If you are striving to become healthier, you may have heard about body fat percentage testing. These tests determine how much of your body weight is comprised of fat versus muscle. For adults, there are tables that list healthy body fat percentage based on your activity level. There are some general guidelines as to what healthy levels are. These results will vary based on what test you took and the experience level of the person who tested you. Given this, you should use this information as a guideline only.
Considerations
It is important to remember that knowing your body fat percentage is only part of the picture. There are multiple ways of measuring body fat and they are not always accurate. While knowing your body fat percentage is helpful, you need to take other measurements into consideration to really get an accurate picture of your overall health. Along with your body fat percentage, you should also know your body weight, body mass index (BMI), waist circumference, hip-to-waist ratio, blood pressure and cholesterol levels.
Types
Body fat percentage can be tested by using skin fold calipers. With this method, the tester pinches your fat at various sites around your body and then takes a measurement. This test is only accurate if the tester is well trained. It is very easy to pinch muscle along with the fat and get too high of a reading. Another method is bioelectrical impedance. With this method, impulses you do not feel pass through your body to measure the amount of fat present.
You can also have an immersion test where your weight under water is compared to your land-based weight. They all have their pros and cons, however all need to be conducted by a knowledgeable professional to be reliable. While the tests may not be 100 percent accurate, you can use them to track your progress. Instead of getting too worried about the actual number, you can test yourself periodically to see if your fitness routine is working. Over time you should see your body fat percentage go down and your percent of muscle go up.
Average Body Fat Levels
In women who are 40 years old or younger the range for healthy body fat is 20 to 35 percent of your total body weight. For women over age 40, it is 25 to 38 percent. For men, the range for those 40 and younger is 8 to 22 percent, and for those over 40, your body fat percentage should fall between 10 to 25 percent. The higher ends are considered "acceptable." However, you may want to take steps to lower it a bit.
Fitness Levels
If you are very physically active, your body fat may be lower. For women 40 and younger, your range may be between 16 and 28 percent, and between 20 to 33 if you are over 40 years old. For men, the ranges are between 5 and 15 percent for those 40 and younger, and between 7 and 18 percent if you are older than 40.
Underweight and Overweight Levels
You do not want to let your body fat percentage get too low. If a women falls below 16 percent body fat, she may be underweight. For a man a percentage of less than 10 may be considered too low. For a woman, if your body fat percentage climbs to over 35 percent of your weight, you may be classified as obese. For a man to be considered obese, your body fat percentage would need to rise to about 26 percent or higher. However, this measurement should be combined with BMI and other measurements to get a complete picture.
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