Fin_1337
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- Aug 8, 2026
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P.S. My post from a Russian section, translated especially for you. Sorry if the translation is a bit clunky in places.
COMPLETE GUIDE TO DETERMINING BODY FAT PERCENTAGE
PURPOSE:
Independently estimate your body fat % using 10 markers at home, as accurately as possible.
BASICS:
- Your APPROXIMATE body fat percentage is calculated using a point system.
- Each marker has several levels > each level has a corresponding score in parentheses.
- Your task is to assess all 10 markers and convert them into points.
- The total sum of all points will tell you your approximate body fat percentage.
- The results table is at the very bottom.
MARKERS:
1. Jawline (accuracy 4/5)
20-25% — face is round, jaw barely separates from the neck. (0)
17-19% — contour starts to appear. (1)
15-16% — jawline clearly visible. (2)
13-14% — gonial angle becomes pronounced. (2)
10-12% — very sharp line. (3)
8-9% — very lean face. (3)
2. Cheekbones/Hollow Cheeks (accuracy 4/5)
20-25% — face looks round. (0)
17-19% — outlines start to appear. (1)
15-16% — zygomatics can be made out. (2)
13-14% — slight cheek hollowing appears. (2)
10-12% — face becomes noticeably more defined, cheeks more hollow. (3)
8-9% — maximum angularity. (3)
3. Upper abs (accuracy 3/5)
20-19% — not visible. (0)
17-16% — visible when flexed in good lighting. (1)
15-14% — visible. (2)
12% and below — well-defined. (3)
4. Lower abs (accuracy 5/5)
20-15% — not visible. (0)
13-14% — faint outlines appear. (1)
10-12% — discernible. (2)
8-9% — fully defined. (3)Note: Visible abs in normal lighting without flexing ALWAYS indicates a low body fat percentage.
5. Obliques (accuracy 5/5)
20-17% — not visible. (0)
15-16% — may start to show. (1)
13-14% — visible. (2)
10-12% — well-defined. (3)
8% and below — deep separation. (3)
Note: The obliques don't look like typical "abs" definition — instead, look for diagonal lines running from the ribcage toward the hips.
6. V-taper line (accuracy 5/5)
20-15% — absent. (0)
13-14% — starts to appear. (1)
10-12% — pronounced. (2)
8-9% — very deep. (2)
6-7% (pro bodybuilders) — maximally pronounced. (3)
7. Veins (accuracy 2/5)
Forearms:
17-19% — may occasionally show.
15-16% — visible.
13% and below — pronounced.
Biceps:
15-14% — may start to appear.
10-12% — usually clearly visible.
Shoulders:
13-14% — begin to show through.
10-12% — pronounced.
Abs:
10-12% — occasionally appear.
8-9% — become very noticeable for many people.
Legs:
13-14% — first veins.
10-12% — pronounced vascularity.
8-9% — strong vascularity.
POINTS BELOW:
0 points — no veins at all, not even on forearms
0.5-1 point — forearms only
1.5-2 points — forearms + biceps + shoulders
2.5-3 points — almost the whole body (including abs/legs)
Note: An overrated indicator. Vein visibility is affected by many outside factors. In some people veins are barely visible even at 8-10%.
8. Quadriceps (accuracy 4/5)
20-17% — legs show no definition at all. (0)
15-16% — first separations may appear. (1)
13-14% — visible. (2)
10-12% — well-defined. (3)
8-9% — deep separation. (3)
9. Collarbones (accuracy 3/5)
20-19% — barely visible. (0)
17-16% — start to show. (1)
15-14% — pronounced. (2)
12% and below — very pronounced. (3)
10. Lower back (accuracy 5/5)
20-19% — noticeable fat folds. (0)
17-16% — soft lower back. (1)
15-14% — folds almost gone. (2)
13-12% — lower back looks lean. (3)
10-9% — very lean, muscle definition clearly visible. (3)
8% — maximum muscle detail. (3)
Note: For most men, fat on the lower back is one of the last areas to go.
FINAL SCORE → BODY FAT PERCENTAGE
Total Score | Body Fat % |
|---|---|
0-5 | 25%+ |
6-9 | 21-25% |
10-13 | 17-20% |
14-17 | 14-16% |
18-21 | 12-13% |
22-25 | 10-11% |
26-30 | 8-9% |
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