Body fat percentage

Body fat percentage - The composition indicator

Definition

The body fat percentage (or BF%) is the share of fat tissue compared to your total body weight. Unlike BMI, which only considers weight and height, body fat % gives a true picture of body composition.

💡 Two people of the same weight can have very different body fat percentages. A 80 kg lifter at 12% has nothing in common with a 80 kg sedentary at 30%.

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Reference values

Category	Men	Women
Essential fat	2-5%	10-13%
Athlete	6-13%	14-20%
Fit	14-17%	21-24%
Average	18-24%	25-31%
Obese	25%+	32%+

⚠️ Going below 6% (men) or 14% (women) for extended periods is risky: hormonal disruption, low energy, immune drop.

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Methods to measure body fat

• DEXA scan: gold standard, ±1-2% accuracy
• Hydrostatic weighing: very accurate but rare
• Bod Pod: very accurate, available in some labs
• Skinfold calipers: ±3-5% if done well
• Bioimpedance scales: ±5-8%, varies with hydration
• Visual estimation: ±5%, with photo references

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Body fat % and aesthetics

For a "lean" look:

• Visible abs (men): ~12-15% body fat
• Cut look (men): ~8-10%
• Stage shape (men): ~5-7% (short term)
• Fit / toned (women): ~20-23%
• Visible abs (women): ~17-19%

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How to lower your body fat

• ✅ Moderate caloric deficit: -300 to -500 kcal/day
• ✅ High protein: 2-2.5 g/kg to protect muscle
• ✅ Heavy strength training: signal to keep muscle
• ✅ Patience: 0.5-1% body fat per month is healthy

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Common mistakes

• ❌ Obsessing over a specific %
• ❌ Trusting bioimpedance scales 100%
• ❌ Trying to keep ultra-low body fat year-round (impossible)
• ❌ Comparing yourself to bodybuilders ON-stage

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Key takeaways

Body fat % is a much better composition indicator than BMI. Aim for a healthy and sustainable range (10-15% men, 18-23% women). Measure consistently with the same method, and track the trend more than the absolute number. Health first, aesthetics second.