Body Fat Percentage Goals

For years we've been focused on our weight as a primary indicator of being "fit" or "healthy," and we've used measurements such as BMI to determine if we need to lose or gain weight. We know that BMI is a faulty measurement since it doesn't take into account muscle mass, and therefore says that people with high levels o muscle on their body are considered obese. This obviously isn't true - even I am considered obese on the BMI scale.

So what really matters? Muscle mass and body fat. 

These two go hand in hand. The muscle mass you have is lean muscle and ultimately we need a good amount of muscle on our body in order to at least support the weight of our limbs, plus do things like walk, run, pick things up, and play. But then we get into body fat and it gets a little tricky. What's a good amount of body fat to have on your body? 

I remember the first time I did a DEXA scan and had my body fat percentage calculated. I thought surely the machine was wrong.. There was no way my body fat was that high - I was thin, relatively fit, I exercised, etc. This isn't a common sentiment, especially among women. 

When you're told that 20-30% of your body is FAT, it can be alarming to say the least. 

With many people in the fitness realm now aware of their body fat, the race to lower it is on. But how low is too low? I get this question a lot from women who want to be 15% or less body fat. It's especially important for women, however, to understand the effects of lowering your body fat and some potentially harmful side effects before setting a lower BF percentage goal. 

What's a healthy range?

When it comes to your body fat percentage, a lot of it has to due with your gender. Men tend to gain body fat around their stomach and midline, which can be potentially dangerous as extra fat around the organs can cause health issues. On the other hand, women tend to gain body fat in their lower regions: hips, butt, and thighs. This isn't the case for everyone, however. Deviating from these norms can give clues about hormonal imbalances in the body that you are either genetically disposed to or have developed over time. 

For men, over above 20% body fat and women above 30% body fat is considered unhealthy. In this range you'll likely experience low energy, feel sluggish, have a risk of metabolic syndrome, and may need medication to manage various health issues (hypertension, diabetes, etc). 

For men in the 10-15% body fat range and women in the 20-25% body fat range, this is what is considered healthy. You'll likely have a fit appearance, have higher energy levels, have fewer food cravings and be able to eliminate any medications. 

Below these ranges, we get into some tricky territory. For men, lower than 6% body fat and for women lower than 16% body fat will produce abs - this is what people tend to think of when they want to get lean. I like to tell my clients to think about a bikini model or body builder when they get on stage - they have prepped, dehydrated and gotten as lean as possible for one single day of the show to look their best. When they get on stay they are usually around these body fat percentages.

For women, lower body fat percentages can be particularly tricky. Women need 13% body fat in order to maintain bodily functions and men need 6% body fat to maintain their health. Lower than this creates some very serious repercussions, and many women in particular can see health issues dropping to the 22% body fat percentage mark.  

When body fat drops too low, you'll be unable to process and absorb fat-soluble vitamins such as vitamins A, D, E and K. You also put yourself at risk for heart disease, gastrointestinal issues, and damage to your nervous system as all of these function through the presence of fats. Women can experience fertility issues dropping below 22%, including the loss of a menstrual cycle - if this happens, contact a nutritionist or your doctor immediately. 

While these low body fat percentages are absolutely attainable, they are hard to achieve to a variety of reasons. 

Getting to low body fat percentages requires sacrifice

It's easy to decide to do a diet (macros, clean eating, etc) in your pursuit of lowering your body fat, but getting to low body fat percentages requires a lot of sacrifices. If you want abs, you're going to work for them. And as we all know, abs are made in the kitchen.

Getting to this point requires a hyper focus on your nutrition and fitness, which can ultimately lead to disordered eating if not done so mindfully. As a result of focusing on this pursuit of low BF, you may find that you are unable to do other social things - events, dinners, time with friends and family due to your commitment in the gym/eating clean. In fact, getting here often means avoiding eating at restaurants, drinking any caloric drinks (such as alcohol), and eating exact amounts as determined for that day. This also requires a commitment to 8+ hours of sleep per night, limiting your stress, and exercising 6+ hours weekly. 

It can be done. However, if you hold a stressful day job, you have a family and other social commitments, this can be difficult to achieve. It might not also be that much fun since in order to maintain that appearance once you achieve it, you have to continue this lifestyle. 

Reaching a healthy range of body fat, however, can be done through mindful eating, learning about your nutrition and being conscious of it (without being hyperaware), exercising regularly and practicing some de-stressing techniques - these are things we should ALL do.