Why your body fat percentage matters for your health

Body fat percentage is one of the most discussed measures when it comes to body composition and health. But what does it actually mean? And how important is body fat percentage for your well-being?

What is body fat percentage?

Body fat percentage is simply the proportion of body fat in relation to your total body weight. If you weigh 70 kilograms and have a body fat percentage of 20%, that means 14 kilograms of your body weight is fat. The rest is muscle, bone, water, and other tissues.

Why is fat important?

Body fat has a somewhat undeserved bad reputation. The fact is that fat is vital. It protects your internal organs, regulates body temperature, and acts as an energy reserve. In addition, fat is a necessary part of several hormonal processes in the body.

But as with everything else in life, it’s all about balance. Too high a fat percentage can lead to an increased risk of diseases such as cardiovascular disease and type 2 diabetes. On the other hand, too low a fat percentage can lead to hormonal imbalances, reduced fertility, and a weakened immune system.

What is a healthy fat percentage?

What is considered a healthy fat percentage depends on several factors, such as gender, age, and activity level. Here is a rough guideline:

• Women: 20–30% is generally considered healthy. Elite athletes may have a lower percentage, while a body fat percentage above 30% is often classified as overweight.
• Men: 10–20% is considered normal. For men who are very active or train at an elite level, the figure may be lower, but below 5% is usually unhealthy.

Women generally have a higher fat percentage than men.

Women and men – why does body fat percentage differ?

Biologically, women naturally have a higher body fat percentage than men. This is because women need more fat to maintain hormonal balance and support reproductive functions. For women, a fat percentage below 15% can be risky and lead to problems such as amenorrhea. Men, who biologically do not have the same hormonal requirements, can have lower fat percentages without it affecting their health in the same way.

The risks of too high or too low a body fat percentage

Being too high or too low on the fat percentage scale can have negative consequences:

• Too high body fat percentage: Increased risk of cardiovascular disease, high blood pressure, type 2 diabetes, and certain types of cancer.
• Too low body fat percentage: Hormonal imbalances, fatigue, weakened immune system, and increased risk of injury.

How do you measure body fat percentage?

There are several methods for measuring body fat percentage, for example:

• Caliper measurement: A simple method that measures skin folds. It can be done at home with the right equipment and instructions, but the result can be affected by how experienced the person taking the measurement is.
• Impulse meter: Sends electrical signals through the body and measures resistance. These are available as handheld devices or built into scales. They are easy to use at home but can be affected by factors such as fluid levels.
• DEXA scanning: An advanced method that uses X-ray technology to provide an accurate picture of the body’s composition. This must be done at a clinic or hospital and is the most accurate, but also expensive and less accessible.

Remember that measurements can vary in accuracy and that it is important to focus on overall progress rather than individual measurements.

Your body fat percentage is just one of many pieces of the puzzle when it comes to your health. Instead of fixating on numbers, try to find a balance that works for you and your body. Regular exercise, a varied diet, and sufficient sleep are just as important components of a healthy life.

*Weight loss is individual, so we cannot guarantee how much/how quickly you will reach your goal. The important thing is all the health benefits. We distance ourselves from unhealthy ideals and crash diets, and do not recommend calorie counting if you are underweight, ill, or pregnant.