What is a healthy body fat percentage?

In the pursuit of health, the concept of healthy body fat percentage is nuanced and individualised. From a wellness standpoint, there is no one-size-fits-all recommendation, as optimal levels vary based on factors such as age, gender, and personal health goals. Having said that, a key point to focus on in your fitness journey is — body fat percentage.

There are two different types of fats in the body. One is subcutaneous fat which can be easily seen and the other is visceral fat which is deeply located and also present in and around the internal organs of the body. “It is the visceral fat which has detrimental effects on the health,” mentioned Bala Krishna Reddy Dabbedi, fitness expert and co-founder, and director at Fittr, in an earlier interaction.

A high body fat percentage may put one at a higher risk of lifestyle diseases. So, what is a healthy body fat percentage?

“A body fat percentage of 15 or lower is recommended for males, while a body fat percentage of 25 or lower is recommended for females,” said Dabbedi.

According to Dabbedi, here’s how to measure body fat percentage

– Online calculators (One such calculator is on Fittr App – body fat calculator)
– Skinfold calipers
– Go for a DEXA or BCA (Body Composition Analysis)

While many weight loss programs claim to help lose weight quickly and easily, it’s important to realise that a significant amount of this weight may include water and muscle. “Losing muscle can be detrimental, as muscle is a crucial component of your overall health and muscles help us gain/retain enough functional strength,” said Dabbedi.

Nutritionist Amita Gadre explained that it doesn’t mean that one reduces their body fat percentage to less than the recommended levels which can be detrimental to the individual.

Here’s what to consider about body fat percentage (Source: Freepik)

So, what can help?

It’s essential to shift the focus from societal norms to an individualised approach, emphasising overall well-being over a specific numerical target, urged Nupuur Patil, nutritionist, Nupuur Patil Fitness.

According to Patil, nourishing the body with a balanced diet that is rich in nutrients, and incorporating regular physical activity fosters a healthier relationship with body composition. “The key lies in promoting sustainable habits that support both physical and mental health, steering away from unrealistic ideals. Understanding that health is a holistic journey allows individuals to embrace their unique bodies and make choices that contribute to long-term vitality,” said Patil.

 

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