Ideal Body Fat Percentage Chart
|Age||% Body Fat||Age||% Body Fat|
|20 – 39||8 – 19%||20 – 39||21 – 32%|
|40 – 59||11 – 21%||40 – 59||23 – 33%|
|60 – 79||13 – 24%||60 – 79||24 – 35%|
|Classification||Men % Body Fat||Women % Body Fat|
|*Essential fat||2 – 5%||10 – 13%|
|Athletes||6 – 13%||14 – 20%|
|Fitness||14 – 17%||21 – 24%|
|Average||18 – 24%||25 – 31%|
|Obese||25% and higher||32% and higher|
BF Calculator Introduction
Body Fat Ranges
|Adults in United States, average||22-25%||15-19%|
Body Fat, Overweight, and Obesity
The scientific term for body fat is “adipose tissue.” Adipose tissue serves several important functions. Its primary purpose is to store lipids from which the body creates energy. Also, it produces several important hormones, and provides the body with some cushioning as well as insulation.
Body fat includes essential body fat and storage body fat.
Essential body fat: A base level of fat that is found in most parts of the body. It is necessary fat that supports life and reproductive functions. The amount of essential fat differs between men and women, and is typically around 2-5% in men, and 10-13% in women. The healthy range of body fat for men is typically defined as 8-19%, while the healthy range for women is 21-33%. While having excess body fat can have many detrimental effects on a person’s health, insufficient body fat can have negative health effects of its own, and maintaining a body fat percentage below, or even at the essential body fat percentage range is a topic that should be discussed with a medical professional.
Storage fat: Fat that accumulates in adipose tissue, be it subcutaneous fat (deep under the dermis and wrapped around vital organs) or visceral fat (fat located inside the abdominal cavity, between organs), and references to body fat typically refer to this type of fat. While some storage fat is ideal, excess amounts of storage fat can have serious negative health implications. Therefore is it key to understand the key difference and understand the necessity of balance within reason.
Excess body fat leads to the condition of being overweight and eventually to obesity given that insufficient measures are taken to curb increasing body fat. Note that being overweight does not necessarily indicate an excess of body fat. A person’s body weight is comprised of multiple factors including (but not limited to) body fat, muscle, bone density, and water content. Thus, highly muscular people are often classified as overweight.
The rate at which body fat accumulates is different from person to person and is dependent on many factors including genetic factors as well as behavioral factors such as lack of exercise and excessive food intake. Due to varying factors, it can be more difficult for certain people to reduce body fat stored in the abdominal region. However, utilising the balance of diet and exercise has been shown to reduce stored fat. Note that both women and men store body fat differently and that this can change over time. After the age of 40 (or after menopause in some cases for women), reduced sexual hormones can lead to excess body fat around the stomach in men, or around the buttocks and thighs of women.
Potential Complications of Excess Body Fat
The World Health Organization (WHO) classifies obesity as one of the leading preventable causes of death.
Obesity is associated with a reduction in quality of life, poorer mental health outcomes, obstructive sleep apnea, as well as multiple leading causes of death worldwide such as cardiovascular disease, stroke, certain cancers, and diabetes. All these potential complications can reduce a person’s life expectancy, and as such, obesity is a medical condition that is studied and will continue to be studied by many researchers.
An excess or a lack of critical hormones can have negative effects that preclude proper body function. On a related note, studies have found that excess body fat, particularly abdominal fat, disrupts the normal balance and function of some of these hormones. Furthermore, body fat, specifically visceral fat, has a role in the release of specific cytokines, which are a broad category of proteins involved in cell signaling, that can potentially increase the risk of cardiovascular disease. Visceral fat is also directly associated with higher levels of low-density lipoprotein (LDL) cholesterol, lower high-density lipoprotein (HDL) cholesterol, and insulin resistance. LDL cholesterol is commonly referred to as “bad cholesterol” while HDL is referred to as “good cholesterol.” High levels of LDL cholesterol can clog arteries and lead to complications including heart attacks. Insulin resistance involves cells not properly responding to the hormone insulin, which can lead to high blood sugar levels, and eventually to type 2 diabetes. As can be seen, excess visceral fat can have measurable negative impacts to a person’s health.