your ideal weight, it is not enough to take into account only your individual structure and height. Standards for body fat content have been created for both sexes, as well as for three body types, height and age.

We will not consider such simple options as weighing yourself on an electronic scale that will show you the % fat. Let's consider more interesting options.

How to calculate the percentage of fat by body volume? There are two special formulas, one for men and one for women. As you know, men and women accumulate fat in different ways: in men it is usually on the stomach, in women, as a rule, on the thighs and abdomen.

Formula for men: 495/(1.0324-0.19077(log(Waist-Neck))+0.15456(log(Height)))-450

Formula for women: 495/(1.29579-0.35004(log(Waist+Hip-Neck))+0.22100(log(Height)))-450

How to estimate the ratio of waist and hips? There is a simple method, although it does not give exact numbers, but it shows whether you have excess fat. Divide your waist size by your hip size. If you get a number greater than 0.8, you have excess fat, if less, your fat percentage is normal, everything is fine.

However, this method will not always show the exact amount of excess, so it can be used by not very obese people in order to prevent excess numbers and respond in a timely manner.

Calculation of body fat percentage based on skin fold thickness

Some fat measurement methods are only carried out by professionals, as the accuracy of the assessment depends on this. Let's look at them in more detail. As a rule, such methods are used in health centers and fitness clubs. The most popular of them is the method of measuring the thickness of the skin fold. A special device is used to pinch a fold of skin, the thickness of which is measured according to the applied scale. Typically, the thickness of the fold is measured on the abdomen, hips, chest, and upper back.

After this, the data is entered into the computer. The percentage of fat is calculated by a special program.

Answering the question “what % of fat is normal,” we can say the following:

Professional bodybuilders increase their body fat percentage before competition to 3-4%. This percentage of fat only lasts during competitions and then the fat mass increases, because 3-4% is negligible for the body, especially for women. This leads to hormonal imbalances and deterioration of the skin and hair.

The minimum fat mass index is considered to be 5% for men and 10% for women. But this is precisely the minimum index, which is also achieved for some purposes for a short period. It is undesirable for health to have a constant percentage of body fat at such a low level.

The normal amount of adipose tissue in men is considered to be 12-20% and in women - 18-25%. In this case, the person looks athletic and fit, without excess fat, with beautiful relief.

A clear excess of adipose tissue is when the percentage of fat in men exceeds 30%, and in women - 35%. Clear signs of overweight and obesity: underdeveloped muscles, excess fat deposits, health problems.

Calculation of body fat percentage using ultrasound

When using ultrasound, an ultrasound scan is performed in several areas of the body, since fatty tissues have different densities, after which the total amount of fat in the body is calculated. This calculation is made only in medical institutions that have special equipment.

Calculation of fat percentage from the picture (visually)

You can estimate your body fat percentage approximately. Look at the pictures and at yourself in the mirror and decide which option looks most like you.

In addition to those described above, the BES (bioelectric resistance) method is also used: a weak electric current is passed through your body through electrodes attached to your arms and legs. It is known that fat tissue does not conduct current, so it is believed that the faster the current passes through the body, the less fat you have. This method is used in portable devices that are similar to scales. This device is called a fat analyzer, and it can even be purchased at a very affordable price.

Modern electronic scales also have this function, however, they do not always give an accurate result, since the measurement is only taken in the feet, where the percentage of fat is small. Therefore, the readings may not be entirely accurate.

The last known method for measuring body fat percentage is water weighing. This type of measurement is carried out under water for 10 seconds on a special chair. Several approaches are made, the result is derived based on the three maximum results. This is a rather labor-intensive and inconvenient method; it is used exclusively for research purposes.

So, we have looked at several ways to measure the percentage of body fat. You learned that men and women gain weight in different ways, how to correctly measure volumes using a measuring tape, how to estimate the ratio of waist and hip volumes, you became acquainted with methods for assessing fat used for research purposes, this is: the method of measuring the thickness of the skin fold, ultrasound method, BES (bioelectric resistance) method, as well as weighing in water. You have the opportunity to assess the amount of fat in your body and take appropriate measures in time.

What is your body fat percentage? Why do you even need to know this?
We all know that in order to look better and be healthy, you need to avoid fatty foods in your diet and exercise a lot to burn excess body fat (ballast).
How can we estimate the amount we already have?
Is it a lot or a little?
Bodybuilders, for example, compete with around 5% body fat.
How much do we have? 10-15?
How much is needed?
Let's tell...

This is the part of the body that is represented by fat. For example, if you weigh 70 kg and have 7 kg of fat, then the percentage is 10.

It's simple.

This means that fat content is a constantly changing number. Fluctuates as you gain or lose weight, as you gain or lose muscle.

For example, if both and your weight increases from 70 to 80 kg, and at the same time you gain 3 kg of fat, then the new figure will be 8%. If you then stop training for a year and lose, for example, 5 kg of muscle, your body fat content will be 7.5%.

So this figure is constantly changing as lifestyle changes.

Why body fat percentage is more important than BMI

Some people confuse body fat percentage with BMI, but these are two completely different indicators. BMI—body mass index—expresses the relationship between height and weight.
Calculated using the formula: weight, kg / ((height, m) squared).

According to this formula, people with large muscles may fall into the "overweight" category. This is the main problem with BMI. It is very useful for analyzing large populations, but is not particularly suitable for athletes. In this sense, the percentage of body fat is much better.

Can body fat percentage be determined based on BMI?
No.

BMI is based on height and weight only. It can be high for a number of reasons. It can also be the same in a person with highly developed muscles and a low amount of fat tissue and in a person with a large amount of fat deposits and poor muscle development.

What percentage of body fat is considered normal for men and women?

Although it is commonly viewed with hostility, human fat is not just a layer of disgusting, unnecessary flesh. It performs many vital functions in the body, including protecting organs from damage, maintaining body temperature, producing hormones, other chemicals, and more. This is why there is a limit to how much body fat you can burn without compromising your health. Here are two charts for men and women:

Why such a difference?

In women, additional fat deposits are found in the breasts, thighs and buttocks.

Numerous studies have shown that the minimum percentage of body fat in a man cannot be less than 4 - 5%, and in women - 10 -12%. This is explained as follows: when you become so “dry”, all that remains in the body is “vital” fat, which is contained in nerve cells, brain tissue, joints, palms of the hands and soles of the feet, in the membranes of such organs, like the heart and intestines. That's why he is needed to stay alive.
Once you reach this percentage in the body, you are literally on the edge of the abyss. Further fat burning can lead to cardiac arrest and loss of consciousness (coma). At the same time, the body protects itself and begins to destroy internal organs and muscles to produce energy instead of using fat. This is why many studies show that people who starved to death still had vital fat tissue.

For clarity: this is what a man with 4% and a woman with 10% look like. Horror.

Unless you're a professional bodybuilder and don't know what you're doing, don't ever try to push yourself to that point. Hormonal imbalances and disruptions in the functioning of internal organs will begin. If you avoid all this, then all the same, the process of returning to normal will be very long and difficult. Fortunately, most likely, like most people, you are not striving for this. You will be quite satisfied with 7-10% for men and 13-20% for women. This is the percentage that is called “relief”.

(We share photos of famous athletes because a lot of research has been done on them. For example, we know that the best male athletes in most sports have a percentage of 6-10%, and women - 13-20%).
Anyone can look like this with exercise, but it is very difficult to maintain this shape for a long time. While this percentage of body fat is normal, there is no need to be this lean to stay healthy.

Another illustration - 15% man and 25% woman:

As you can see, they look great and athletic.
But when your body fat percentage rises above a healthy level, you begin to look clearly “overweight.”
Like in this photo:

How to Calculate Body Fat Percentage

Smart floor scales and weight loss monitor

Smart floor scales (body composition scales)
Fat loss monitor

These are the simplest ways. These instruments use a technique called bioimpedance testing (BIA), which involves measuring the resistance of different areas of the body to electrical current.

Muscles are good conductors of electricity because they are 70% water. Fat conducts current less well. The worse the body passes current, the more fatty tissue it contains. This sounds pretty reasonable, but there are serious problems with the BIA. When current passes through a body, it follows the path of least resistance. For example, through the fatty tissues of internal organs, and not subcutaneous ones.

Most of these devices contain two electrodes, so even large areas of the body are often ignored. For example, the scale may not take into account the entire upper body (electrical current will flow from leg to leg). And manual devices will miss the entire lower part. This seriously distorts the results.
Another problem with bioimpedance testing is that it uses mathematical equations that translate test scores into percentage body fat.

Why are their formulas not correct? When companies create BIA meters they use another imperfect method of measuring body fat percentage such as hydrostatic weighing.

Some studies have proven that hydrostatic weighing itself can produce an error of 6%, depending on the race, nationality of the person, etc. In other words, a person with 10% body content may get a result of between 4-16% on a hydrostatic weighing.

Many factors influence the results. If you conduct a study in a state of dehydration, you will get a very high result due to reduced conductivity. But if you test after eating, you will get the opposite effect - the readings are too low. Body conductivity is also better after training. Therefore, when conducting a test after physical activity, incorrect and low results are obtained. This is why these devices are not suitable for correctly estimating your body fat percentage.

How about purchasing one of these to track changes over time?

That's no good either. These devices make mistakes differently each time. There is no clear pattern.

Calipers and skinfold thickness

Calipers are used to measure the thickness of skin folds in different areas of the body. These measurements are plugged into the formula. As a result
And there are disadvantages here. Grab too little skin and the readings will be too low, too much and higher.

Photos and mirror

This is the simplest and most obvious way to assess your body fat levels. People with the same body percentage look very similar if they have the same body type. However, if not, the same percentage of body fat can look very different in people with different body types.

For example, an 80 kg guy with 10% body fat has 8 kg of body fat, while a 95 kg guy with the same percentage has only 1.5 kg more, but a little more muscle, which gives him a completely different look.

For the training athlete, the pictures below should help to approximately determine the percentage of fat tissue in the body.

For men:
For women:

Dual-energy X-ray absorptiometry (DXA)

DXA (sometimes called DEXA) uses x-rays of the entire body. It is based on the fact that tissues containing and not containing fat absorb X-rays differently. Therefore, everything can be measured and calculated. Most people previously believed that DXA was an error-free method, but numerous studies have proven that it can be wrong by 4-8, and sometimes even 10%.

Causes of errors: different manufacturers of devices, different algorithms used to interpret data. Body size, state of dehydration and some other factors also influence.

Plethysmography (Bod Pod)

A plethysmograph (Bod Pod) is a machine that works similar to hydrostatic weighing, but uses air instead of water. Sit in a sealed capsule and a sensor measures how much air your body displaces (Archimedes' principle). Then, using mathematical formulas, this is all translated into the percentage of fat tissue in the body. Unfortunately, the accuracy of the Bod Pod method is no better than all previous ones. It is negatively affected by hair, humidity, body temperature and clothing.

The most accurate way to calculate body fat

It is called 4-component analysis. It includes several methods, dividing a person's body weight into four categories:

bone
muscle
fat masses

Hydrostatic weighing is used to measure the density of a body.
Deuterium dissolution is used to determine the amount of water in the body.
DXA is used to measure bone mass.

The results obtained are processed and calculated using various formulas. The result is always an accurate measurement of body fat percentage. This is interesting, but useless information for us. Because this method requires a whole team of scientists.

Fortunately, there is a method that deserves our attention.

How to Measure and Track Your Body Fat Percentage

Weigh yourself daily. Calculate the average over 7-10 days. If the average goes up, you gain weight. Therefore, weigh yourself every day in the morning after washing your face, before breakfast.
Take measurements with calipers once a week. If your skin becomes thicker, you gain weight. If you are thinner, you lose body fat. In this sense, the use of calipers is very useful.
Measure your waist circumference once a week. Waist size measured at the navel is a reliable indicator of fat gain or loss.
Photography once a week. For most gym goers, the main goal is how they look in the mirror. And when they look at themselves every day, they can lose motivation because they don’t notice changes. Photos from the front, side and back solve this problem.

Using these methods, you will know exactly what is happening in the body and make changes to your diet and exercise programs.

Good luck!

One of the most objective indicators of body quality is not the numbers on the scale, but muscle to fat ratio. 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.

Why measure your body fat percentage?

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, 1 kg of muscle will be lost. 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 quality. 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.

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 body composition.

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. From a photograph

The easiest way find out your body fat percentage, is to take a photo of yourself in a swimsuit and compare it with photos that show body quality at a certain percentage of body fat.

For men it looks like this:

For women it’s like this:

You won’t know the exact data this way, but you can imagine the approximate order of the numbers. Try to be objective when comparing photos, or better yet, ask someone to help you find a match.

2. Using body composition analyzer scales

Large fitness centers often have new generation electronic scales that measure the percentage of fat and muscle mass using modern technology. They work at the expense electrical impulses and are based on calculating the resistance of various tissues when current is passed through them. Such impulses can only be missed by organic mass that does not contain fat. Based on this, data is derived.

Also, such body composition analyzer scales can be purchased at home, but remember that this system far from ideal when calculating body composition. The numbers may be wrong.

3. Measurement of fat folds

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 fat percentage -. Its cost is only 200-300 rubles.

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 to measure 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 in the table figure of the amount received(first column). Please note that even with the same fold thickness in men and women, the percentage of fat will be different:

4. Using various calculators

There are many different calculators on the Internet that measure body fat percentage from data calculations about 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.

In the process of losing weight Don’t rely 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.

Body fat content is a very important indicator for monitoring health status. If it is within normal limits, then the likelihood of problems is significantly reduced. In addition, the amount of body fat determines a person’s appearance. If the percentage of fat is high, the body will be flabby, with noticeable folds. An excessively low percentage is also harmful. Therefore, it is important to understand what is normal for men and women.

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Body fat percentage

Fat percentage shows what proportion it makes up in your total body weight. In addition to adipose tissue, the body contains bone, muscle, and water.

Their ratio determines how a person will look. After all, you can often notice that people who have the same weight in kilograms look completely different. This is because if the fat percentage is high and the muscle is low, the body quality will be poor.

Different body quality at the same weight

But this does not mean that you need to strive for a complete absence of adipose tissue. It is necessary for any person, as it performs the following important functions:

thermoregulation, that is, maintaining body temperature depending on external conditions;
protection of internal organs from damage;
ensuring a supply of nutrients and energy;
softening the joints.

Excess fat mass is also harmful, not only for appearance, but also for human health. People with a high percentage of body fat may experience the following problems:

hormonal imbalances;
varicose veins;
the occurrence of disturbances in the functioning of the cardiovascular system;
high risk of developing diabetes mellitus;
formation of cholesterol plaques, etc.

That is, both too low and too high percentages of fat are bad for the body. Therefore, this indicator must be healthy and normal.

Norm of subcutaneous fat

The norm of subcutaneous fat will be individual. It will depend on gender, age and degree of physical activity.

It is worth considering that on average, men have a lower fat percentage than women by 5–8%.

The table provides information on the normal body fat content of men and women depending on their level of physical fitness.

You also need to make calculations taking into account that the percentage of fat inevitably increases with age. Therefore, the older a person is, the closer the value will be to the upper limit of these norms.

In addition, the amount of body fat depends greatly on your body type. Ectomorphs (thin people), even without exercise, can easily have only 15-20% body fat. Endomorphs (who are naturally plump) with such a low percentage will face numerous problems: hormonal changes, menstrual irregularities in women, hair loss, brittle nails, etc.

How to measure?

There are several ways to measure your body fat percentage.

Some can be easily used at home. Others will require special equipment.

Visually

The simplest method is a visual inspection of the body. You will need to undress to your underwear and stand in front of a full-length mirror.

It is very important to objectively evaluate yourself, without flattery and excessive pickiness. If there is excess somewhere, sagging, loose skin and other imperfections are observed, the percentage of fat is most likely to be high.

To make it easier to navigate, girls can use this picture. It shows examples of female figures with different amounts of body fat.

Men can rely on the following image.

Body Composition Scales

To accurately determine body composition, special scales using the bioimpedance analysis method are used. They measure not only exact weight down to the gram, but also the ratio of fat, muscle and bone tissue.

The principle of operation of such scales is based on the fact that weak electrical discharges are passed through the body. This makes it possible to determine the ratio of various tissues in the body, since their permeability differs.

For example, the resistance to current in the fat layer is less than in the muscles due to the lower water content.

The current pulses used in the measurement are weak. Therefore, using such scales will not harm a person in any way.

Caliper

If it is not possible to use special scales, you can purchase another device at the pharmacy. It's called a caliper and is inexpensive.

This device has two “jaws”, a lock with the inscription “press” and a scale in millimeters.

The percentage of fat should be determined using a caliper by measuring the thickness of the fat folds at 4 points. You can do this yourself or with the help of another person.

In the first case, you need to take the fold with the fingers of your left hand and pinch it with a caliper, which should be held in your right hand. After this, the position of the jaws of the device is fixed with a hook, the device is removed and the result is recorded.

Thus, the measurement must be carried out at 4 points.

1. On the triceps (back of the arms), holding the fold vertically.

2. On the biceps (front of the arms). The fold should also be taken vertically.

3. On the stomach. In this case, the skin is taken from the side, just below the waist.

4. On the shoulder blade. The fold should be kept at an angle of 45 degrees. You will not be able to carry out this measurement yourself. You will have to use the help of another person.

The result should be 4 numbers. They must be added up and converted into fat percentage according to the table. The final value will depend on gender and age.

For example, a 25-year-old girl’s measurements resulted in a total of 45 millimeters. Referring to the table, you can understand that the percentage of fat in her body is 25%.

Visceral fat

In addition to subcutaneous fat, there is visceral fat in the body. It lies much deeper, in the abdominal cavity.

Such deposits perform the following functions:

provide protection of internal organs from mechanical damage;
maintain the correct temperature;
provide the body with the necessary nutrients and energy.

But if the visceral fat content is too high, the following negative consequences may occur:

increased risk of heart attack and stroke;
development of diabetes mellitus;
hormonal imbalances;
problems with the kidneys, liver and other organs located in the abdominal cavity.

You can determine whether your visceral fat content is normal using the methods listed above. If the calculated percentage of subcutaneous fat falls within the standard values, then the amount of abdominal fat will be satisfactory.

Another way to determine if your visceral fat percentage is above a safe level is to measure your waist. If its girth is less than the following values, there is no need to worry:

for girls - 90 cm;
for men - 100 cm.

If the percentage of subcutaneous or visceral fat exceeds standard values, you need to start burning it as quickly as possible. To do this, you definitely need to adjust your diet and try to eat more healthy foods. You can speed up the process by exercising several times a week.

And a little about secrets...

The story of one of our readers, Irina Volodina:

I was especially distressed by my eyes, which were surrounded by large wrinkles, plus dark circles and puffiness. How to completely remove wrinkles and bags under the eyes? How to deal with swelling and redness?But nothing ages or rejuvenates a person more than his eyes.

But how to rejuvenate them? Plastic surgery? I found out - no less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelifting? A little more affordable - the course costs 1.5-2 thousand dollars. And when will you find time for all this? And it's still expensive. Especially now. That's why I chose a different method for myself...

So, fat. It plays a lot of important roles in our body. From how healthy our skin looks and how firm, elastic and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced when the percentage of body fat is too low.

In short, recently I have again changed my approach to food, to training, and in general to the psychological side of my fitness and my ideals of the female body. I am working on the mistakes I made and making peace with my body. I’m thinking of making an article about these mistakes, but the main one lies in the terrible word “fat.”

How much fat should a healthy body have?

Namely: I didn’t get enough fat in my diet for a long time (on average it was 30-40 g per day) and was too zealously chasing a low percentage of body fat. Why this is very bad will be discussed in today’s article. But if we talk about nutrition, today I try to eat at least 80-100 g of fat per day. And I deliberately increased the percentage of body fat from 18-19 to 21-23. Yes, at first it was unusual to perceive myself after 18%, but my priority is still health.

The idea of this article belongs to the guru in the field of health and healthy eating - Dr. Andrey Beloveshkin. In fact, the article was created in collaboration with him. More precisely, it was created by him in collaboration with me.

So, fat. It plays a lot of important roles in our body. From how healthy our skin looks and how firm, elastic and pleasant it is to the touch, to whether everything is in order with our hormones - many of them are not produced when the percentage of body fat is too low.

I have already touched on this topic: if there is a lack of fat in the body and fat in food, the first thing to do is suffers in the female body - this is the reproductive system and reproductive function. The body begins to save resources and gradually turns off functions that it can do without and... survive. Why should he think about procreation if he himself is now in danger?..

Let's figure out why fats (both those that we eat and those that we carry on ourselves) need to be understood, forgiven and pardoned.

It is important to ensure that external fat does not fall below the acceptable minimum.

As long as subcutaneous fat does not exceed the norm, it is good. Because fat produces special hormones that protect our heart and blood vessels. And, as I already wrote above, there is a minimum of subcutaneous fat, without which the normal functioning of the hormonal and reproductive systems is impossible.

Subcutaneous fat is aesthetics, all the smooth curves and outlines of the female body. Without subcutaneous fat, the body becomes senile and masculine: rough, dry, angular, with bones and muscle bundles showing through. A certain supply of subcutaneous fat is also needed for the “calmness” of the body. When the body is stressed, it is concerned with only one thing: to survive. Therefore, it begins to push fat into the liver, into the heart, into the walls of blood vessels.

You can measure subcutaneous fat according to science - by measuring the thickness of the folds in different places. You can try to control it through the numbers on the scales (but there is a nuance here: it is impossible to determine the percentage of fat and dry mass).

I have long come to the conclusion that the simplest and most reliable way is a mirror. You undress, stand in front of a full-length mirror and... look. No, not in the “Ugh, I’m fat!” way, but you adequately examine everything that hangs or doesn’t hang.

If there is too much fatty tissue in the body, it will be revealed by folds, tuberosity, cellulite, abdomen, axillary and knee ridges. And in general the general appearance is so-so. If it doesn't hang anywhere, then everything is fine. Veins, protruding tendons, cubes and individual bundles of muscles are a sure sign that there is not enough fat. And you are at risk. Yes, yes, that's what I say. It didn't seem to you. No wreaths on bellies. No lean muscles. I really want children in the future, to be honest. And I really don’t want problems with hormonal levels.

Therefore, let the dry bodies remain for the gymnasts who are trying to make money from this. People who want to stay healthy need to understand that artificially created excessive dryness of the body is not healthy. I emphasize: unnecessary. Lest you read this as an excuse for gluttony and obesity.

Speaking in numbers, 20-25% fat is the norm for a woman. The maximum excess fat is up to 15% excess body weight if it is subcutaneous fat (not internal fat). When it falls below 9-10%, the body goes into a serious deficit, which causes the entire system to fail. For men, the critical threshold is lower - 4-6% body fat.

If you don't eat enough fat every day, your body will lose weight for a while, yes. It will make you happy. Only on the sly will our cunning and very smart body slowly turn off the extra light so as not to waste energy, as it seems to it. And so that you don’t have to spend your whole life replacing all your electrical wiring, it’s important not to get to that point.

Experts recommend eating at least 1 gram per kilogram of body weight, but my feeling is that the body still needs more. Especially to a body that, like mine, is constantly in motion and in mental work. Therefore, today I try to eat 1.5-2 grams, depending on the intensity of the day. By the way, a diet rich in fats also saturates better. Therefore, after 1.5-2 hours you don’t feel like eating. And I want it in 4 hours.

It is important to control subcutaneous fat so that it does not fall below normal! When the level of subcutaneous fat is below 7%, women go into deficiency mode, hormonal disruption and menstruation stops. With a long absence of menstruation, the ability to give birth to a child is sharply reduced and leads to infertility. Things are not so happy for men either. With a low content of adipose tissue (4-6% of the total mass), testosterone production stops and libido decreases. Super relief is the lot of professional bodybuilders and it is harmful. If you are going to carry a couple of extra pounds, then it is better to do it on the buttocks than in the liver.

Control the energy balance: income and consumption

Energy balance is the ratio of the number of calories we get from food to the calories we burn during physical activity. The difference between the total caloric content of the diet and the calories that are burned during physical activity is the available energy, which the body can use to run wild. More precisely, use it to maintain life and your loved one.

Lately I've been eating about 1700 kcal per day(and it’s still not enough! but I’m working on increasing it). Luckily, I stopped eating at 1200 kcal. Because objectively, given my level of brain and physical activity, this is not enough. According to the most conservative estimates, one workout costs me 400 kcal. But this is very modest - I can burn 800! But let’s start from the average value of 400 kcal.

This means that my body has 1300 kcal per day left for everything. He can allocate it to his internal affairs and other goodies. There is such a concept - a basic need, or basic metabolism. This is the minimum energy we need just to live and function normally.. And do nothing about it. Just lie down. As you can see, even now, having increased my daily caloric intake, I am underfeeding myself. But thanks to Dr. Beloveshkin, I already eat a lot more. Details below.

If you don't give your body energy for basic needs, it will slowly but surely lead to problems.

How to find out your balance?

First we need to know your body fat percentage. My average body fat percentage now is - 23% (9 months ago it barely exceeded 18%, and now I look at those photos and understand: she’s skinny, she’s a tomboy, she has no ass, just bones – so what?).

Fat can be calculated using special impedance scales, or a bioimpedance device. The percentage of fat can be calculated using a special calculator in different ways and choose the average one.

We calculate the dry mass using the formula: Lean body mass (fat-free mass) = current weight - (current weight x current % body fat).

My weight today is 56 kg, and my fat percentage is 0.23 (23%). I think for myself:

Dry weight = 56 – (56 x 0.23) = 43 kg.

The minimum available energy requirement is 30 kcal per kilogram of dry body mass. At a level below 30 kcal, your sex hormones will “sprinkle”, and if you drop to 25 kcal (the notorious almost 1200 kcal per day), the thyroid gland will most likely begin to act up. After reducing to 20 kcal per kilogram, real problems with the head begin.

Optimal for a normal life, well-being, without a threat to health and almost without a threat to your figure - this is 40-45 kcal per kilogram of dry body mass (body weight without fat - we have already found out how to calculate it above).

This means that for my 43 kilos of lean mass, my caloric intake should not be lower than 43 x 30 kcal/kg = 1290 kcal. And this is only the minimum basic need! And for almost a year I gave so many calories to my poor body for life, and for work, and for training... Don’t repeat it! Although it is very easy to get hooked on a low-calorie needle because it gives quick results. At what cost is another question.

My basic optimal calories: 43 * 45 = 1935 kcal. Since I don’t lie on the couch all day, this figure needs to be multiplied by a correction factor depending on physical activity.

Many of you have seen this list, I'm sure:

1.2 = sedentary lifestyle, sedentary work, very little or no sports activities

1.3-1.4 = light activity (some daily activity + light exercise 1-3 times a week)

1.5-1.6 = average activity (exercise 3-5 times a week)

1.7-1.8 = high activity (active lifestyle and heavy training 6-7 times a week)

1.9-2.0 = extremely high activity (sports lifestyle, physical labor, daily training, etc.).

I now have average activity and a correction factor of 1.5. This means my minimum is 1.5*1290= 1935, and my optimum is 1935*1.5= 2900 kcal. If we assume that now my daily caloric intake is 1700 kcal, then my energy balance is negative (even taking into account the minimum requirement, I am missing more than 200 kcal).

This can be corrected by reducing the intensity (or frequency) of training or increasing the number of calories. Let's say, in my case, adding two eggs (180 kcal) or one avocado (205 kcal) will help me. Or skipping half the workout (200 kcal) - and this will be enough to balance your energy balance. But I would prefer to leave my physical training as it is, and at the same time eat more.

I’ll be honest: I’m already increasing my caloric intake, I don’t weigh my food and don’t bother with accurate calorie counting – I just eat. And it’s so good for the whole body, so calm. I'll watch it a little more and then tell you. But even visually there is a difference. By the way the skin looks all over the body, for example...

Why is it important not to go into the red for a long time? If the energy balance is negative, then the body goes into energy conservation (deficit) mode.

And this is where the action-packed movie begins: metabolism slows down, the functioning of the thyroid gland and sex hormones deteriorates, mood and energy drop, depression and irritability appear. In addition, the body will still accumulate internal (bad) fat, sacrificing muscle.

Therefore, Andrey Beloveshkin strongly recommends: even when losing weight or maintaining our normal weight, we should not go beyond the limit of 30 kcal per kilogram of dry body mass for more than 2-3 days. Under no circumstances should you do as they advise: “eat less, exercise more.” This will cause you to lose weight but increase the amount of bad fat (visceral fat).

I’ll add on my own behalf: be reasonable, don’t listen to those who advise living on one lettuce leaf and killing yourself while training. Treat your body with care and respect, and it will thank you. Do not gesture, otherwise the body will respond with even greater gesture. Restoring metabolism and hormonal levels, treating the reproductive system is long, difficult and, in every sense, expensive.

Watch the amount of internal fat!

“The most dangerous thing is internal fat, which is hidden in the stomach. It disrupts hormones, worsens mood, causes illness, weakness and chronic fatigue. Its excess provokes a craving for various kinds of addictions: from sweets to drugs and dependent relationships,” says Andrey.

But the most unpleasant deceit lies elsewhere, friends. Bad fat, which grows against the background of hunger strikes, drying, chronic overload and stress, can “melt” our body. Change its composition and kill the quality.

This means that disrupted sex hormones and stress hormones “reprogram” our fat cells.“Reprogrammed” fat begins to behave indecently, which leads to the appearance and intensification of problem areas: we seem to be thin, but cellulite on the thighs, butt and even calves blooms in lush color! Moreover, even more noticeable than before.

What does a normal, average girl do in such a situation? Right! He gets nervous, hungry, trains until he faints and... the circle repeats. And with each such circle, alas, our problem areas become more and more problematic, and cellulite appears even on the cheeks.

Studies of twins have shown that only 20% of the accumulation of internal fat can be at least somehow explained by genes. Everything else is nutrition, lifestyle, bad habits. Bad fat is not so easy to see in the mirror, but even people of normal weight can have it: in athletes, models, small girls.

Now we'll look at how to track your internal fat and health using... a measuring tape. This block will be useful for those who are interested in doing a little self-test, like, how am I doing now?

The key thing in our study is waist size. Almost all other indicators dance from it. After all, it is in the abdominal area that internal fat is hidden.

We take the tape. We give it to the experienced doctor Andrey Beloveshkin. We take one fitness blogger as a model and test subject. Who is not afraid to show you the truth of his body.

« Waist circumference should be measured midway between the bottom edge of the lower rib and the top of the pelvic bones(as an option - in the narrowest place, usually at the level of the navel or slightly above). When tightening, you should pull the tape slightly, with an effort similar to lifting an empty mug. When measuring, the tape should be placed parallel to the floor. Stand calmly, arms at your sides, breathe calmly, measure as you exhale. Measure several times until there is a difference of no more than one centimeter,” recommends Andrey.

Hip circumference can be measured at the widest part of the buttocks“We determine it visually,” advises the doctor.

Neck circumference is measured at its narrowest point:

Thigh circumference – in the upper third:

My results: weight 56 kg, height 170 cm, waist 67 cm, hips 96 cm, neck 30 cm, abdominal height - 17.5 cm, hip 55 cm. Fat percentage 23%.

1. Waist circumference.

My waist is normal (67 centimeters). When I lose weight to 60, my hips deflate to 89, and this is a boy’s story - I’m still for femininity. The normal waist circumference for women is up to 75 (80) centimeters, from 80 to 88 centimeters is weight gain, and over 88 is obesity. For men, normal parameters are up to 94 centimeters. A wide waist reduces your attractiveness and doubles your risk of premature death from all causes. This also applies to people with normal and low weight!

2. Hip-waist ratio.

My ratio: 67 to 96 = 0.70 (ideal).

“The ideal numbers are 0.7 (0.65-0.78) for women and no more than 0.9 for men. Normally, this index should be less than 0.85 for women and less than 1.0 for men. A good hip-waist ratio increases attractiveness, mental abilities and libido, and reduces the risk of many diseases (cancer, infertility, diabetes). The hip-waist ratio is one of the best indicators of health,” comments Andrey.

I would immodestly add: mmmmm, bend!!!

3. Height-to-waist ratio

My ratio: 67 to 170 = 0.4 (excellent). The norm for this index is less than 0.5 for men and women.

4. Body shape index – an indicator of the risk of getting sick

The Body Shape Index shows the relationship between waist size, height and weight. The formula is complex, let's use a calculator. In addition to numbers, this index also provides a picture that shows where we are on the risk scale.

My body shape index is 0.0723 - this is normal. At the same time, the calculator also calculates the relative risk. For me it is 0.76. This figure means that I have a lower risk of disease than average (average risk = 1). The higher the number, the higher the risk of disease.

The circle on the graph is me / The further to the left and lower the circle is, the better. The higher and to the right, the more dangerous.

5. Conic index (K-index).

“The formula is complicated and I haven’t found a calculator. Therefore, we divide the weight in kilograms by the height in meters, take the square root of this (in a standard calculator, the sqrt button) and multiply it by 0.109.”

0.109 x (square root of 56/1.7) = 0.63.

Then we divide the waist in meters by the resulting figure: 0.67/0.63 = 1.063.

So my conic index value is 1.063.

For men, the norm is a conical index of no more than 1.25, and for women – 1.18.

The higher the index, the more a person looks like a cylinder, and not like two cones meeting at the waist. And the higher the risk.

6. Neck

We measure at the narrowest point. My value = 30 cm (excellent). In women, the neck circumference is no more than 34.5 (a more strict norm is 32 cm), in men the neck circumference is no more than 38.8 cm (a more strict norm is 35.5 cm).

7. Waist-hip ratio.

My ratio: 67/55 = 1.22 (excellent). Normally, this index is less than 1.5 for women and less than 1.7 for men.

8. Abdominal height.

My value: 17.5 cm (excellent). The norm is up to 25 centimeters.

“The height of the abdomen is the smallest distance between two horizontal lines: lying on the surface of the abdomen and touching the vertebra of the back. Measure with your back pressed to the floor and your knees bent, at the level of the sacrum. By the way, an abdominal height above 25 cm is a risk of developing Alzheimer’s disease if you survive a heart attack at 50,” says Andrey.

The conclusion suggests itself: I recognized the body’s alarm signals in time, returned an adequate amount of fat to the diet and fat under the skin. All my health markers are in excellent condition.

I stopped gesturing and testing my body for strength. I am very sensitive and attentive to him. I'm listening. I make sure not to dry out, but not to float. And, as a small experiment showed, it’s not all in vain. Health markers are normal, which means I can move on with my life. I wish the same for you!

I would like to express my gratitude to Andrey for this article, for all the information he collected and published.

Tatiana Kurbat, Andrey Beloveshkin

If you have any questions, please ask