To achieve the ideal fat percentage and have a defined body, in addition to decreasing the amount of fat-rich foods you eat, it is advised to practice high-intensity exercise for at least 90 minutes every day, such as running or jumping for example. Know the foods you should avoid in: Foods high in fat.
The amount of ideal body fat in man can vary between 16 and 20% and in women between 20 and 24%, however these values usually increase with age and in most cases is higher in women. In addition, an individual who does physical activity regularly has less body fat than one who is sedentary.
How to Calculate Body Fat
To calculate body fat, bio-impedance devices such as scales are used that can easily assess body weight, muscle, and body fat, and the measurement should be done fasting or at least 1 hour after a meal light, like a salad.
This measurement should not be made during pregnancy, after intense physical activity, during menstruation, neither 5 days before nor 5 days after menstruation, because the values are altered.
In addition, there are formulas that take into consideration the circumferences and folds of the skin in the regions with more body fat such as abdomen, back, arm and thigh, that the nutritionist can use to measure the amount of localized fat, helping the physical trainer to define a training plan to decrease fat located in a region of the body.
Understand how bio-impedance works in our video:
Ideal body fat values for man
| 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% | more 27% |
Ideal 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 of the tables and, therefore, it is necessary for the nutritionist to relate the value to the diet and physical activity of the elderly.
Keeping the amount of body fat within the idea values is important to ensure health, to protect internal organs and maintain ideal body temperature for example.
How to Lower Body Fat
To lose weight and decrease the percentage of body fat by maintaining or increasing muscle mass, it is important to practice regular and high intensity physical activity for at least 3 months, such as riding a bike or running. Try this plan: Workout to burn fat.
Use the calculator to find out what your BMI is and whether it is within normal range:
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