Q) What is considered a healthy body fat percentage. And how can it be measured?
A) Hi. Thank you for your question. These two are the most important questions almost everyone should know a specific answer to.
And here, I am going to break it down for you.
What is considered a healthy fat percentage for both men and women?
Consider these body fat percentage charts for men and women:
Anything below 20 percent for men is considered healthy fat percentage.
Anything below 30 percent for women is considered healthy fat percentage.
Even if the individual is overweight by BMI standards (he may be carrying more muscle weight), the above body fat percentages are considered healthy fat percentage.
ACE has also provided a chart for ideal body fat percentage chart:
If a man starts to go above 20%, his waistline starts to increase, more so if he is Skinny Fat.
This is me at various body fat percentages:
In which photo do you think I look healthy?
I guess in the first two right.
Let’s leave the aesthetics aside.
At what body fat percentage I feel the healthiest?
I think I feel great between 10–12%
- Decreased body fat is linked to increased testosterone
- In order to decrease my body fat, I did a lot of weight lifting and HIIT’s which helped me high surges of natural human growth hormone, which made me younger.
- I ate super healthy, more veggies, overall less food. My overall calories from sugar is lowered by 100–150 calories per day.
- My confidence and self-esteem is somewhat linked with that way I look (probably because of the fact that I am in this profession)
Note: I also feel that if you go down from 20% body fat to 12% your confidence will def. increase.
- Clothes will fit better
- Your face will be more defined and chiseled
- You will have a visibility of six-pack abs and you won’t hesitate to take off your clothes at a pool party or at a beach
- Your insulin sensitivity will be improved, i.e. better sugar control, high HDL levels, optimal BP, and triglycerides saving you from potentially developing any chronic diseases.
More details can be found here:
How to measure your body fat percentage?
Before you should know where you at?
Most people underestimate their body fat percentage.
Read this article to know what levels of body fat percentage you are at:
How to measure it?
There is no best method to measure your body fat percentage and most practical methods are incorrect.
The expensive ones costing in few hundred dollars per session and unless you have lot of money to waste, there is no point going for these.
Here is an in-depth analysis of best 3 methods I have personally used to keep track of my body fat percentage. Read it and let me know if you still have doubts:
For most of you, if you lower your body fat percentage to less than 15% ideally to around 12% you will not only look your best but also become optimally healthy. Females, the range should be anything less than 25%.
Hope this helps.