General Practice 2022

What is the ideal body fat percentage (and how to calculate it)

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What is the ideal body fat percentage (and how to calculate it)
What is the ideal body fat percentage (and how to calculate it)
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To achieve the ideal percentage of fat and have a defined body, in addition to reducing the amount of foods rich in fat that you eat, it is advisable to practice high-intensity exercise at least 90 minutes every day, such as running or jump, for example. Discover the foods you should avoid in: Foods high in fat.

The ideal amount of body fat in men can vary between 16 and 20% and in women between 20 and 24%, but these values ​​usually increase with age and, in most cases, are higher in women. Furthermore, an individual who engages in regular physical activity has less body fat than one who is sedentary.

How to calculate body fat

To calculate body fat, bioimpedance equipment is used, such as scales, which can easily assess the weight, amount of water, muscle and fat in the body, and the measurement must be done fasting or at least 1 hour after a light meal, such as a salad.

This measurement should not be taken during pregnancy, after intense physical activity, during menstruation, or 5 days before or 5 days after menstruation, as the values ​​are altered.

In addition, there are formulas that take into account the circumferences and folds of the skin in regions with more body fat such as the abdomen, back, arm and thigh, which the nutritionist can use to measure the amount of localized fat, helping the physical trainer defining a training plan to reduce localized fat in a region of the body.

Understand how bioimpedance works in our video:

Ideal body fat values ​​for men

20 to 29 years 30 to 39 years 40 to 49 years 50 to 59 years
Athlete less than 11% less than 12% less than 14% less than 15%
Good 11% to 13% 12% to 14% 14% to 16% 15% to 17%
Normal 14% to 20% 15% to 21% 17% to 23% 18% to 24%
High 21% to 23% 22% to 24% 24% to 26% 25% to 27%
Very high more than 23% more than 24% more than 26% plus 27%

Optimal body fat values ​​for women

20 to 29 years 30 to 39 years 40 to 49 years 50 to 59 years
Athlete less than 16% less than 17% less than 18% less than 19%
Good 16% to 19% 17% to 20% 18% to 21% 19% to 22%
Normal 20% to 28% 21% to 29% 22% to 30% 23% to 31%
High 29% to 31% 30% to 32% 31% to 33% 32% to 34%
Very high more than 31% more than 32% more than 33% more than 34%

When the patient is over 60 years old, it is normal to have a percentage of fat higher than the values ​​in the tables and, therefore, it is necessary for the nutritionist to relate the value to the elderly's diet and physical activity.

Keeping the amount of body fat within ideal values ​​is important to ensure he alth, to protect internal organs and maintain optimal body temperature, for example.

How to reduce body fat

To lose weight and decrease the percentage of body fat while maintaining or increasing muscle mass, it is important to practice regular, high-intensity physical activity for at least 3 months, such as cycling or running. Try this plan: Running Workout to Burn Fat.

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