Have you set yourself a target of getting down to 15 percent body fat or lower? We have a few things to tell you.
If you’re on a personal weight loss journey and you’re looking to get your body fat percentage into a lean yet healthy range—we want to help you get there with confidence.
Here, we’re going to serve up some essential body fat advice and offer practical advice on getting your body fat percentage down while keeping that all-important spring in your step.
So, ditch the unhelpful hacks, forget the fad diets, and get one step closer to your ideal body composition—the healthy way.
Let’s begin.
What is ‘body fat percentage'?
Body fat percentage measures the ratio of fat compared with lean mass (like muscle and bone).
It's a good indicator of health since it offers an insight into the body composition of a person rather than looking at someone’s weight alone.
Why? Well, because it’s a measurement of the amount of body fat as a percentage of overall mass. Body fat includes the fat found underneath our skin and visceral fat, which hugs internal organs.
Many of us strive to reduce the amount of subcutaneous fat stored in our bodies since this is the most visible type. This type of fat might make us appear a bit ‘wobbly' and what society calls ‘overweight’.
But get this…research shows that it's actually the hidden visceral fat that is more damaging to our health.
This type of body fat is associated with metabolic disease, insulin resistance, and an increased risk of death.
What's an ideal body fat percentage for your gender and age?
The amount of fat we process and store also increases as we age.
So, what is an ideal level of body fat for your gender and age range?
Let’s take a look….
- Women aged 20 to 40 years old: The healthy range is considered between 11 to 23% body fat.
- Women aged older than 40 years: The healthy range is considered between 23 to 26% body fat.
For older women, it's normal to have higher fat percentages. This shows how our bodies can change as we age but still remain healthy.
How age influences your body fat percentage
Age can influence your body fat percentage in a number of ways. Why? Well, because our levels gradually increase as we head into middle age.
Research also shows that body fat then decreases again as people transition from their 60s into slightly more golden age groups.
This is partly due to biological changes but also because our lifestyle habits often change, too.
Juggling children, work commitments, or retiring from a career can all have an impact on your physical activity levels, the food you eat—and of course— your body weight.
Here are a few of the factors at play as you age…
- Metabolism slows down
- Visceral body fat collects around organs
- Physical activity levels decrease
- Muscle wastage happens due to age-related sarcopenia
- Energy levels decrease
- Less free time to look after your health
Although some of these changes are biological, others are within your control. This means that you can take steps to minimize the amount of body fat you gain with age.
Top tip: Read our insider guide on sneaky ways to burn calories throughout the day for practical hints on shedding body fat the healthy way.
This is what different body fat percentages look like
Women naturally have higher body fat percentages than men due to their hormonal balance and natural body composition. As a rule of thumb, women will have around 10% more body fat than men, but that doesn't mean they're at a disadvantage.
On average, women possess 6-11% more body fat than men. This difference can largely be attributed to the hormone estrogen, which plays a key role in the body's energy regulation. Estrogen has been shown to reduce the ability to burn energy post-meal, resulting in more fat storage throughout the body. This physiological adaptation is likely linked to the body's preparation for childbearing, ensuring sufficient energy reserves for pregnancy and breastfeeding.
Understanding these biological factors can help demystify why body fat percentage standards differ between genders, emphasizing that these differences are rooted in natural processes and not necessarily indicative of health status or fitness levels.
In fact, a six-pack tends to appear around the 19% level for women.
But, before we get into that—we want to say this. Body fat percentage aside, everyone is slightly different—it’s what makes us unique.
Your natural body composition is yours and yours alone. If you learn to love yourself first, you’ll be in the best possible position to lose weight and reach a healthy body fat percentage that suits…you.
FAQS
1. How does estrogen influence fat storage in women?
Estrogen plays a role by decreasing the body's capability to burn energy post-meal, leading to increased fat storage.
2. Why do women have more body fat than men?
The primary reason is linked to the body's preparation for potential pregnancy, which involves storing more fat.
3. What is the range of difference in body fat percentage between men and women?
Women typically have between 6% to 11% more body fat compared to men.
25 to 30 percent body fat
Having 30% body fat is generally considered unhealthy. It can increase your risk of chronic disease. Specifically, a high body fat percentage may put you at risk of a plethora of chronic conditions, many of which are major causes of death and disability.
These health risks include:
- Heart Attacks: Excess body fat can lead to the buildup of plaque in arteries, increasing the likelihood of heart attacks.
- Strokes: Similar to heart attacks, strokes can occur due to blocked blood flow resulting from high fat levels.
- High Blood Pressure: Extra body fat forces your heart to work harder, raising blood pressure.
- Cancer: Some studies suggest a link between obesity and certain types of cancer.
- Diabetes: High body fat is a significant risk factor for developing type 2 diabetes.
- Osteoarthritis: The added weight can put extra stress on your joints, leading to wear and tear.
- Kidney Disease: Obesity can contribute to kidney damage and increase the risk of disease.
Understanding these specific risks provides a clearer picture of how body fat levels can impact overall health. By addressing these factors, you can take steps toward a healthier lifestyle.
A female body with 25 to 30% fat may look a little overweight. Women with this amount of fat may have a slightly rounded belly. Having 25% doesn't carry the same health risks as 30%, but it's still considered ‘excessive’ in men.
20 percent body fat
Having 20% body fat is considered healthy in both genders. Women usually have a fit overall appearance and look pretty well-toned with this level of body fat.
15 percentage body fat
When you get down to this percentage as a woman, this can be a little unhealthy and can make you feel pretty sluggish if you’re not eating the right foods.
10 Percent body fat
So, what does 10% body fat look like? This is where the body composition becomes leaner, and those magical six-pack abs appear for men. It’s still considered a healthy body fat percentage.
But women should treat this level of body fat percentage carefully as it can be detrimental to their health. It’s not really advisable to go this far.
Shrinking organs, damage to the nervous system, and dehydration can happen if body fat becomes too low.
How to take your body fat measurement
Taking an accurate measurement is important to determine your starting point. Once you know your body fat percentage, you can plan your fitness journey to a lean body mass.
Here are some of the most accurate methods for finding out your fat percentage.
1. Body circumference measurements
First up, we have the waist circumference measurement method (no body fat charts required).
Measuring the circumference of your body is simple, cost-effective, and they do it in the military. Everyone’s body shape is slightly different, so measuring your body’s circumference will give you a fairly accurate gauge of your fat percentage.
Here’s how to do it…
- Take a soft measuring tape and make sure it’s not twisted
- Place it snug (but not too tight) around your waist
- Take your measurement
- Use a calculator or converter to get a rough idea of your body fat percentage
Note: While this is a convenient way to get a gauge of your body fat percentage, it’s not 100% accurate.
2. Body mass index (BMI)
This is one of the most popular ways to measure and calculate body fat. Body mass index (BMI).
Calculating your BMI will give you a good idea of your general body fat percentage. This tried-and-tested calculation will also tell you whether you’re a healthy weight for your size and age.
To discover your BMI, you can do this simple calculation…
Divide your current weight in KG by your height squared.
Alternatively, you can just use a simple BMI calculator and find out if you’re a healthy weight within a minute. The choice is yours.
For a more precise estimation of body fat percentage, the formula used in a study from the British Journal of Nutrition is valuable:
- For women: (1.20 x BMI) + (0.23 x age) – 5.4
For example, if you're a 25-year-old woman, 5ft 4in tall, weighing 120 pounds, your BMI would be 20.5. Using this formula, you can estimate your body fat percentage to be around 25%:
- (1.2 x 20.5) + (0.23 x 25) - 5.4 = 24.95
3. Skinfold measurements
To get an idea of your body fat level, taking skinfold measurements with some purpose-built calipers is another viable option. This method involves using calipers to pinch the fat on certain areas of the body, such as the triceps, chest, quad, and waist, and then measuring the skinfold.
Digital calipers aren’t expensive and they last you a long time. Using this essential fat measuring tool will empower you to take measurements on any part of your body—then use an online calculator tool to find out your body’s fat percentage. Simple!
Not only does this allow you to track your body fat percentage, but it also helps identify where you may be carrying excess body fat. This can be especially useful as a precursor to diagnosing certain health conditions. For instance, excess fat around the waist can increase the risk of serious health issues like heart disease, diabetes, strokes, and high blood pressure.
Despite the convenience, you might want an expert to help ensure accuracy, as there's always a risk of human error. Having professional guidance can provide peace of mind that you're getting the most precise measurements possible.
By combining these methods, you can gain a comprehensive understanding of your body composition and set informed goals for your fitness journey.
FAQS
1. What study or source supports this calculation method?
This method of calculating body fat percentage is supported by research published in the British Journal of Nutrition, which provides scientific backing for the formula's use.
2. How can you apply this formula with an example?
To apply the formula, consider a woman who is 25 years old with a BMI of 20.5. You would calculate her body fat percentage as follows: (1.20 x 20.5) + (0.23 x 25) – 5.4, which results in approximately 25%.
3. What is the formula to calculate body fat percentage for women?
The formula to estimate body fat percentage for women is: (1.20 x BMI) + (0.23 x age) – 5.4.
Understanding Hydrodensitometry: The Gold Standard of Body Fat Measurement
Hydrodensitometry, commonly known as underwater weighing, is acclaimed for its precision in determining body fat percentage. This method is recognized for its accuracy and scientific validity, making it a trusted choice among professionals.
How Does It Work?
The process involves immersing an individual completely in water to assess their body composition. Here's a simplified breakdown of how it measures body fat:
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Displacement Calculation: By measuring how much water is displaced when a person is submerged, this method can determine body density.
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Density Differences: Because bone and muscle are denser than water, individuals with a higher percentage of fat-free mass (muscles and bones) will generally weigh more underwater.
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Comparative Weight: Conversely, those with higher body fat will weigh less in water due to fat's lower density.
Where Can You Try It?
Hydrodensitometry requires specialized facilities equipped with the necessary apparatus. Accessibility can vary based on location, and while readily available in some places, options might be limited in others compared to methods like air displacement plethysmography.
This method remains a benchmark for accuracy, although logistical challenges can sometimes make it less convenient for everyday use.
Is reaching 10 to 15 percent fat percentage safe for women?
When you have low body fat, you might be able to show off your abdominal muscles and lean physique—but is it healthy?
Well, as we mentioned, having a significantly low body fat level can pose health risks and just make you feel drained.
You should approach any goals to go below the 15 percent mark with caution as it’s not considered to be a particularly healthy percentage for women. And if you’re going for around 15 percent body, going slow and steady is key.
You should always focus on making sustainable lifestyle tweaks first, focusing on eating well and weaving plenty of positive movement into your day.
Do the right things, love yourself, focus on small wins—and the rest will follow. For insider advice on making the right choices on your weight loss journey, check out our ever-growing library of positive lifestyle tips.
Can a Low Body Fat Percentage for Women Cause No Periods?
Yes, having a low body fat percentage can indeed lead to missed periods for women. When a woman endeavors to significantly reduce body fat through intense exercise or calorie restriction, the body may perceive itself as being under stress, as explained by experts in the field of reproductive health.
Impact on Reproductive Signals
The body's reproductive signals are particularly sensitive to such stress. The communication line between the brain and ovaries, known as the hypothalamic-pituitary-ovarian axis, can be disrupted. This disruption leads to a decrease in the production of luteinising hormone, which is essential for triggering ovulation. As a result, the ovaries do not release eggs and cease to produce vital hormones like estrogen and progesterone.
Effects of Low Estrogen Levels
When body fat falls too low, it can mimic a post-menopausal state, creating a condition where the body experiences low estrogen levels. This has multiple repercussions:
- Bone Health: Low estrogen can severely impact bone density, raising the risk of fractures.
- Overall Health: It can also affect the gut, immune system, and mental health, underlining the broad influence of hormonal balance.
Maintaining a healthy body fat percentage is crucial not just for reproductive health but for overall well-being. Women looking to manage their body composition should always consider a balanced approach to exercise and nutrition to avoid these negative outcomes.
Effective ways to reduce body fat percentage
If you're looking for ways to reduce your level of body fat, you can start with some simple changes to your diet and exercise regime.
Here are a few of the most effective options for your consideration…
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Manage your calorie and macronutrient intake to ensure you don't have a surplus. For women, maintaining adequate caloric intake is crucial, especially if you're active. Aim to consume enough to fuel your activities without overindulging.
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Do low to medium-intensity cardio sessions for 30+ minutes. Regular cardio helps in burning calories but ensure it complements your caloric intake, especially on days with higher physical demand.
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Increase your lean muscle mass so that you burn more calories at rest. Incorporating strength training not only boosts metabolism but also ensures your body uses protein effectively for muscle repair, rather than as a substitute for carbohydrates.
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Drink less soda and alcohol. These beverages can add unnecessary calories without providing nutritional benefits, making it harder to maintain a healthy body fat percentage.
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Weave a little more exercise or movement into your weekly routine. Simple changes like taking the stairs or walking short distances can add up to significantly increase your daily calorie burn.
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Avoid fast food, processed products, and sugary sweets. Opt for fresh, nutrient-rich foods. Think of the difference between a droopy, soon-to-expire vegetable and a fresh market find—quality matters.
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Include stress-relieving activities like yoga into your routine. Stress can impact your body's ability to maintain a healthy weight, so activities like yoga can support both mental and physical health.
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Take a metabolism-boosting supplement. Supplements can aid in your efforts, but they should complement a balanced diet and exercise plan.
Taking these steps can help you reduce your body fat down to around the 15% level in a way that’s healthy and balanced. Beyond that, you'll need to make stricter commitments and avoid any activities with the potential to derail your efforts. Remember, maintaining a healthy body fat percentage is about balance—fuel your body wisely, stay active, and enjoy the journey to better health.
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Top tip: Read our guide on how to lose weight without calorie counting for positive ways to reach your weight loss goals.
Effective Resources for Burning Fat
When you're on the quest to burn fat, having the right tools and knowledge is essential. Here are some valuable resources and strategies to help you on your journey:
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Targeted Exercises for Core Strength
- Engage in exercises that enhance core strength and promote a leaner physique, like planks, bicycle crunches, and Russian twists.
- Combine these with high-intensity interval training (HIIT) for optimal results.
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Understanding the Fat-Burning Process
- Gain insights into how fat is metabolized in the body. Knowledge about how the body processes and eliminates fat can be empowering.
- Explore articles and videos from fitness experts that break down the science behind weight loss.
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Cardio vs. Weight Training Debate
- Learn from fitness professionals about the pros and cons of both cardio and weight training.
- Balance these workouts to maximize fat loss and muscle toning.
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Healthy Eating Guides
- Access meal plans and recipes that focus on whole foods and balanced nutrition.
- Look for resources that offer practical advice on portion control and nutrient-dense meals.
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Professional Guidance
- Consider online courses or consultations with nutritionists and personal trainers who provide customized plans tailored to your needs.
By combining these resources with a steady commitment to your health goals, you'll be well-equipped to effectively burn fat and build a healthier, stronger body.
Is Your BMI or Body Fat Percentage a Better Measure of Health?
When it comes to gauging health, the debate between using BMI and body fat percentage isn't clear-cut — it largely depends on the context.
BMI: A Simple Calculation
Body Mass Index (BMI) is a commonly used health metric due to its simplicity. BMI is calculated by dividing your weight in kilograms by your height in meters squared. It doesn't require special equipment, making it an easily accessible tool for many people.
However, BMI has its limitations. It doesn't differentiate between muscle and fat, which means that a person with high muscle mass might be mistakenly classified as overweight.
Body Fat Percentage: A Closer Look at Composition
On the other side, body fat percentage provides a closer look at body composition by indicating how much of your body is composed of fat versus muscle. This measurement can offer insights that BMI overlooks.
That said, accurate measurement of body fat percentage often requires professional equipment or testing methods. Consumer-grade devices, like smart scales, can give rough estimates but are not always reliable.
Assessing Health Risks
An important factor in assessing health is not just the amount of fat, but its distribution. Fat stored around the abdomen (visceral fat) poses a greater risk for metabolic and cardiovascular diseases compared to fat stored in other areas (subcutaneous fat).
Ultimately, neither BMI nor body fat percentage provides a comprehensive picture of health on their own. Combining both metrics, alongside other health assessments, can offer a more complete view. Consulting with a healthcare professional can provide personalized insights tailored to individual health goals.
What is Air Displacement Plethysmography?
Air displacement plethysmography is a specialized method used to assess body composition. This sophisticated test involves a unique device, often shaped like an egg, designed to measure the volume of air displaced by your body.
How Does it Work?
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The Process: You sit inside this chamber for a brief period. The machine calculates your body density by assessing how much air your body displaces compared to when the chamber is empty.
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The Technology: Using the principles of physics, the device provides an accurate measurement of body fat and lean mass by examining how your body affects the air pressure within the chamber.
Where to Get Tested
Several research institutions and universities offer these assessments, often at a fee. This accessibility makes it a valuable option for those interested in detailed body composition analysis.
Why Choose This Method?
- Precision: Known for its accuracy in determining body composition.
- Non-invasive: A simple and quick test without any discomfort.
- Comprehensive: Offers insights into the ratio of body fat to lean muscle mass.
Air displacement plethysmography is regarded as a reliable and non-invasive way to gain a deeper understanding of your body's composition.
What Are 3D Body Scanners and How Do They Work?
3D body scanners are advanced devices used for measuring body composition. They provide a comprehensive analysis of your body metrics through sophisticated technology. Here's a breakdown of how these machines function:
1. Bioelectrical Impedance Analysis (BIA):
- At the core, these scanners utilize bioelectrical impedance analysis.
- This technique measures the speed of an electrical current traveling through your body.
- Since different tissues (like muscles and fat) conduct electricity at different rates, BIA can assess body composition accurately.
2. DEXA and 3D Technology:
- Besides BIA, some scanners, like DEXA machines, use low-level X-rays to provide detailed breakdowns of bone, fat, and muscle mass.
- 3D technology helps create a full-body map, offering precise measurements of each segment of your body.
These machines, while highly effective, are typically large and expensive, making them impractical for home use. However, many gyms and fitness centers offer access to these scanners, allowing individuals to benefit from their detailed assessments without significant investment.
How Do Smart Scales Measure Body Fat?
Smart scales are more sophisticated than your typical bathroom scale. They offer insights into body composition, not just your weight. But how exactly do they measure body fat?
Bioelectrical Impedance Analysis (BIA)
Most smart scales use a technology called Bioelectrical Impedance Analysis (BIA). Here's how it works:
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Electrical Signals: When you step on the scale, it sends a low, harmless electrical current through your body.
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Resistance Measurement: This current travels at different speeds through muscle and fat. Muscle, which contains more water, conducts electricity better and offers less resistance. Fat, being a poor conductor, presents more resistance.
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Fat Calculation: The scale uses the resistance data combined with your height, weight, age, and gender (which you typically input upon setup) to calculate your body fat percentage.
Accuracy and Reliability
While smart scales provide a convenient way to track changes over time, their accuracy can vary based on factors like hydration levels and time of day. So, while they might not be perfectly precise, they are useful for observing trends in body composition.
For best results, use these measurements as a guide rather than a definitive health assessment, and consider consulting a health professional for a more comprehensive analysis.
How to get to less than 15 percent body fat
If you want to get close to 15 percentage body fat percentage—or get to where you want to be weight-wise without the unhelpful hacks or fad diets—here are some hints to help you on your journey.
Weight Training
Weight training will not only build muscle—but it’s essential for achieving a lean body. This type of exercise burns calories and can help you achieve the deficit needed to reduce your body fat percentage.
But developing muscle mass will also mean that your body burns more calories at rest so you get a dual benefit. Oh, and it will also improve your bone density. Bonus.
Lifting weights, doing strength-based classes, or calisthenic exercises will all help you to increase muscle tone.
Just be sure to eat enough protein to support the extra demands on your body, otherwise, you may end up losing muscle instead of gaining it.
Cardio
There are two approaches to cardio when it comes to burning fat. The first is the age-old ‘slow and steady' method.
This involves long-duration cardiovascular exercises at a low to medium intensity. Think jogging for 30 to 40 minutes on a treadmill.
Working out for more than 30 minutes tends to use up all of your carbohydrate stores and forces your body into fat-burning mode.
The second approach is high-intensity interval training (HIIT). This involves alternating periods of fast and demanding activity (such as sprints or burpees) with very short rest intervals.
HIIT burns a lot of calories and boosts the metabolism, too (perfect if you’re aiming for a healthy body fat range).
Diet
If you’re on a quest to achieve lower body fat levels, what you eat matters. To lose weight consistently, you’ll need to consume fewer calories than you can consume (this is commonly known as a ‘calorie deficit’).
But (and this is a big but), you must get your daily fill of healthy nutrients. So, eat a balanced mix of vibrant whole foods and add plenty of lean protein to your diet.
If you’re the kind of person who juggles a million plates every day, adding a quality meal replacement shake into the mix will help you fill in any nutritional gaps while fueling your body with the energy it needs to succeed.
Top tip…
Taking a trusted appetite suppressant or metabolism-boosting weight loss supplement can also help you get the most out of your diet and exercise efforts.
Bonus…
Fat loss is influenced by more than calories alone. Although diet and exercise account for the bulk of it, there are other factors at play.
Changes in hormones, stress, or other emotions can all affect how our bodies crave food and store fat.
Getting enough sleep (seven to eight hours per night) will help towards a healthy, balanced lifestyle.
Working on your stress levels or doing activities that help to manage it will also aid fat loss.
Oh, and if formal exercise isn’t really your thing—you can burn extra calories by weaving a little more movement into your days.
So, go for a walk, do a little dance, hop off the bus early…just do whatever’s convenient and makes you feel good.
Getting to 15 percent body fat: the caveat…
If you’re going for a lower body fat percentage, we would advise caution as it’s not considered a healthy percentage for women. Please bear this in mind when making the decision, but if you decide to go for it, you’ll need to take extra care.
Without enjoying a balanced diet (with the odd treat thrown in), making sustainable lifestyle tweaks, and taking your time—you’ll run into trouble.
The main thing is to respect yourself and feel good. Losing weight should make you feel empowered and energized. And anything that stands in the way of that isn’t worth it.
So, move forward with pride, positivity, and patience. Make healthy choices, seek the support of loved ones, and you’ll reach a healthy body fat range that suits…you.
We wish you the best of luck on your journey and for more positive advice, check out our essential tips on manifesting weight loss. You’ve got this.
