Body fat percentage chart for boys

Nowadays, people have higher and higher requirements for body shape. What is the appropriate body fat percentage for men? People are now paying more and more attention to body fat. So let me introduce to you the question of what is the appropriate body fat percentage for men.

What is the appropriate response for men's body fat?

1. What is the appropriate response for male body fat percentage?

The body fat of normal adults is 15%~18% for men and 25%~28% for women. Body fat should be maintained within the normal range. If the body fat is too low, it is lower than the safe lower limit of body fat percentage, which is 5% for men and 13%~15% for women. The body fat characteristics of men are:

4%~6% of the gluteus maximus muscles show longitudinal striations (the most ideal peak state for bodybuilders).

7%~9% back muscles are visible, and the abdominal muscles and external oblique muscles are more prominently layered (peak bodybuilder status).

10%~12% Body fat is not loose in all parts of the body, and the abdominal muscles are obviously layered.

13%~15% The body fat is basically not loose in any part of the body, the abdominal muscles are just beginning to show, and the layers are not obvious.

16%~18% body fat in all parts of the body means that the waist and abdomen are loose, and the abdominal muscles are not obvious.

19%~21% have no visible abdominal muscles and the hip circumference is generally 81~85 cm.

22%~24% have no visible abdominal muscles and the hip circumference is generally 86~90 cm.

25%~27% of the abdominal muscles are not visible, and the hip circumference is generally 91~95 cm.

28%~30% of the abdominal muscles are not visible, and the hip circumference is generally 96~100 cm.

More than 31% have no visible abdominal muscles and their hip circumference is generally over 101 cm.

2. Body fat measurement

2.1. Accurate measurement of body fat: pinch the fat according to the illustrated parts to determine the deposition of chest fat, abdominal fat, and leg fat, and then calculate according to the standard.

2.2. BIA accurate measurement Traditionally, the methods for accurate measurement of body fat are complicated, mainly DEXA accurate measurement, but the time and cost are very uneconomical. Therefore, in recent years, a more convenient microbial impedance measurement method (Bio-impedance analysis, commonly known as BIA) has emerged, which can obtain quite accurate measurement values ​​in a very short time. It is suitable for use at home and by doctors in hospital outpatient clinics.

3. Women’s body fat and body shape characteristics

8%~10% of female athletes reach the peak state (which can cause amenorrhea, menstrual disorders and smaller penis)

11%~13% back muscles are visible, and the external oblique muscles are more prominent (female bodybuilder peak state)

14%~16% of the back muscles are visible, and the abdominal muscle stratification is more obvious.

17%~19% Body fat is not loose in all parts of the body, and the abdominal muscles are obviously layered.

20%~22% The body fat is not loose in all parts of the body, the abdominal muscles are just beginning to show, and the layers are not obvious.

23%~25% type: body fat is basically not loose in any part of the body, and the abdominal muscles are not visible.

26%~28% of the body fat is noticeably loose in the waist and abdomen, and the abdominal muscles are not visible.

29%~31% have no visible abdominal muscles and their hip circumference is generally 81~85 cm.

32%~34% have no visible abdominal muscles and the hip circumference is generally 86~90 cm.

35%~37% of the abdominal muscles are not visible, and the hip circumference is generally 91~95 cm.

38%~40% of the abdominal muscles are not visible, and the hip circumference is generally 96~100 cm.

More than 41% have no visible abdominal muscles and their hip circumference is generally over 101 cm.

Ways to reduce body fat percentage

Control the intake of vegetable fat in the diet. When we eat more carbohydrates, such as high-sugar, high-calorie, high-starch exquisite cakes and snacks, the blood sugar level will be higher, the insulin will be higher, and the amount of fat stored in the body will increase. Therefore, to reduce body fat percentage, we must first control the intake of vegetable fat in the diet. In addition to eating less high-sugar, high-calorie, high-fat foods, the cooking method of food should be steamed as much as possible, and less fried or stir-fried.

Aerobic exercise is the most effective way to lose weight and reduce fat. Aerobic exercise can stimulate the muscles of the whole body to participate in the activity, and consume a lot of body fat in the process of air oxidation. It follows the scientific principle of weight loss. For example, the average person consumes about 15 calories in one minute of running. If you run for 30 minutes every day, you can lose one kilogram in a week without changing your diet.

Muscle training, aerobic exercise and diet with controlled fat can all reduce body fat, but to reduce body fat percentage, you also need to increase body fat percentage, so that the proportion of body fat in body weight is reduced, and body fat is naturally reduced. On the other hand, muscle training can train muscles, improve basic metabolism, and make people lose weight quickly.

How to calculate body fat ratio (BFR)

The best time to take an accurate measurement is in the morning, just after you wake up from a good night's sleep (7-8 hours), when your weight, hip circumference, and other measurements are most accurate.

There are many ways to calculate body fat. Here is a method to calculate body fat percentage, which can easily calculate your body fat percentage, net weight and proportion or total muscle adjustment with high accuracy.

The formula for calculating body fat for women is as follows: main parameter a = hip circumference - cm (waist diameter) x 0.74; main parameter b = (total body weight - KG x 0.082) 34.89; total body fat weight - KG = ab; body fat percentage = (total body fat weight x obstetric weight) x 100%

Men's body fat calculation formula: main parameter a = hip circumference - cm x 0.74; main parameter b = (weight - KG x 0.082) 44.74; total body fat weight - KG = ab body fat (body fat percentage) = (total body fat weight + obstetric weight) x 100%.