What’s a Healthy Body Fat Range?

It seems like every time we pick up a magazine or surf the web we’re overwhelmed with outlandish weight-loss claims. Let’s do a reset on this for 2020 and change the narrative. Rather than focus on weight loss like so many of us do, let’s start looking more at our percent body fat level. Do you know what your current body fat level is? You should know this number and monitor it over time.

The ideal body fat percentage for an adult varies depending on the age of the individual. Other variables that also come into play are gender, genetics, bone structure and their exercise level. College-age men typically carry 15% body fat while women have 23%, keep in mind that these numbers are for non-athletes.

Age-Related Body Fat Levels

Women:

  • 20-40 yrs old: Low fat: under 21 percent, Healthy: 21-33 percent, Overweight: 33-39 percent, Obese: Over 39 percent
  • 41-60 yrs old: Low fat: under 23 percent, Healthy: 23-35 percent, Overweight : 35-40 percent Obese: over 40 percent
  • 61-79 yrs old: Low fat: under 24 percent, Healthy: 24-36 percent, Overweight: 36-42 percent, Obese: over 42 percent

Men:

  • 20-40 yrs old: Low fat: under 8 percent, Healthy: 8-19 percent, Overweight: 19-25 percent, Obese: over 25 percent
  • 41-60 yrs old: Low fat: under 11 percent, Healthy: 11-22 percent, Overweight: 22-27 percent, Obese: over 27 percent
  • 61-79 yrs old: Low fat: under 13 percent, Healthy: 13-25 percent, Overweight: 25-30 percent, Obese: over 30 percent

Stepping onto a bathroom scale does not tell you the real story about your overall health. Your body weight is not as important as how much body fat you’re carrying. Once you can determine your body fat level, you then have a better understanding of the ratio of muscle to fat that you have.

For example, a women who weights 145 pounds and 33% body fat, can calculate that she has 48 pound of fat and 97 pounds of muscle, bone and fluid. A male, who is 205 pounds and has 25% body fat can determine he is carrying 51 pounds of fat weight and about 154 pounds of muscle, bone and fluid. Once this is known, you can start using the Jefit app to keep track of how this number changes over time. In both of these cases, the goal would be to lose fat weight while maintaining or gaining muscle, depending of course what the goals are.

Monitoring your body fat is important, and in turn, offers great insight into the status of your overall health & fitness. As you see, it’s a valuable metric to follow and offers insight into understanding if a particular strength training program is actually working.

Michael Wood
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