Time to read: 6 min
What is a healthy body fat percentage?
Your body fat percentage often says something about how healthy you live. But how do you measure your body fat percentage? And what is considered ideal? Read on.
The body in percentages
Your body consists of (more than) half water, and also muscles, fat, bones, and tissues. By dividing the weight of one of your body parts by your total weight, you can calculate the percentage that belongs to it.
If you do a lot of strength training, your muscle percentage will be higher than average. But if you eat unhealthy and move little, your body fat percentage is likely to be higher.
Healthy body fat percentage
A healthy lifestyle can keep these values in check. The average body fat percentage in men is between 18 and 25%.
Research shows that estrogen causes women to store more fat than men (2). Therefore, the average body fat percentage in women is between 25 and 31%. Anything above these values is considered overweight and may be unhealthy.
|
Women % body fat |
Men % body fat |
|
|
Athletic |
14-20 |
6-13 |
|
Good health |
21-24 |
14-17 |
|
Normal health |
25-31 |
18-25 |
|
Overweight |
>32 |
>26 |
Too high body fat percentage
Having too much body fat is usually unhealthy and is also called obesity. People who are obese often have a higher risk of:
- Type 2 diabetes
- High blood pressure
- Gallstones
- Cardiovascular disease
- Back and joint problems
- Certain types of cancer
In general, the greater the obesity, the greater the risk and severity of these problems (3).
Too little fat
Aiming for a six-pack is great, but don't go overboard with weight loss because having too little body fat is also unhealthy. The minimum healthy body fat percentage for women is 14% and for men is 6%. If you have a very low body fat percentage, your body will have little reserves, which can make you feel tired and lethargic. It can also disrupt your hormonal balance.
Ways to measure your body fat percentage
So, how do you determine your body fat percentage? There are several methods, some more accurate than others:
- Skinfold caliper - Very accurate: a special tool is used to measure skinfold thickness at various locations on the body.
- BIA method - Bioelectrical impedance analysis (BIA) measures the resistance offered by the body to a 50kHz alternating current. Many gyms have scales that use this technique to calculate body fat percentage.
- Online calculator - If you don't have access to this equipment, you can use an online calculator to make a rough estimate, although it may be less accurate and require more effort.
Lowering Body Fat Percentage
The solution to overweight is simple, but not easy: in order to achieve a healthy body fat percentage, you will need to lose weight. Make sure you consume fewer calories than you burn. You can exercise more or eat healthier to reduce your calorie intake. Your body will then naturally start to burn fat.
Read more: Our 9 best weight loss tips
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