Calculate Your Percentage of Body fat the Right Way

Body fat percentage is a term that gets thrown around like a rag doll in the fitness world. But to the beginner just starting, it can seem confusing, irrelevant, and even intimidating.

At Gym Near Me, we always hear the following common misconceptions about body fat percentage:

• Body fat is only associated with being overweight.
• Weight loss and body fat loss are the same.
• Achieving a very low body fat is the pinnacle of fitness.

None of the above points are true. And the last one is even dangerous to your health, as being too lean can lead to body dysmorphia, various health risks, and eating disorders. By debunking these misconceptions, you can avoid many of the pitfalls associated with body fat percentage.

This guide will break down everything you need to know about body fat percentage. We’ll explain what it is, why it matters, and how to lower it. Let’s get started.

1. The definition of body fat – what is it?
2. What body fat percentage is right for you?
3. What does ‘body fat set point’ mean and why does it matter?
4. Seven ways to measure your body fat
5. How to measure your body fat accurately
6. What’s the difference between body fat and BMI?
7. Why body fat percentages below 10% aren’t recommended for most

What is Body Fat Percentage?

Body fat percentage, in layman’s terms, is the amount of fat in your body that isn’t:

• Muscle
• Bone
• Organs
• Water

It’s the ratio of the fat in your body compared to the rest of your lean mass.

So, regardless of what you weigh, a higher-than-average body fat percentage indicates that you are at risk of health complications. In this scenario, your first course of action is to lower it.

How men and women store body fat differentl

How we carry this fat on our body is different for each person. 

Women, naturally, tend to have a higher percentage of fat than men, and the distribution is different too. For example, women store most of their body fat around the hips and thighs, whereas men keep more on their abdomen.

Because men and women store fat differently, the ideal body fat percentage for each gender is different. Men, as a general rule of thumb, have to hit 10-15% to have visible abs, whereas women, who store less fat around their tummy, usually need to be between 14-20%.

What Should My Body Fat Percentage Be?

The best body fat percentage for men and women varies depending on age, gender, health, and other factors. However, there is a consensus on what ranges are considered best:

Athletes will perform more optimally in the lower range, whereas fitness enthusiasts can maintain a healthy lifestyle in the mid-range. Bodybuilders, whose sole purpose is to get as shredded as possible, will hover around the lower end for shows and competitions.

The point of this table is to show that an ideal body fat percentage isn’t the same for everyone. What works for high-level athletes won’t necessarily work for fitness aficionados or vice versa. Try to figure out what works best for you and your lifestyle.

What Body Fat Percentage Should I Be to Have 6-Pack Abs?

This is probably the most requested question regarding body fat percentage. We all want to see that toned stomach and walk the beach like Daniel Craig in Casino Royale.

Part of achieving a toned physique is knowing what body fat to aim for. 

Men will need to hit 8-12% to get deeply ingrained abs. However, at 10%, you should have a fully defined six-pack.

Women, on the other hand, who want to look like Jessica Biel or Halle Berry in their respective primes, will need to be between 13-15%. You’ll still look great at 20% body fat, but your abs will likely be less defined.

Remember that these numbers are just guidelines. For men who store body fat on their legs and glutes, you’re the lucky ones. This means you can maintain a higher body fat percentage and still have visible abs.

Body fat Set Point - What is it?

We’re all different, from our body shapes to our genetics.

The set point theory is that we all have an individual body fat percentage that’s unique to us, and it’s based on our genetics.

A body fat set point is the fat percentage your body tries to maintain naturally. It’s the weight your body wants to be or feels best at. In many cases, people who have become leaner than their set point often return to it eventually.

When you’re at your body fat set point, most people will notice the following:

• Normal hunger cues
• Feel more satiated in general – fewer cravings
• An easier time maintaining body weight

The closer you are to your set point, the easier it is to maintain your weight.

Now, here’s where how we all differ:

Everyone has a unique set point, with some will naturally be higher or lower than others. You may feel wonderful and full of energy at 13%, while your best friend might feel crappy unless they’re at 25%. It ultimately boils down to genetics and how you were wired.

Can your body fat set point be changed?

Yes and no.

We’ve already mentioned that genetics and body type can significantly affect your body fat set point. And while your true self (without interference such as dieting) may remain the same, you can still influence your set point.

To change your set point, you will need to change your lifestyle. Eating healthier, exercising more, and improving your sleep quality will all affect your body fat set point.

Let’s say you have two individuals with a body fat set point of 20%. Suppose one individual decides to make healthier choices, such as cutting out processed foods, incorporating weightlifting and getting better sleep. In that case, they will consistently find themselves at a lower body fat than others.

Remember, it takes work and consistently to become leaner than what your body is comfortable at. However, by changing these conscious lifestyle choices into habits, you can drastically reduce your body fat set point and get (and maintain) that six-pack you’re looking for.

How to Calculate and Measure Your Body fat Percentage

We’ve waffled on about body fat set points and which body fat percentage is best, but how do you measure it? Do you trust your own eyes, or is there a better way?

There are several ways to measure body fat percentage, but the most accurate methods involve the following:

1) Body fat calipers

This offers the best blend between accuracy and price. It could be more accurate, but it gets close to it (within +/- four%). The real benefit is its affordability – you can get a reliable caliper for under $10.

Body fat calipers, more often than not, underestimate body fat percentage. If you’re aiming for 10% and the calipers say you’re at 10%, you may want to diet a little longer since you’re probably higher than that.

2) The mirror or pictures

Judging your body fat by seeing your reflection can be done to an extent. You just need a trained eye and know what to look for.

Pictures are even more helpful, granted you’re using the same lighting in every picture. Simply take photos of yourself in the same lighting setup weekly and you’ll start to see a real difference.

3) YMCA Calculator

This method involves measuring your waist and combining it with your gender and weight.

While it does work well for the average person, genetic outliers who store fat differently will not be as accurate. 

4) Body composition scale

This scale sends small electric signals through your body to calculate your fat percentage. To get the best results, do it at the same time in the morning. You will also need to be similarly hydrated on each weigh-in as water can impact the results.

As your body’s water levels can dramatically impact the results, this method tends to be inaccurate.

5) The Bod Pod

The Bod Pod uses air displacement technology to measure pressure changes when you’re inside the pod. It has a decent level of accuracy – with a variance of ± 1 to 2.7%.

However, the Bod Pod can be expensive, with each session costing $75 on average. For most people, the hassle and cost associated with it do not make it a viable solution.

6) Water displacement test

Hydrostatic weighing requires you to sit on a scale while being submerged in water. Then, your submerged weight is compared to your dry weight to determine your body fat. 

The results are fairly accurate – with a variance of 1-3%, but it’s a hassle to do as you’ll need to find a facility that has the setup for this test. It’s time-consuming and pricey, so there are better options for most.

7) DEXA Scanning

If your gym offers this service, you’re in luck. A DEXA scan takes a dual X-ray of your body, providing an incredibly accurate body fat percentage. You’ll also get a detailed breakdown of muscle/fat mass and bone density, along with how much muscle you have in each limb.

Overall, it’s the most accurate measurement method, but it’s the most expensive. Expect to pay anywhere between $100 to $383 for a DEXA Scan.

Essential Considerations When Measuring Your Body Fat

Now before you run off and measure your body fat, there are a few things to keep in mind:

1) Do your test under the same conditions

Calculating your percentage, whether in the morning or night, should always be done under the same conditions. For example, if you wake up and drink two glasses of water before measuring, you should do the same every time.

This is especially true when gauging your body fat via photos or the mirror. Your body’s appearance changes significantly from morning to night, under different lighting setups and with different water and food intakes.

2) Give yourself time (but not too much)

Body fat percentage takes time to change, so don’t expect overnight results. This is especially true if you’re doing a recomposition diet which involves building muscle, and losing fat simultaneously.

However, don’t take too long! If you’re on a fat-loss diet, you should see noticeable changes every 7-10 days. If not, try reducing your caloric intake by 100-200 kcal and go from there.

3) Take weekly measurements

Weighing in once a month can be gratifying since you’ll see a bigger change on the scale, but it’s too long to get meaningful information. If you’re progressing slower than necessary, you won’t know until the month ends. Contrast this with weekly measurements, where you’ll have plenty of time to adjust.

At the same time, you don’t want to do it every day since your body weight can fluctuate too much. Be realistic, and keep track of your body composition weekly.

4) More often than not, your eyes are enough

Most people just want a beach-ready physique with some tone and definition. If this is your goal, you don’t need to do the Body Pod or even measure your body fat with calipers.

If you’re losing body fat consistently, the weight on the scale will go down, and you will look better in photos and in the mirror. Even if the scale doesn’t change radically due to muscle gain, you’ll still look significantly better in photos and in the mirror.

What's The Best Way To Lower Your Bodyfat Percentage?

Lowering one’s body fat is the only way to uncover your hard-earned muscle and get the look you want. Sure, you could have mountains for biceps, but you won’t get that adonis-like physique if you have too much body fat covering it.

Let’s go through the best strategies for losing fat without sacrificing muscle.

• Eat Less than what your body burns

When it comes to weight loss, the bottom line is this:

You have to be in a calorie deficit to lose weight.

No matter how much cardio you do, or fancy foods (quinoa comes to mind!) you try, if you eat more than what your body burns over a day/week, you’ll gain body fat.

To lose body fat, begin by finding your TDEE (Total Daily Energy Expenditure). This will tell you how many calories your body needs to maintain its current weight. Then subtract 300-500 Kcal from this to determine your target caloric intake.

• Lift things up and put things down

I’m sure some oldies will get the reference, but anyway….

You need to lift weights!

The best way to lose fat is by building muscle. In addition to weightlifting workouts burning extra calories, the new lean tissue you gain will help your body burn more calories! Muscles need fuel, so they will burn calories to maintain themselves.

Finally, lifting weights can help you retain your current muscle mass while dieting. This, in turn, keeps your metabolism elevated and lets you lose fat faster.

• Incorporate Active Recovery days

Rest days are critical as they give your muscles adequate time to repair and grow, but you don’t have to be completely inactive. The trouble with simply laying on your couch and binge-watching Breaking Bad is that we often forget about our diets and overeat. A bag of chips devoured in 30 seconds then turns into 3 more bags, and suddenly your diet is ruined.

Instead of taking a day off from exercise, try some light activity such as walking, yoga or a leisurely bike ride. You’ll get fresh air, move around, and burn extra calories without feeling too exhausted. Alternatively, you have a massage or do foam rolling to speed up recovery.

• Consider Intermittent Fasting or Keto

Intermittent fasting (IF) involves eating during a specific time window then not eating for the rest of the day. For example, you may have an eating window of 6 hours between 1 PM and 7 PM.

This type of eating schedule prevents you from being fixated on dieting and keeps things simple. You don’t have to worry about eating every two-three hours or track your food intake obsessively.

On the other hand, Keto is a diet where you substitute carbs with fats. This puts the body into a state of ketosis where fat is burned as fuel instead of carbohydrates.

According to a ketogenic study that did a literature search of studies related to ketogenic diets and Very-low-energy diets, the results showed:

“Thus, the clinical benefit of a ketogenic diet is in preventing an increase in appetite, despite weight loss, although individuals may indeed feel slightly less hungry (or more full or satisfied). Ketosis appears to provide a plausible explanation for this suppression of appetite.”

This means that even though people on keto diets lost weight, they didn’t experience the same hunger pangs as those on other diets. In fact, they felt more satiated even though they were eating less.

• Purchase a Food Scale

Did you know that most people underestimate their caloric intake by 20-50 percent? That’s a lot! If you’re on the lighter side, even a few hundred calories can make the difference between losing weight and staying the same.

That’s why a food scale should be your new best friend, partner and confidant, all rolled up into one. It is the most accurate way to assess your portion sizes and maintain consistency in your diet.

Let’s take the following as example:

Your nutritional plan dictates that you eat 300 grams of brown rice (336 calories), spaced into three meals. If you’re going by eye (an untrained one), you could unintentionally add an extra 100 grams of rice, which can screw up your calorie count. Now, you’re up to 448 calories instead of 336.

Investing in a food scale takes the guesswork out of portion sizes and can make all the difference in crushing your goals.

6) Do everything well to achieve your goal

World-renowned retired chef Marco Pierre White likes to say the following: 

“Perfection is a lot of little things, done right.”

He means that it’s an accumulation of small things, done correctly and consistently, that build up to something big.

So what are the little things in the context of fitness? These could range from:

• Getting enough sleep
• Weighing your food
• Ensuring you’re hydrated
• Getting your cardio in
• Eating enough protein
• Pushing yourself into the weight room

The list goes on and on. Although seemingly small, these things will add up over time to give you the superman-like (or woman) physique you desire. They can differentiate between getting shredded in 12 weeks or quitting after two weeks.

Is BMI and Body fat percentage the same?

Most doctor’s will measure your BMI (Body Mass Index), which is a ratio of your height to your weight. If this ratio is off, i.e, you’re too heavy for your height, you’ll be labeled as overweight or obese.

While BMI is pretty accurate among the general population, it does have its limitations. The biggest being:

BMI does not consider your body composition, which is how much of your weight is muscle mass, visceral fat, and lean body mass. Body fat percentage is not considered in the equation which is arguably just as important than weight alone.

Let’s take two people to better illustrate what i mean:

Person 1: 5’7, 170 lbs, and 20% body fat

Person 2: 5’7, 170lbs, and 10% body fat

Both individuals have the same height and weight. However, they have vastly different body compositions! Person 2 has significantly more muscle mass and less body fat, yet their BMI’s would class them both as overweight.

BMI is not the most accurate measurement of athletes or fitness enthusiasts. However, it’s usually accurate enough for the average person who doesn’t weight train and over 20% body fat. So if you’ve gained a substantial amount of muscle and have a flat tummy, start using body fat percentage as your main metric.

Remember that body fat is just the total sum of fat in your body and is not the same as weight. This means you can actually weigh lighter than average and have a higher body fat percentage. In contrast, you could have more muscle mass than average, weigh more than others and still have a lower body fat percentage.

It’s important to note that two people could weigh the same, but if one person has more muscle mass and less fat than the other, they’ll look radically different.

The Dangers of Having Your Body fat Too Low

You’ve seen those shredded photos on Instagram of fitness professionals with ridiculously low body fat percentages. It’s easy to get sucked into wanting a similar physique, but our minds often get warped into thinking that the ‘lower’ our body fat percentage is, the better.

Most of us can only maintain a body fat percentage of 10-15% until we start experiencing various adverse symptoms. These can include:

• Excessive hunger
• Lack of sleep
• Decreased immune system
• A lack of urge in the bedroom if you catch my drift

Additionally, it’s common for people to become fixated on how lean they are rather than on how healthy they are. It’s ok to want to look better, but continually starving yourself to maintain a single-digit body fat can have long-term detrimental health effects.

Focus on being healthy and having a balanced lifestyle. Most of us can only maintain a body fat percentage of 10-15%, anyway. 

Remember that there are no shortcuts to success, and it takes time, patience, and a lot of hard work to get the results you desire. We hope this guide has shed much-needed light on body fat percentage and how to use it to your advantage. Good luck!