What is my ideal body fat percentage?

Body fat percentage (or index) is an estimate of the fraction of the total body mass that is fat mass as opposed to lean body mass like muscle, bone, organ tissue, blood, and everything else. This index is often used as a means to monitor progress during a diet or as a measure of physical fitness for certain sports, such as body building. It is more accurate as a measure of excess body weight than body mass index (BMI) however, its popularity is less than BMI because equipment required to perform the body fat percentage is not readily available and skills are required to perform the measurement. Even when measured by a skillful person, there are factors that contribute to a signficant margin of error.

Total body fat percentage consists of essential fat and storage fat. Essential fat is that amount necessary for maintenance of life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 2-5% in men, and 10-13% in women. Storage fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. Again, women have slightly more than men.

Recommendations

Some body fat percentage levels are more culturally valued than others, and some are related to better health or improved athletic performance.

According to Health Check Systems, The American Council on Exercise has categorized ranges of body fat percentages as follows:

Description Women Men
Essential fat 10-13% 2-4%
Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Acceptable 25–31% 18–25%
Obese 32%+ 25%+

A small amount of storage fat is required to be as fuel for the body in time of need. It is unclear whether falling in a particular category of these body fat percentages is better for your health than any other, but there are definitely enhancements in athletic performance as you near the ideal body fat percentage range for your particular sport. The leanest athletes, bodybuilders, typically compete at levels of about 5-8% for men, and 10-15% for women. Getting to this level usually requires specific and carefully monitored variations in sodium and fluid intakes. It can be dangerous to maintain a body fat percentage at the low end of this range for more than a few days or a few hours.

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