What you should know about your body fat
Body fat itself is not a bad thing to begin with. On the contrary: the body even requires it for various functions. First and foremost as an energy store. But that's not all. Body fat also serves other functions. The fatty tissue directly under the skin acts as an insulating layer, preventing too much body heat from being lost. Around joints and in places like the soles of your feet, it protects joints and specific other body areas. In these places, the fatty tissue provides support and acts like a kind of cushioning pad.
However, it is also clear that in some places, too much fatty tissue is simply unfavorable and can have negative effects in large amounts. The abdominal area is one such body part. That is where so-called "visceral" fat is located, and it actually produces more than 600 different types of hormones and messenger substances. Many of these can harm the body: the risk of cardiovascular diseases such as heart attacks or strokes can increase, and blood vessels can be damaged.
And so the question arises: How much body fat is still healthy and when does it become dangerous and unhealthy? Here you have to differentiate between men and women: thanks to higher testosterone levels, men have different ideal values than women. The body fat percentage is the mass of stored body fat in relation to total body mass. In 2000, Dr. Dympna Gallagher from Columbia University in New York established reference values for men and women across various age groups. And even though these values are a bit older, they are still considered a recognized and reliable indicator.
How much body fat should men have?
| Age | low | normal | high | very high |
| 20 – 39 | greater than 8,0 | 8,0 – 19,9 | 20,0 – 24,9 | ≥ 25 |
| 40 – 59 | greater than 11,0 | 11,0 – 21,9 | 22,0 – 27,9 | ≥ 28 |
| 60 – 79 | greater than 13,0 | 13,0 – 24,9 | 25,0 – 29,9 | ≥ 30 |
For men of normal weight, a normal body fat percentage is therefore between 10 and 20 percent.
How much body fat should women have?
| Age | low | normal | high | very high |
| 20 – 39 | greater than 21,0 | 21,0 – 32,9 | 33,0 – 38,9 | ≥ 39 |
| 40 – 59 | greater than 23,0 | 23,0 – 33,9 | 34,0 – 39,9 | ≥ 40 |
| 60 – 79 | greater than 24,0 | 24,0 – 35,9 | 36,0 – 41,9 | ≥ 42 |
As you can see, normal values for women are quite a bit higher, namely around 20 to 30 percent.
What does the ideal body fat percentage look like for athletes?
For athletes or competitors, ideal body fat percentages are slightly lower. Anyone who trains regularly or even intensively at a competitive level reduces body fat and builds muscle mass. Since muscles burn more energy, an athlete's basal metabolic rate is also significantly higher than that of an average citizen. Male competitive athletes often have a body fat percentage below 10 percent. For women who train at a competitive level, it lies under 15 percent. The absolute lower limit for men is considered 5 percent body fat, and for women around 13 percent. Values should not drop below these thresholds.
How can you measure body fat percentage?
There are several measurement methods, although some are more recommended for professional athletes or interested enthusiasts. The most well-known are:
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Bioelectrical impedance analysis:
With this method, a very weak electrical signal is sent through your body to measure resistance. Body fat has a different resistance than water, for example. Such professional BIA scales, also known as body composition scales, can often be found at sports physicians, but also in fitness facilities or at alternative practitioner offices. Affordable body composition scales are commercially available starting at 50 euros. However, it is definitely worth investing a few extra euros in a device that measures as precisely as possible. For instance, some feature built-in pull-out handles that you hold in your hands as additional measurement points while weighing yourself. In addition to body fat percentage, the scale then also measures the water percentage and fat proportion in your body. With high-quality scales, you can enter your age, weight, gender, and height, and constantly sync the measured values with a corresponding app. -
Skinfold measurement with a caliper:
A caliper is a type of pincer tool, ideally made of stainless steel, used to measure skinfold thickness at several points on the body. The same spots should always be measured. It is more suitable for professionals. Additionally, this measurement method is usually not practical for individuals with higher body weight. For people of normal weight who like to keep track of it, it is a very precise measurement method. -
The US Navy method:
As the name suggests, this measurement method was developed by the US Navy. Measurements are taken at three body locations (varying by gender) for men and women, and these three measurements are then converted into the respective body fat percentage using a formula. -
The DEXA method:
This is a very precise measurement method, but it is primarily used in sports clinics or large orthopedic practices. It is a full-body scanner that uses very low-dose X-ray radiation to measure both total body fat percentage and body fat distribution in individual limbs. Only for professional athletes or highly interested laypeople who are willing to spend money on it.
4 interesting facts about our body fat
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Fat tissue is referred to by scientists as an organ: It produces a vast amount of hormones and messenger substances.
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There is so-called “white fat” and “brown fat”. White fat tissue is the classic fat storage tissue that particularly likes to accumulate around the abdomen, hips, and buttocks. But then there is also brown fat tissue. In the past, it was assumed that only babies possessed brown fat tissue. Now, however, we know that it still occurs in adults. Brown fat tissue is interesting because it contains mitochondria, which can be viewed as small mini power plants of the cells. They consume a particularly large amount of energy to convert it into heat.
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Strength training and a healthy diet are the #1 fat killers! So if you want to get rid of body fat, these two are your best friends on the way to your goal. Calorie deficit is the magic word. Consume fewer calories than your body burns, and your body will tap into fat stores, causing those small (or larger) fat reserves to melt away.
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Especially in old age, exercise is an important measure. The more fat-free body mass a person has at an advanced age, the more stable their bones can be. Since bone density decreases with advancing age—increasing the risk of osteoporosis—it is especially crucial to start muscle building training.
