What is the Optimal Body Fat % for Women and Men?

Girls in gyms, at various group training sessions, and even those outside them often ask themselves: what is my body fat percentage? Very often, men ask themselves the same question.

Precise methods for measuring body fat cost too much and you cannot access them easily in our region. Cheaper and readily available methods lack precision. Mostly, estimating someone’s body fat (BF) comes down to visual assessment combined with a tailor’s tape measure. The following text explains the types of fat tissue we possess and provides some examples of how to estimate the amount of BF.

 

What is Body Fat Percentage Anyway?

BF (%) is the ratio of total body fat to total body weight. Fat tissue consists of essential fat and stored fat.

 

Body Composition

By body composition, we mean the proportion of lean body mass and fat tissue.

• Lean body mass – includes muscle tissue, bone tissue, internal organs, glycogen stores, blood, water, hair, and nervous tissue.
• Fat tissue – consists of essential and stored fat tissue.
  • Essential fat tissue – is vital for maintaining life functions. These are fat cells that build nerves, bone marrow, and every living cell membrane, including muscle cells. We estimate women have $\sim 8-12\%$, and men have $\sim 3-5\%$ of essential fat tissue. In women, experts consider fats essential for reproductive function and breastfeeding.
  • Stored fat – we generally divide into visceral fat (the fat around internal organs) and subcutaneous fat (the fat you can “pinch” with your fingers). In women, this fat usually amounts to about 15%, and in men, about 12%.

Although visceral fat is more dangerous for health and difficult to lose, today I will focus on subcutaneous fat. Experts use the amount of subcutaneous fat to measure someone’s fitness level; it plays a crucial role in beauty, fitness, and bodybuilding competitions. Regardless of whether you are a competitor or a recreational athlete, we women always concern ourselves most about it.

 

Methods for Measuring Subcutaneous Body Fat

There are several ways you can measure subcutaneous body fat, differing primarily in accuracy, then in accessibility and price. Here I will list the most famous ones. The order goes from the most accurate to the least accurate methods.

 

DEXA Scan

The DEXA scan involves scanning the entire body with two X-rays of different energies, one of which fat tissue absorbs better than the other. A computer can separate the two, and the difference represents fat tissue. Doctors also use it to measure bone density. It is very precise (although there are variations between machines). The amount of radiation should also be considered (keep in mind if frequent scans are done).

 

Underwater Weighing (Hydrodensitometry)

Fat cells mainly consist of pure triglycerides with an average density of $0.9\text{ kg/L}$. Most modern laboratories that determine body composition assume an average density of lean mass of $1.1\text{ kg/L}$. Body density you can determine with good accuracy by submerging the complete body underwater, weighing the person, and measuring the displaced water. You can expect errors of about $\pm 3.8\%$. Experts consider the method very accurate but also difficult to access.

 

Skinfold Caliper Measurement

You perform measurement at several points. Using a caliper, grasp a piece of skin and measure the thickness along with the subcutaneous fat tissue. To calculate results, enter the measurements into an equation. Experts recommend measuring at 3 to 7 points. The more points, the more accurate the value. Although the method itself lacks high precision, you can use it to track progress. The method is easily accessible, and results depend on the sensitivity of the calipers as well as the skill of the measurer. However, depending on where a person accumulates fat the most, these results are not always reliable.

 

Bioelectrical Impedance Analysis (BIA)

This is a very accessible method, but also very unreliable. The way it works is that a light current passes through the body. Based on the resistance fat tissue provides, you get a value. In our region, Omron BF 306, which you hold only in the hands, measures the percentage only in the upper body, because the current is too weak to pass through the legs. The Omron BF 400 scale we limit similarly to the lower body only. The most accurate Omron BF 511 diagnostic scale has electrodes on the legs and arms. The equation considers age, height, and weight. Factors besides the device itself affect results, such as whether the person has eaten or drunk. You get the most accurate results by measuring early in the morning after a morning bathroom trip and on an empty stomach. It is important that the person has not consumed alcohol or other diuretics, and is not on hormonal therapy.

 

Anthropometric Measurement

There are several formulas that include measurements of various body parts with a tailor’s tape measure, along with gender, body weight, height, and age. It largely depends on which part of the body the person accumulates fat the most, but even taking that into account, the method is very inaccurate. Nevertheless, measuring with a tailor’s tape measure can be very useful for tracking progress (e.g., fat loss around the waist).

 

Body Fat % in Women

Generally speaking, most female athletes maintain a body fat percentage between $13\%$ and $20\%$. Women who exercise regularly typically fall into the $21\%$ to $24\%$ range, while the average woman is somewhere between $25\%$ and $31\%$. The lowest limit ($8\%-12\%$) represents essential body fat, which is the amount professional bodybuilders reach on competition day. Experts consider a body fat percentage above $32\%$ obese.

 

Visual Estimation (Women)

Visual estimation lacks enough precision, but an experienced eye can still assess well. The reason for inaccuracy lies in the fact that girls can look very different with the same fat percentage. Furthermore, the human eye is subjective, and usually in one’s own favor. Roughly, you can add about $5\%-8\%$ to a male body assessment. For example, a male body that looks like it has about $5\%$ fat, a similarly “shredded” female body will have about $10\%-13\%$. It is important that you look at the whole person, i.e., both the upper and lower body. Women usually retain more fat around the hips and thighs. Even if they are very lean in the upper body (say $13\%$), they may be fatter in the legs (around $20\%$), so the total BF would be around $17\%$.

 

Body Fat % in Men

For men, the body fat ranges are significantly lower. Athletes typically maintain a percentage between $6\%$ and $13\%$. Recreational athletes usually have a range of $14\%$ to $17\%$. The average man falls between $18\%$ and $24\%$ body fat. Essential fat, the minimum required for health, is $2\%-5\%$, which you typically see only in competitive bodybuilders. Experts categorize anything above $24\%$ as obese.

 

Visual Estimation (Men)

Compared to women, for a similar look and “shreddedness,” men carry a lower body fat percentage ($5\%-8\%$).

 

Self-Assessment Guidelines

When you look for definition, pay attention to this (it holds true for most, but not all):

• Definition of the upper back and shoulders / deltoids become visible first when cutting.
• Separation of the abdominal and chest muscles follows.
• Definition of the quadriceps and hamstrings come among the last, and gluteus definition comes last.

Keep in mind, this applies to the majority, but not everyone. I have seen very lean and defined legs without any visible abdominal separation.

Ryan Reynolds or Jessica Biel in Blade 3 have about $6\%-8\%$ and $13\%-15\%$ body fat, respectively. For that BF, you must be training regularly and well. After some time, the body can easily carry such BF throughout the year, but you will always have to pay attention. For a slightly visible abdominal wall (six-pack), men need about $8\%-11\%$ and women need about $15\%-17\%$ body fat. Recreational gym athletes who care about performance and want to feel “fit” will achieve this at about $15\%$ (men) and $20\%$ (women).

 

Conclusion

The amount of subcutaneous fat tissue is mostly an aesthetic issue. At least at first. Nothing bad will happen to your health if you have $30\%$, nor if you have $25\%$. In the long term, a body fat percentage greater than $35\%$ is just as harmful as one below $10\%$. It is worth noting that thinness does not necessarily mean a low body fat percentage. Experts call this “phenomenon” ‘skinny fat’. If you want to look good, a combination of balanced (proper) nutrition and quality weight training will lead you to your goal.