Knowing your body fat percentage may be a more valuable indicator of whether you are at your ideal body weight than using BMI, or body mass index, which is more suitable as a screening tool to measure the health of populations than individuals. Athletic women in particular may have a pleasant surprise in store by knowing their body fat percentage. If you play sports or work out consistently, a normal body-fat percentage indicates that much of your weight is muscle and you may be closer to your ideal weight than you may have thought.
Types
The mean percentage of body fat for American women age 20 and older is 39.8 percent, according to the most recent National Health and Nutrition Examination Survey of more than 6,500 women conducted from 1999 to 2004. Indicative of growing obesity rates found in NHANES surveys from 1960 to the present, women in the most recent survey, ages 20 to 39, average 37.8 percent body weight, and those 40 to 59, 40.5 percent. Women 69 to 79 average 42.4 percent, and those above 80, 40.4 percent. Among women 20 years and older, Mexican-American women average 41.4 percent, non-Hispanic whites, 39.4 percent, and non-Hispanic blacks, 40.6 percent.
Function
A normal percentage of body fat can also be defined based on how active you are. All women must have a body fat percentage of at least 10 to 13 percent at an essential minimum to maintain menstruation and the ability to have children. Athletic women have a body fat percentage of 14 to 20 percent, and fit women from 21 to 24 percent. The average woman has a body fat percentage from 25 to 31 percent, and obese women are 32 percent or higher.
Identification
A fitness trainer can help you estimate your body fat percentage using skin fold calipers or, less precisely, a scale relying on bioelectrical impedance. Your health care provider may be able to test your body fat via the highly accurate DEXA scan, a dual-energy X-ray that quickly and easily determines body composition. Older women at risk of osteoporosis may especially qualify for a DEXA scan under their health plan coverage and be able to also learn their body fat percentage as a result of the 10-minute procedure. Online calculators also give an approximate estimate of body fat percentage.
Considerations
Unlike body mass index or BMI, recommended body fat percentages differ markedly for men and women. Male body fat percentages need to be about 6 or 7 percentage points lower than those for women to be considered in the fit or average range. Obesity starts at 25 percent body fat for males, compared to 32 percent for females.
Expert Insight
If you want to lose weight, instead of losing body fat, you may want to consider a slightly different proposition. Weight training and cardio as well as diet can help you increase your lean muscle mass and reduce your body fat percentage to a normal, healthy level. Registered dietitian Natalie Digate Muth of the American Fitness Council notes that while no official guidelines exist, most experts agree that a 1 percent loss in body fat percentage per month is safe and doable.
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