Body fat percentage takes into account the percent of your body weight that is composed of lean body mass vs. fat. The average body fat for a healthy woman is between 20 and 30 percent, but variables such as activity level, age and genetics determine where you fit within this range. Body fat that is too high can set you up for a range of health complications, including heart disease and diabetes.
Body Fat Levels
To support the needs of bearing children, women generally have a higher body fat percentage than do men. According to the National Institutes of Health, the recommended amount of body fat for women is between 20 and 21 percent. The average American woman has between 22 and 25 percent body fat, and a woman with a body fat percentage greater than 30 percent is considered obese. A younger, athletic woman may have a body fat percentage below 18 percent. As you pass age 40, the accepted norms for body fat increase slightly.
Benefits of Healthy Body Fat
If you fall into the obese range of body fat, you risk a myriad of health problems. Possessing the recommended level of body fat makes you appear trimmer and more toned. Your metabolism works more efficiently when you have a higher percentage of lean muscle, or a lower body fat percentage. Athletic performance also improves when body fat falls into ideal or athletic ranges.
Measuring Body Fat
Many methods of measuring body fat are available, but they vary in efficacy. An article in the April 2007 "Obesity Management" lauds Dexa scans and hydrostatic, or underwater, weighing as the most accurate methods. However, these are usually available only in a clinical setting. Methods using electrical impudence, like home body scales, are notoriously inaccurate because your level of hydration and body temperature can affect the readings. The preferred method among trainers in fitness centers, the skin-fold caliper test, can be reasonably accurate when done by an experienced practitioner. Websites using mathematical formulas can give you a rough idea of your body fat percentage.
Reducing Body Fat
If you are above average in terms of body fat, weight loss may be indicated. Stick to a gradual approach where you lose only 1 or 1.5 lb. per week---or if you are obese, 1 percent of your total body weight---so as to ensure fat loss rather than muscle loss. Losing weight alone will not alter your body composition. Incorporate weight training to encourage the preservation and development of lean body mass. To burn fat, participate in cardiovascular exercise that gets your heart rate revved and causes you to break a sweat. Be consistent in your workouts, and commit to at least twice a week for strength training and three times a week for cardio.
Caution
Although being below average in body fat can be desirable for a woman, it is possible to drop too low. Essential fat stores help a woman produce hormones, supply energy, absorb certain vitamins and provide moisture to the skin, hair and nails. Body fat levels below 14 percent may cause irregular periods and infertility. While some athletes drop below recommended levels, it is not recommended for the average woman.
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