What is body fat percentage? Why is this value particularly important for athletic people, more so than BMI or body weight? What body fat percentage is considered normal or healthy? How can body fat be measured most accurately? What is the difference between men and women? How much body fat do I have? This blog post explains everything you need to know about body fat percentage in more detail.
Understanding body fat percentage – the definition of body fat percentage
With body fat percentage, you mean the stored fat mass in the body in relation to body weight, or the total mass of the body. This is why body fat percentage is also given as a percentage (%), so it is a relative value. However, body fat can also be stated as an absolute number, which is also the case with some body fat measurements. This figure is then given in kg.
The official abbreviation for body fat percentage is BFP. This abbreviation is very commonly used because the word itself is very long.
Why should you measure & if necessary reduce your body fat percentage?
Often, only body weight or BMI is used as a measure. However, these two values alone are not enough in many cases to describe meaningful goals and an accurate physical condition. For severely overweight people who also do not have muscles trained through conscious physical activity, these two values are perfectly legitimate. But if someone is a little athletic, body composition is much more important. Especially with athletes or muscular people, it can even be that at first glance there is a too high BMI value or a rather high body weight in relation to body size. A man with a height of 1.85 m can either have a weight of 95 kg due to a too high body fat percentage or because he has built up a lot of muscle mass. In both cases, a BMI calculator would show that the man is overweight and thus potentially at risk for cardiovascular diseases. However, the muscular man with 95 kg could have a BFP of only 10 % and accordingly a lot of muscle mass that keeps him healthy and protects him from such diseases. Muscles weigh more than fat tissue. Therefore, it can also be that a woman with a healthy body weight initially has slightly more fat deposits with a body fat percentage of 25 %, then reduces 5 % body fat through targeted nutrition and exercise, but still has the same body weight. This is because she built muscle at the same time as reducing her body fat percentage. In the mirror she will look different, but she could be depressed by the result on the scale because seemingly nothing has changed.
It is therefore useful to measure your body fat percentage and not just your body weight. Especially if you want to change your lifestyle and set physical goals, regular BFP measurement - preferably at intervals of 3 to 4 weeks - is an important tool!
Calculate/measure body fat percentage – the different methods
There are now numerous measurement methods that can calculate body fat percentage . It is almost impossible to determine the value with 100 % accuracy. The three most important measurement methods are explained and analyzed in more detail here:
Measuring body fat – the DEXA scan
The DEXA scan measures most accurately. This device works with a digital X-ray procedure and can distinguish between muscle mass, body fat, and bone density. The device is expensive and requires a special doctor who takes responsibility for the measurements.
A measurement is therefore expensive (approx. 70 EUR per measurement) and time-consuming, as you usually have to visit a medical facility for this. Thus, the DEXA scan is less suitable for regular body fat measurements.
Measuring body fat percentage – Bioelectrical impedance analysis
One possible measurement method that many gyms use and is also used in medical studies is a special body fat scale that calculates the body fat percentage using bioelectrical impedance analysis (BIA) via a body water analysis. The test person stands on the scale, which first measures the weight. Then a weak alternating current is passed through the body via metal plates under the feet and metal handles that you hold firmly with your hands. The body offers resistance to this alternating current. This is measurable by the device and on this basis it then calculates values such as body fat percentage, muscle mass, body water etc. using an algorithm. In high-quality devices, the algorithm was calculated based on data from the Dexa scan. A high-quality BIA device has its price, it costs (depending on how many different data it spits out) between 6000 and 16,000 EUR. You can already imagine that home body fat scales, which cost between 50 and 200 EUR, measure very inaccurately. So you can save yourself this investment, it is better to have yourself measured and advised in a professional gym.
By the way, even high-quality BIA does not measure 100 % correctly. First, it is important that you always measure under the same conditions (same time of day, at least 2h fasting, no training beforehand, etc.). If these conditions are met, there can still be greater fluctuations from one day to the next, primarily in people with low body fat percentage and especially women are affected by this. This is because the measurement is based on the physiological water balance, and this can fluctuate greatly in women due to the female cycle. Also sleep, some foods (e.g. salt), sleep and also stress factors have an influence here. Ultimately, however, it is about interpreting the data correctly, and therefore you should be advised by an expert (e.g. a trained personal trainer) for the measurement. The advantage over the caliper measurement described in the next section is that the BIA method also measures visceral body fat (internal fat around the organs, deep belly fat).
Measuring body fat – the caliper measurement
Another body fat calculator is a program that calculates the BFP from the measured values of a skinfold caliper using an algorithm: The so-called Caliper skinfold measurement, where you measure the subcutaneous fat in millimeters with a caliper (Caliper). Subcutaneous fat means the body fat in the subcutaneous tissue. In a professional caliper measurement, 12 to 13 skinfolds are measured. An experienced trainer, nutrition consultant or even doctor who has learned and practiced measuring for a long time can perform such a body fold analysis. There is also a stripped-down version here, where you yourself measure only 4 skinfolds with a plastic caliper, which unfortunately says almost nothing realistic about the actual body fat percentage. In addition, there is a high error rate when measuring. You really have to learn how to properly grab the body folds and always hit the same spot. In addition, this measurement also depends on the person measuring, which makes it important that always the same person measures you. This then ensures (at least with the professional version with the 12-13 folds) measurement accuracy and progress or regression is clearly visible.
The advantage of the measurement is that not only the body fat percentage and lean mass (muscles) are calculated, but you can also recognize hormonal connections from the different skinfolds. Body fat is not randomly distributed: It makes a difference, for example, whether a large part of the stored fat is located at the hip or on the front thigh. Depending on what is most noticeable, then either the blood sugar should be stabilized first or you suffer from estrogen dominance. Other folds are connected with sleep and regeneration. A good consultant who performs the measurement can therefore give very individual nutrition and lifestyle recommendations.
A high-quality caliper costs around 300 EUR, the training for it approx. 1200 EUR (weekend seminars are offered for this). Also the calculation program, which calculates the body fat percentage from the entered data of body weight, body height and the measured skinfolds, requires the trainer to invest another approx. 500 EUR. You can therefore imagine that these measurements and consultations also have their price, but also a high added value if you want to improve your quality of life and health and reduce your BFP. Such consultations cost between 80 and 200 EUR per appointment, but are more than just a measurement.
The BIA analysis and the caliper measurement as well as individual consultations are offered, for example, at MTM Gym Berlin .
How much body fat is normal?
According to official data, a healthy or normal body fat percentage for men is considered to be values of 12-25 %. For women, it is 21-36 %. The older we get, the more normal the upper limit is considered. However, these figures should be viewed very critically. Normal means here - as often with topics of health and illness, that you simply orient yourself at a middle ground of the population. Whether this is really healthy can be questioned at this point. A man with 25 % BFP and a woman with 36 % BFP are definitely potentially at risk in the long term of suffering from cardiovascular diseases - especially if the majority of the body fat percentage is located in the center of the body. The most dangerous fat tissue from a health perspective is visceral and belly fat.
Since the organs in this area are affected, there is a high proportion of damage to the vessels here.
However, you should differentiate: Someone who is very athletic and also muscular, moves a lot and provides themselves with the right nutrients, but still has a slightly higher BFP, which is located mainly around the butt and legs, has to worry less about health than someone who hardly moves, has little muscle mass, does constant crash diets, which lead to a nutrient deficiency and thus have thin legs but a round belly.
Nevertheless: Anyone who wants to stay fit and healthy in the long term and perhaps also want to look slim and defined or muscular should aim for no more than 25 % as a woman and no more than 18 % as a man. However, an ideal body fat percentage cannot be stated here, it depends on genetic factors, age, gender and imprints from the lifestyle that has dominated for a long time in life.
Low body fat percentage for a six-pack?
Whether a six-pack is visible depends a lot on the BFP in the center of the body. In addition, anatomical conditions also play a role.
What role does body fat percentage play for women for a six-pack?
In women, you can often see slight abdominal muscles at a body fat percentage of 14-16 %, but a real six-pack at slightly lower values. In men, you usually have to crack the 12% mark. Athletes who have a high muscle percentage and little body fat are in the ranges of 3 to 10 % BFP. The 3 % however affects more a bodybuilder on competition day.
Anyone who has a low body fat percentage does not necessarily have to provoke health problems, as a widespread myth says. At the same time, it is often claimed that women with a BFP below 14 % no longer have a monthly period. This is only the case with a hormonal imbalance: For example, with extreme crash diets like the Low Fat Diet, where important fats for hormone formation are missing. Anyone who has more muscle mass and keeps their body fat low in the long term, eats with the right macro- and micronutrients, should keep their hormone balance in balance. The fact is that a low BFP created in a healthy way promotes health and protects against numerous diseases - as long as it is combined with enough muscle mass.
Body fat percentage women vs. body fat percentage men
The body fat percentage in men is basically approx. 10 % lower than in women. This is partly because men have a different body structure from the ground up. They have more muscle mass than women and their connective tissue fibers have a different structure. Therefore, women – predominantly on the legs – genetically have significantly more fat tissue, which also serves as a protection mechanism. A healthy body fat percentage is therefore different for women than for men.
Effectively reduce body fat
Anyone who pursues the goal of reducing the mass of the body fat percentage, should of course first have a measurement done, to then set concrete goals. You cannot calculate the body fat percentage without measuring. So, as mentioned above, there is no body fat calculator for home that is very useful. With the above-mentioned measurement methods, you can read from the measurement what kind of nutrition is goal-oriented. Basically, it always helps to stabilize the blood sugar and avoid typical food allergens like gluten, cow milk, sugar and antinutrients . Especially the breakfast plays a decisive role for a stable blood sugar. You should therefore reduce the body fat percentage predominantly through nutrition. To simultaneously build muscle, strength or interval training is additionally goal-oriented. Short and intensive training sessions are most effective, longer steady jogging less.
If it does not come to the desired visual result with all these tips, specific detox methods can be used additionally. Especially stubborn belly fat can be connected with insufficient physical detoxification. This can be supported with specific micronutrients, good sleep and a lot of regeneration. The Chlorella algae can make an important contribution here, because it has the ability to mobilize and bind toxins in the body. This supports a healthy gut and especially the liver in detoxification. If the last pro-inflammatory substances can still be bound and so to speak disposed of here, this can be the last push for a perfect six-pack.
You can find more tips about this in our blog category Fitness!
Ines Schulz
Ines Maria Schulz, born on December 1, 1992, in Basel, Switzerland, also earned her Master of Education in Biology and WAH there, laying the foundation for her understanding of physiology, anatomy, and nutrition. She is also a trained primary school physical education teacher. For two years, she has been a coach at MTM Personal Training, the most successful personal training studio in Berlin. There, she supports clients daily who want to reach their full potential in terms of mental and physical health and performance. In cooperation with doctors such as Dr. Dominik Nischwitz and an intestinal health laboratory, as well as through ongoing communication within the team, she can optimally advise her clients on training, nutrition, micronutrients, and lifestyle. She has already written a breakfast book and a large part of a lifestyle booklet for MTM. In addition, she writes the weekly newsletter, which publishes nutrition tips and recipes created by her. Ines has completed seminars and certifications with a wide range of successful coaches and experts and is constantly expanding her expertise. The young trainer has been active in writing blog articles for Supz Nutrition since January 2019.