Obesity has become one of the most prevalent health problems worldwide. According to a study, for the first time in human history, the number of overweight people exceeds the number of underweight people. Another global study shows that no country has reduced obesity rates over the past 30 years. The study also predicts that obesity rates are likely to continue to increase as incomes increase in low- and middle-income countries. Most of these studies have looked at how BMI is calculated to determine these numbers.
It is also true that the BMI calculation process has some limitations, so the accuracy of the results is questionable. The main reason is that the BMI method underestimates body composition, including body fat percentage, which can pose a major threat to health. Therefore, the Harvard Medical Exam says fat percentage is a bigger concern than weight. Research suggests that the morbidity and downstream diseases associated with obesity are a result of excess adipose accumulation (fat). These diseases include metabolic syndrome, cardiovascular disease, and most non-infectious chronic diseases.
Obesity is a reversible and preventable condition, but knowing the amount of body fat you have is essential for humans to live a healthy life.
In today’s world, many of us are making conscious efforts to improve our health and fitness levels and prevent obesity conditions. However, you need to know about the factors that measure your level of fitness. Most of us judge our health based on our weight and BMI. However, since body fat (obesity) is a major health concern, it is essential to use body fat as one of the primary tools to measure your fitness level.
Body fat: types and effects on the body
Body fat is stored fatty tissue present in the body. Our bodies need some fat to function properly, but too much can be harmful to our health.
brown fat
This is a type of fatty tissue found primarily in infants and is responsible for keeping infants warm. In adults, on the other hand, only small amounts are retained, primarily in the shoulder and neck areas. Brown fat plays a role in burning fatty acids and warming the body. Research shows that brown fat acts as a protective fat and, unlike white fat, can help you burn energy and prevent the risk of various problems associated with obesity. However, further research is needed to conclusively determine the positive health effects of brown fat.
Beige (Bright) Fat
Beige adipose tissue is located in the middle of brown and white adipose tissue. These help burn fat instead of storing it. Additionally, researchers believe that hormones and enzymes released when people are anxious, cold, or exercising may help convert white fat to beige fat. It may help prevent obesity and maintain a healthy body fat percentage.
white fat
It’s the most common fat that people think of when they think of body fat. White fat is made up of large white cells stored under the skin or around organs in the abdomen, buttocks, thighs, and arms. These fat cells store energy for later use. According to ACE, healthy fat range for men who don’t exercise is 14 to 24 percent. At the same time, the average fat percentage for women is 21-31%.
Visceral fat (abdominal fat)
Visceral fat or active fat is fat that is stored within an individual’s abdominal cavity. Visceral fat is located within the abdominal cavity, so it is close to several organs such as the pancreas, intestines, and liver. Therefore, excess visceral fat can have dangerous effects on your health. For example, the more visceral fat you store in your body, the higher your risk for heart health problems and type 2 diabetes.
Visceral fat accumulates within the abdominal cavity. Adipose tissue is fat cells stored in the body. When these fatty tissues accumulate in and around the abdomen, it bulges out. Similarly, this is also the time when visceral fat begins to accumulate. When visceral fat accumulates in the abdomen, it results in a body shape called apple-shaped obesity or android obesity. Research shows that some visceral fat is necessary, but too much can be dangerous. Excessive accumulation of visceral fat can cause the following symptoms:
- type 2 diabetes
- high blood pressure
- stroke
- Hormone imbalance
- pregnancy complications
- kidney problems
- Hepatitis and other liver problems
- some cancers
essential fats
As the name suggests, essential fats are necessary for your body’s health and regular activity. Essential fats are stored in:
- bone marrow
- brain
- nerve
- Membranes (protect organs)
Essential fats regulate hormones, including those that promote reproduction. Additionally, it helps absorb nutrients and regulate body temperature. According to the American Council on Exercise (ACE), to maintain optimal health, essential fats should make up 2-5% of a healthy adult man’s body composition, and at least 10%-13% of a woman’s body composition.
subcutaneous fat
This is primarily fat stored under the skin and is a mixture of brown, white, and beige adipose (adipose) tissue. It makes most of your body fat (about 90%). Medical and fitness professionals use calipers to measure subcutaneous fat and estimate total body fat percentage. Subcutaneous fat is natural and healthy in the right amount. However, excessive intake can disrupt hormonal balance and cause sensitivity.
Is body fat percentage important?
Body fat percentage is the percentage of total body fat. It consists of body fat in proportion to lean body mass, organs, tissues, and water. It is a better indicator of physical fitness and health, and an absolute measure to verify the risk of weight-related diseases. This is necessary to analyze excess adipose tissue accumulation to prevent the progression of metabolic diseases.
Because body weight includes bone weight, muscle weight, fat composition, etc., it is difficult to assess health risks using standard methods such as BMI. Several studies have shown that the most significant threat to obesity-related health problems is excess fat accumulation (particularly visceral fat), so it is essential to assess it.
Research also suggests using BMI values ββto assess body fat percentage. However, despite the methods used to assess body fat levels, it has been proven that high body fat levels increase the risk of developing chronic metabolic conditions.
According to the Centers for Disease Control and Prevention, obesity is associated with increased morbidity and mortality. However, low body fat levels also cause various health problems, as a lack of body fat can hinder the body’s functions. Low body fat levels can cause malnutrition, impede glucose metabolism, and interfere with nutrient absorption and energy storage. Therefore, it is important to assess your body fat percentage and maintain it at an optimal level.
BMI and body fat percentage: a comparison
Body Mass Index (BMI) is a measure of weight in relation to height and is used to determine the effect of weight on an individual’s health status. The BMI value is obtained by dividing a person’s weight in kilograms by their height in meters squared (kg/m2).
Research shows that while BMI is a good factor in analyzing many people’s overall health, it is not an accurate measure for determining an individual’s health status or health risks. That’s because BMI does not evaluate body composition. Furthermore, it does not differentiate between fat and muscle or tissue. For example, people with a lot of muscle mass may have a high BMI and fall into the obese category. However, this does not mean that the person is unhealthy since most of their body weight is muscle weight.
The composition of body fat varies from person to person, which is one of the main reasons researchers have focused on body fat percentage. One study shows that body fat percentage may be a better indicator of the risk of metabolic disorders associated with overweight or obesity. Therefore, body fat assessment is more specific by calculating the actual fat content.
How much fat?
While body fat percentage is clearly a better way to assess the health risks of unhealthy body composition, we also need to remember that our bodies need some fat to function. Therefore, maintaining optimal body fat is essential. Contains both essential and stored fats. The ideal body fat percentage varies depending on age, gender, etc., but according to the American Council on Exercise (ACE), the ideal body fat percentage is as follows.
| woman | male | |
| essential fats | 10-12% | 2-4% |
| athlete | 14-20% | 6-13% |
| fitness | 21-24% | 14-17% |
| acceptable | 25-31% | 18-25% |
Ideal body proportions for men and women
The ideal body fat percentage for men is slightly lower than for women. An individual’s body fat percentage varies depending on gender and age. As we age, obesity increases in both men and women. Studies have shown that the estrogen present in women is involved in fat regulation. Efficient fat storage helps improve fertility, fetal development, and lactation.
According to the American Council on Exercise, body fat percentage levels for men and women according to age are:
Age group (20-29 years):
| category | male | woman |
| dangerously low | less than 8% | less than 14% |
| wonderful | 8-10.5% | 14-16.5% |
| good | 10.6-14.8% | 16.6-19.4% |
| impartial | 14.9ο½18.6% | 19.5-22.7% |
| poor | 18.7ο½23.1% | 22.8ο½27.1% |
| dangerously high | >23.2% | >27.2% |
Age group (30-39 years):
| category | male | woman |
| dangerously low | less than 8% | less than 14% |
| wonderful | 8-14.5% | 14-17.4% |
| good | 14.6-18.2% | 17.5-20.8% |
| impartial | 18.3ο½21.3% | 20.9-24.6% |
| poor | 21.4-24.9% | 24.7ο½29.2% |
| dangerously high | 25% or more | 29.2% or more |
Age group (40-49 years):
| category | male | woman |
| dangerously low | less than 8% | less than 14% |
| wonderful | 8-17.4% | 14-19.8% |
| good | 17.5-20.6% | 19.9-23.8% |
| impartial | 20.7-23.4% | 23.9ο½27.6% |
| poor | 23.5-26.6% | 27.7ο½31.9% |
| dangerously high | 26.7% or more | 31.3% or more |
Age group (50-59 years):
| category | male | woman |
| dangerously low | less than 8% | less than 14% |
| wonderful | 8ο½19.1% | 14-22.5% |
| good | 19.2ο½22.1% | 22.6-27% |
| impartial | 22.2-24.6% | 27.1-30.4% |
| poor | 24.7ο½27.8% | 30.5-34.5% |
| dangerously high | 27.9% or more | 34.6% or more |
Age group (over 60 years old):
| category | male | woman |
| dangerously low | less than 8% | less than 14% |
| wonderful | 8-19.7% | 14-23.2% |
| good | 19.8-22.6% | 23.3-27.9% |
| impartial | 22.7ο½25.2% | 28-31.3% |
| poor | 25.3-28.4% | 31.4-35.4% |
| dangerously high | 28.5% or more | 35.5% or more |
How to assess body fat percentage
Most of us know how to calculate BMI to assess a healthy weight. However, it doesn’t take into account body fat, so it’s best to use a measure that helps calculate body fat percentage.
Here are some ways to evaluate your body fat percentage.
skin fold caliper
Measuring subcutaneous fat is an age-old method that has been around for the past 50 years. Skinfold calipers measure the thickness of the subcutaneous fat beneath the skin in specific areas of the body. This technique is usually performed after a 3-site or 7-site measurement. Also, the sites are different for men and women.
For 3-part measurements on women:
- triceps
- area above the hipbone
- either stomach or thighs
For women, the 7-site measurement includes the chest, armpit area, and area under the shoulder blades.
For men’s 3-part measurements:
The chest, triceps, and area under the shoulder blades can also be measured. Furthermore, in the case of 7-point measurements, measurements near the armpit and under the shoulder blade are required.
Skinfold calipers are easy to use and affordable. Therefore, these are the most common ways to measure body fat. However, only subcutaneous fat within the body can be measured.
Dual Energy X-ray Absorption Photometer (DXA)
DXA is a new method for estimating body fat percentage, body composition, and bone density. Two types of energy are used in an X-ray scan, one of which is fat absorption energy. This technique combines both images to show the amount of fat compared to other tissues. Calculate your overall body composition using both images.
Hydrostatic weighing
Also called underwater weighing. Calculate body fat percentage based on the amount of water displaced when a person is underwater. The average density of pure triglycerides is approximately 0.9 kg/liter. Although this test is highly accurate, it is expensive and not easily available. Before entering the water, you must expel all oxygen and dive underwater three times.
Air displacement plethysmometer
This is an accurate and scientifically validated concentration measurement method used to measure body fat percentage. We provide a quick, comfortable, automatic, non-invasive and safe measurement process and response depending on the age and body type of the individual. This is in the shape of a closed egg that you sit inside and measure your body fat through weight and volume. It provides accurate results, but can be costly.
conclusion
You can assess your body fat percentage using various methods. Some of them are accurate, while others show different results. Therefore, some may be concerned about whether they should rely on body fat percentage calculators. However, body fat percentage can be used as an early indicator that you should work towards achieving a healthy weight. Almost all methods of calculating body fat percentage provide a range of healthy and unhealthy weights. If you fall into the unhealthy category, you should consult a professional nutritionist or health professional to create a diet and training plan that is right for you.
These measurement techniques should not be the only focus, as they provide baseline data on the health risks a person may be exposed to. Living a healthy life requires a balanced diet, exercise, strength training, and treatment for mental health and stress relief.
Frequently asked questions (FAQ)
Q. What should my body fat percentage be for my age?
Body fat percentage varies depending on age and gender. A healthy body fat percentage for the age group of 20-39 years should be 8-19% for men and 21-32% for women. At the same time, the age group 40-59 should account for 11-21% of men and 23-33% of women. Additionally, a healthy body fat percentage should be between 13 and 24 percent for those in the 60 to 79 year age group and 24 to 35 percent for women.
Q. How much weight do I have to weigh to see my abs?
Building your abdominal muscles doesn’t depend on your weight. It’s about fat loss. Therefore, in order to tighten your abdominal muscles, you need to reduce the visceral fat and subcutaneous fat stored in your abdomen. To do this, you can engage in targeted exercises, such as crunches, which are good for toning your abdominals. The American Council on Exercise says women should get their body fat down to around 14-20% and men 6-13%. Even if your rectus abdominis muscles (the muscles that form your abdominal muscles) are toned, you won’t be able to see them if they are hidden under a layer of fat.
Q. Is it okay to be fat even if I can see my abs?
Yes, it is possible. You can gain powerful rectus abdominis muscles that hide under the subcutaneous fat layer and form your abdominal muscles. If your fat range is 6-17% for men and 14-24% for women, your abs should be slightly visible. However, as your fat percentage decreases, your abdominal muscles will become more visible. It requires discipline, clean eating, regular exercise, cardio, and strength training.
Q. How can I lower my body fat percentage?
It is always best to seek the advice and guidance of a professional medical professional or nutritionist when developing a fitness plan. They understand your goals, assess your lifestyle and eating patterns, and recommend a fitness plan selection. However, the key areas you need to work on are changing your eating plan, working on strength training, cardio, etc. Additionally, you should avoid consuming refined carbohydrates, unhealthy fats, sugar products, and processed foods. Additionally, you should focus on reducing stress and getting quality sleep.
Q. What is the model’s body fat percentage?
Body fat percentage is usually independent of occupation. Therefore, most modeling experts focus on maintaining optimal fat levels. They focus on gaining lean muscle through exercise, healthy eating, and lifestyle habits. However, some professional models have very low body fat percentages, which does not necessarily mean they are healthy.
Q. What kills subcutaneous fat?
Subcutaneous fat can only be removed by burning calories through exercise, aerobic exercise, and strength training. You should include activities that involve movement that spike your heart rate, such as running, cycling, walking, and swimming. Regular exercise is essential, but you should focus on eating low-calorie foods, whole grains, fiber, and healthy fats, and avoid refined, sugary, and processed foods.
