About Healthy Body Fat Percentage

A healthy body fat percentage is the amount of fat you should have for your body to operate in a healthy manner. That percentage differs depending on your sex, age and activity level. The low end of the range is the amount of fat you should have for your bodily systems to function and for your body to stay warm, and the high end of the range is the amount of fat you can have without having negative health implications.

Body Fat in Women

To remain fertile and be able to properly menstruate, a woman needs at least 10 to 13 percent of her body to be composed of fat. The American Council on Exercise considers 21 to 24 percent body fat composition to be a healthy amount for the average woman. Female athletes typically have body fat ranges of 14 to 20 percent.
Women with body fat below 10 percent should consult a doctor to avoid the chance of infertility and other serious health problems

Body Fat in Men

Men need less body fat than women for proper health function--2 to 5 percent is sufficient for mineral absorption and retention of body heat. The American Council on Exercise considers 14 to 17 percent be an appropriate body fat percentage for good fitness in men. Male athletes have, on average, 6 to 13 percent body fat. The average American man's body fat percentage level is 18 to 24 percent.

Body Fat in Children

The U.S. Centers for Disease Control and Prevention measures children's health based on body mass index (BMI) rather than body fat percentage. A healthy BMI is between the 5th and 95th percentile on the CDC clinical growth charts and varies greatly depending on a child's age. The CDC strongly recommends using BMI growth charts (see Resources) along with other analyses of a child.

Body Fat Measurement Devices

Body fat can be measured in one of three ways: the body fat scale, skin-fold calipers and hydrostatic weighing.
The body fat scale sends a low electrical current through a person's body to determine how much of the body is made up of fat. While the test is relatively easy to perform, it also has a high percentage of error. The scale's results can be skewed due to water retention, recent exercise and body temperature.
Skin-fold calipers literally pinch the skin and fat a person has to determine the amount of fat that surrounds her bones and muscles. This low-cost measurement device is more accurate than the body fat scale and personal trainers often use this method.
Hydrostatic weighing uses Archimedes' principle of densities in water. In essence, the difference between the body's weight on land and in water allows for a calculation of body fat percentage. This test, while more expensive that the other two devices, is also the most accurate measurement method.

Reducing Body Fat

To reduce body fat, the American Dietetic Association recommends eating a balanced diet, avoiding high-fat and high-sugar foods and exercising for at least 30 minutes each day.
For faster fat loss, portion control, calorie reduction and longer periods of exercise that include both weight training and cardiovascular activity are essential. Replacing two low-nutrient snacks with a serving of fruit or vegetables--and avoiding sugary drinks and sodas--can also help.