How to calculate muscle mass. How to determine the normal weight
The bone mass of a person, the norm in percentage of which is determined depending on gender and age, affects the total body weight. After all, not always a person with a lot of weight is obese, sometimes the reason lies in heavy bones.
Bone mass is a combination of organic substances in the human body, such as calcium, magnesium or zinc. It should be taken into account if you exercise or wish to reduce the amount of fat. Its optimal amount promotes rapid muscle growth and strengthen the skeleton.
Bone mass gives the concept of bone weight in the body. Throughout life, it can change if a person puts on weight - this is a normal physiological process. If the bone mass is reduced, but the weight is in place, then this signals a problem. It is very important for people who are faced with a similar situation not to hesitate and turn to a specialist for help. The normal state of the bones is the key to the proper functioning of the musculoskeletal system, and this is not worth joking. Estimated bone mass does not allow talking about bone strength, this indicator can only be determined through laboratory tests.
Optimal performance
The norm of muscle mass in women and men differs not only in the weight of a person. The difference arises from the fact that in men the bones are larger and denser than in women. For graceful ladies who weigh less than 50 kg, 1.95 kg of the total body weight. If the weight is from 50 to 70 kg, then the average figure is 2.40 kg. With a weight of 75 kg and above, the norm is 2.95 kg. As for men, their indicators are as follows:
- a person weighs less than 65 kg - 2.65 kg;
- weight 65-95 kg - 3.30 kg;
- weight 95 kg and above - 3.70 kg.
People with osteochondrosis, bone tuberculosis, menopausal women and older people may have other indicators. Norms given bone mass Designed for healthy men and women aged 20 to 40 years.
Reasons for the decline
It is very important not to confuse the indicators of muscle and bone mass. Muscle mass includes the total weight of all the muscles of the body, including the heart. The human body until the age of 30-35 reaches its peak of development, with each subsequent year, bone mass will decrease, this is an average of 1% per year. After 45 years, bone mass loss may be 15%. A huge role in the human body is played by the genetic factor, estrogen deficiency and the use of medications. There are even racial differences: it is proved that white people have less bone mass in comparison with dark-skinned people of the same weight category.
The composition of the bones of each person in a certain amount includes water, organic and inorganic substances. Young people have more organic matter in their bones. Therefore, bones in youth are more flexible, resilient and elastic. With age, the number of inorganic compounds increases, and the density of the bone itself, as a result, decreases. From this, frequent fractures and problems with the musculoskeletal system.
The amount of bone mass is affected by lifestyle. Additional physical activity, smoking, excessive alcohol consumption are negatively displayed not only on the work of internal organs, but also on the skeleton.
Weight loss will certainly happen if a person has such conditions:
- diabetes;
- thyrotoxicosis;
- hyperparathyroidism;
- pituitary hypofunction;
- lymph node disease;
- leukemia;
- mastocytosis;
- inadequate blood circulation;
- diseases of the gastrointestinal tract;
- pregnancy.
As for osteochondrosis, it can be determined by X-ray examination, but only if 50% of the bone mass is already lost. Prior to this, the disease is difficult to diagnose. Despite the rapid development of medicine, until we came up with tests that could accurately determine the percentage of bone strength based on bone mass. It is important to note that its decrease is displayed not only in diseases of the spine and joints. Often, a decrease in bone mass provokes a weakening of the jawbone, tooth fixation decreases, and, as a result, they begin to fall out.
A slender body is beautiful, fashionable and healthy. At least our time prescribes just such canons. Following them, many people seek to get rid of body fat as much as possible ..
Why does the body need fat
You probably noticed that even with the same weight, some people look fit, while others, to put it mildly, are not perfect. The fact is that the ratio of bone and muscle mass, as well as fat and water, is of key importance. Therefore, when thinking about a good figure, and indeed about health, first of all, pay attention to the percentage of fat in the body. At the same time, note: not only its excess is harmful, but also its disadvantage. After all, fat serves as a source of energy and warms us. It (in particular, subcutaneous fat) protects bones and internal organs. The so-called visceral or essential fat that surrounds the internal organs is part of the nervous system. Fat is required for the absorption of vitamins, the synthesis of hormones, the construction of new cells. Its lack adversely affects hair, skin and joints.
"A low percentage of body fat leads to problems with potency in men and - with ovulation, conception and regularity of the menstrual cycle in women."
What percentage of fat is considered ideal
But what is the norm? The answer to this question depends on many factors, starting from your gender (in the male body the percentage of fat is lower), ending with age (it increases over the years). In the table below you can see what rate of fat will be ideal for you:
According to WHO recommendations, for men aged 20–40 years, an indicator below 8% is considered “unhealthy,” while for women of the same age, an abnormal indicator is around 18%. The minimum percentage of fat that allows a person to survive is 3-5% for men and 8-13% for women. I must say that bodybuilders, preparing for competitions, sometimes reach such numbers, but they never hold such an indicator for a long time. And still, the health risk remains.
How to measure the percentage of body fat
Now that you know the parameters, it would be nice to understand how much you yourself correspond to them. There are many methods for measuring body fat. The MRI, X-ray scanning, weighing in water and bioimpedance are quite accurate (a special device passes a weak current through the body and calculates the percentage of fat from the speed of the signal). According to the same principle, special scales work, which can often be found in fitness clubs and even purchased for home. It is very simple, but not so accurate, to measure the amount of fat in the body with a tool called a caliper or a standard caliper or even a ruler. Grab your fingers with a fold of skin on the abdomen a little to the side and 5 cm, measure the thickness, and compare the result with the table.
Men
Women
And you can do even easier - compare yourself with the images of bodies in photographs:
Things to remember when evaluating your body fat percentage
Found that your performance is not perfect and now you know what to strive for? Be careful and attentive.
“In pursuit of a super-athletic figure, never go beyond the physiological norm of fat content”
However, the problem is that your own norm may differ from the standard. Each person is individual, which means your personal “healthy” indicator of body fat may vary averaged. Therefore, following the chosen weight loss program, monitor the condition of your body. It may also happen that, wanting to demonstrate to the world not only the wasp waist, but also a pumped up press, the girl will reduce the percentage of body fat, for example, from 18% to 14% and get ... menstrual irregularities. The fat indicator is still within the average norm, however, the individual characteristics of the body entered the game. Therefore, as soon as you notice any unpleasant symptoms, stop the weight loss program at least for a while and consult a doctor.
You can find out the ratio of fat, water and muscle in your body at any medical center. Doctors can take measurements using a special device - a caliper, or using computed tomography. There is also such a study as bioelectric analysis of body composition.
If you do not have the opportunity to undergo a special examination at a medical center, you can conduct approximate measurements at home. To do this, you need Sheldon’s classification, which he did in the last century, having studied the data of about 50 thousand people. Sheldon believed that all people are divided into three types. The first is people who have no problems with overweight, they have narrow bones and long arms and legs. The scientist called such people ectomorphic. Usually they have a small percentage of fat and muscle in the body. The second type is people with wide bones. Sheldon called them. Usually they have more muscle in their body than fat. The third type is overweight people. Sheldon called them endomorphic. In their body, usually fat prevails over muscle mass.
Tanita Diagnostic Fat Analyzer Wellness rating at home.
You will immediately recognize the content of fat and water in your body, as well as such important indicators of your health as:
- Body fat percentage
- The percentage of water in the body
- The percentage of internal fat
- Bone mass
- Muscle mass
- Physical Type Assessment
- Metabolic rate and your metabolic age
The latest method used in the fat mass analyzer, allows you to determine these indicators at home.
1. The percentage of body fat
The terms “obesity” and “overweight” are often perceived as synonyms, however, these are not the same thing. Weight is the total body weight, including bones, muscles, water, fat, etc. Overweight - the body weight of a particular person, exceeding that which is considered the norm for his growth. Obesity is an excess accumulation of fat in the body that poses a health hazard. Often it occurs when the intake of energy in the body with food exceeds energy costs.
Scientists have proven a direct relationship between excess body fat and the risk of developing diabetes, cardiovascular disease. Overweight is not always an indicator of obesity, as people differ from each other in body size, shape and type of addition. For example, in athletes, body weight can be dramatically increased compared to the norm for its growth (due to muscle mass), but they can not be considered obese, since the percentage of fat in their body is normal. At the same time, with normal weight, the fat content may be higher than the established norms, which is a threat to health.
Men | Women | |||||||
Age | Good | Fine | poorly | Dangerous | Good | Fine | poorly | Dangerous |
18-24 | 10,8 | 14,9 | 19,0 | 23,3 | 18,2 | 22,0 | 25,0 | 29,6 |
25-29 | 12,8 | 16,5 | 20,3 | 24,3 | 18,9 | 22,1 | 25,4 | 29,8 |
30-34 | 14,5 | 18,0 | 21,5 | 25,2 | 19,7 | 22,7 | 26,4 | 30,5 |
36-39 | 16,1 | 19,3 | 22,6 | 26,1 | 21,0 | 24,0 | 27,7 | 31,5 |
40-44 | 17,5 | 20,5 | 23,6 | 26,9 | 22,6 | 25,6 | 29,3 | 32,8 |
45-49 | 18,6 | 21,5 | 24,5 | 27,6 | 24,3 | 27,3 | 30,9 | 34,1 |
50-59 | 19,8 | 22,7 | 25,6 | 28,7 | 26,6 | 29,7 | 33,1 | 36,2 |
more than 60 | 20,2 | 23,2 | 26,2 | 29,3 | 27,4 | 30,7 | 34,0 | 37,3 |
2. The percentage of water in the body
The percentage of water in the body is the amount of fluid in the human body, as a percentage of the total weight. Water plays a key role in many processes in the body, it is found in every cell, tissue and organ. Maintaining an optimal balance of water in the body will avoid the risk of developing many diseases.
3. The percentage of internal (visceral) fat
Visceral fat is the fat located in the abdominal cavity and surrounding the vital organs of a person. Studies have shown that with age, the distribution of fat in the body changes, this is especially noticeable after the onset of menopause in women.
An increased level of visceral fat increases the risk of diseases such as hypertension, heart disease, diabetes, etc.
The Tanita Monitor measures% visceral fat in the range of 1 to 59.
Range 1-12 - Indicates that your body's visceral fat level is normal.
Range 13-59 - indicates that your body has an increased level of visceral fat. Try to change your lifestyle, perhaps with the help of the program Proper breakfast and physical activity.
4. Bone mass
The basis for measuring bone mass is the determination of the mass of minerals in the body (calcium and other substances). Studies have shown that the development of muscle tissue strengthens the bones of the skeleton. This fact must be taken into account when drawing up the diet and physical activityso that the bones remain strong and healthy.
People suffering from osteoporosis or decreased bone strength caused by age, pregnant women, etc., should carefully monitor the condition of the bone mass.
5. Muscle mass
This function allows you to determine the mass of muscle tissue in the human body. The muscle mass index takes into account all the muscles of the musculoskeletal system, smooth muscles (heart and digestive system) and water located in these muscles. In a healthy person, the average muscle mass is 75% of the total summer mass (human weight).
Muscles play an important role in the metabolism. Muscle development requires a significant expenditure of energy, which is released as a result of the breakdown (burning) of fats.
6. Physical Type Assessment
This function takes into account the ratio of body fat to muscle mass. With an increase in physical activity, the amount of fat in the body decreases, and the physical type may change: latent fullness - 1, full - 2, dense physique - 3, trained - 4, normal - 5, standard-muscular - 6, thin - 7, thin and muscular - 8, very muscular - 9.
7. Basal metabolic rate (PBM) / metabolic age
This option allows you to determine the number of calories required for the implementation of metabolic processes in the body. This is the minimum energy level that your body needs to ensure the normal functioning of the respiratory, circulatory, nervous system, liver, kidneys and other organs at rest. Metabolism rises when you are active. This is because the musculoskeletal system (40% of the total body weight), like a motor, consumes a large amount of energy. A significant part of the energy is expended on the work of muscles, so an increase in muscle mass will allow you to increase PBM. The higher the BMP, the more calories are burned in the process of increasing muscle mass, which will reduce the level of fat in the body. The lower the PBM level, the slower the burning of fat, the higher the likelihood of obesity with all the ensuing consequences.
The analyzer allows you to determine what age, on average, corresponds to the value of the indicator of basal metabolism obtained as a result of measurements. If your PBM age is higher than your real age, it means that you must increase muscle mass body. Thus, you improve metabolic age.
A body analyzer and consultant will help you create an individual weight loss program!
A healthy, slim and fit body is what will always be in fashion. A lot of people are trying to get rid of excess body fat. But at the same time, not everyone knows what the rate of fat in the body is, and how to determine it, and after all, a lot depends on this indicator. Let's try to figure this out.
Quite often there is a situation where two people having the same weight: look completely different. One is slender and fit, while the other at the same time looks, to put it mildly, not too perfect. The fact is that weight is, in principle, not the indicator that should be guided in assessing your physical fitness. Muscles are much heavier than fat, hence the difference in appearance with the same figure on the scales.
Of key importance is how the body combines bone and muscle mass, as well as water and fat. Therefore, what should be the percentage of body fat in the norm, you need to know not only losing weight, but also those who, in principle, monitor their health. Dangerous is not only excess fat, but also its lack, since fat has quite a few important functions, in particular, protective and reserve. A low percentage of fat in the body provokes problems with potency in men and problems with the menstrual cycle and fertility in women.
In this way, fat performs the following functions:
- protects body organs;
- helps maintain normal temperature
- contributes to the preservation of beneficial substances in the body;
- softens the joints;
- promotes energy storage.
To maintain health and lead a full life, a woman needs a percentage of fat in the body 13-15, and a man - not less than 5-9%. If this indicator is lower, serious violations in the performance of their functions by the authorities and dangerous consequences of this are possible. If the percentage of fat in the body is normal, the person will both feel and look good, and his reproductive organs will work as they should.
Particularly important fat for the female body. It helps to ensure the normal synthesis of female hormones, promotes the proper functioning of the genitals, provides a normal menstrual cycle, makes it possible to endure and give birth to a child. The amount of fat may increase with age. Its excess is a consequence of certain violations, but quite often it is a consequence of a lack of physical activity and constant overeating.
Body fat rate
The exact figure that would determine the rate of fat content in the body cannot be called. But there is a range within which each individual can have its own value. This is determined by many features of the body. In one person, the percentage of fat may be higher than in another, having the same gender and age, but he can feel much better.
The amount of fat in the body should not exceed the upper bar, but you need to pay attention to the lower bar, since a lack of fat in the body is fraught with serious consequences.
The percentage of fat in the body of a woman must remain within such limits:
- age up to 30 years - 15-23%;
- age 30-50 years - 19-25%;
- age from 50 years - 20-27%.
For men the percentage of fat in the body normally looks like this:
- age up to 30 years - 11-18%;
- age 30-50 years - 14-20%;
- age from 50 years - 16-22%.
In women with a normal physique, fat is located in the abdomen, chest, waist, hips. If it accumulates on the hands, shoulders, legs, patellar region, this may indicate a tendency to swelling, metabolic disturbances, hormonal disruptions, so it makes sense to consult a doctor.
Important indicators of fat and in men. For them, this determines the work of many important systems, in particular, reproductive and digestive. However, it is easier for men to lower the percentage of fat, as their lipid metabolism is faster than that of women. Fat in men is evenly distributed throughout the body. If the representative of the stronger sex deposits accumulate in the abdomen, this indicates a violation of the gastrointestinal tract. If they are localized in the area of \u200b\u200bthe sides, chest, and thighs, this indicates malnutrition, as well as hormonal imbalance - an increase in the level of female hormones in the body.
The table below will show in more detail what should be the norm of the percentage of fat in the body of a woman and a man.
Visceral and subcutaneous fat
Two types of fat accumulate in the human body: subcutaneous (visible) and visceral (internal). located near the surface of the skin, it can be seen and felt.
If you determine that your performance is not perfect, be careful. Trying to achieve a sports figure, do not go beyond the physiological norm. In addition, keep in mind that each person is individual, and he has his own “healthy” norm. For example, if a girl decides to reduce the body fat content from 18% to 13%, then she may get a menstrual irregularity. The indicator will also correspond to the norm, but here the individual characteristics of the body will already play a role. Therefore, while working to reduce body fat, watch your feelings. If you feel unpleasant symptoms, then you should stop losing weight and consult a specialist. And remember that in ordinary life there is no point in achieving extreme performance. But to normalize the level of fat is useful.
If the norm of fat in the body of a woman or man is exceeded, then you need to reconsider your lifestyle. More often than not, normalizing your lifestyle is enough review diet and exercise more. Of physical activity, first of all, you need to focus on, because they burn fat. , or a bicycle - you can choose anything you want.
Also very important proper nutrition. Avoid hard diets, as they do not take away fat, but muscles and fluid. Eat fully, balanced, moderately. It is recommended to eat often in small portions, exclude fast food, sweets, pastries. Useful foods for reducing fat are low-fat sources of protein (meat, fish, eggs, dairy products), cereals, fruits and vegetables. You also need to drink enough water.
Knowing how much fat should be in the body of a woman and a man, you can adequately assess the state of your body. Remember that excess fat is a danger, but the same can be said about its lack. Fat is equally both a friend and an enemy, and so that it is only the first for you, control its percentage in the body.