[{"data":1,"prerenderedAt":666},["ShallowReactive",2],{"lexique-en-body-fat-percentage":3,"lexique-all-en":306,"lexique-trans-en-body-fat-percentage":660},{"id":4,"title":5,"body":6,"description":296,"extension":297,"lang":298,"letter":299,"meta":300,"navigation":301,"path":302,"ref":12,"seo":303,"stem":304,"__hash__":305},"lexique/lexique/en/body-fat-percentage.md","Body fat percentage",{"type":7,"value":8,"toc":285},"minimark",[9,13,18,31,34,37,40,45,123,125,128,130,134,174,176,180,183,215,217,221,248,250,254,268,270,274],[10,11,5],"h1",{"id":12},"body-fat-percentage",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"The ",[23,24,25],"strong",{},"body fat percentage"," (or BF%) is the ",[23,28,29],{},"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.",[32,33],"blockquote",{},[19,35,36],{},"💡 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%.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"reference-values","Reference values",[46,47,48,64],"table",{},[49,50,51],"thead",{},[52,53,54,58,61],"tr",{},[55,56,57],"th",{},"Category",[55,59,60],{},"Men",[55,62,63],{},"Women",[65,66,67,79,90,101,112],"tbody",{},[52,68,69,73,76],{},[70,71,72],"td",{},"Essential fat",[70,74,75],{},"2-5%",[70,77,78],{},"10-13%",[52,80,81,84,87],{},[70,82,83],{},"Athlete",[70,85,86],{},"6-13%",[70,88,89],{},"14-20%",[52,91,92,95,98],{},[70,93,94],{},"Fit",[70,96,97],{},"14-17%",[70,99,100],{},"21-24%",[52,102,103,106,109],{},[70,104,105],{},"Average",[70,107,108],{},"18-24%",[70,110,111],{},"25-31%",[52,113,114,117,120],{},[70,115,116],{},"Obese",[70,118,119],{},"25%+",[70,121,122],{},"32%+",[32,124],{},[19,126,127],{},"⚠️ Going below 6% (men) or 14% (women) for extended periods is risky: hormonal disruption, low energy, immune drop.",[38,129],{},[41,131,133],{"id":132},"methods-to-measure-body-fat","Methods to measure body fat",[135,136,137,144,150,156,162,168],"ul",{},[138,139,140,143],"li",{},[23,141,142],{},"DEXA scan",": gold standard, ±1-2% accuracy",[138,145,146,149],{},[23,147,148],{},"Hydrostatic weighing",": very accurate but rare",[138,151,152,155],{},[23,153,154],{},"Bod Pod",": very accurate, available in some labs",[138,157,158,161],{},[23,159,160],{},"Skinfold calipers",": ±3-5% if done well",[138,163,164,167],{},[23,165,166],{},"Bioimpedance scales",": ±5-8%, varies with hydration",[138,169,170,173],{},[23,171,172],{},"Visual estimation",": ±5%, with photo references",[38,175],{},[41,177,179],{"id":178},"body-fat-and-aesthetics","Body fat % and aesthetics",[19,181,182],{},"For a \"lean\" look:",[135,184,185,191,197,203,209],{},[138,186,187,190],{},[23,188,189],{},"Visible abs (men)",": ~12-15% body fat",[138,192,193,196],{},[23,194,195],{},"Cut look (men)",": ~8-10%",[138,198,199,202],{},[23,200,201],{},"Stage shape (men)",": ~5-7% (short term)",[138,204,205,208],{},[23,206,207],{},"Fit / toned (women)",": ~20-23%",[138,210,211,214],{},[23,212,213],{},"Visible abs (women)",": ~17-19%",[38,216],{},[41,218,220],{"id":219},"how-to-lower-your-body-fat","How to lower your body fat",[135,222,223,230,236,242],{},[138,224,225,226,229],{},"✅ ",[23,227,228],{},"Moderate caloric deficit",": -300 to -500 kcal/day",[138,231,225,232,235],{},[23,233,234],{},"High protein",": 2-2.5 g/kg to protect muscle",[138,237,225,238,241],{},[23,239,240],{},"Heavy strength training",": signal to keep muscle",[138,243,225,244,247],{},[23,245,246],{},"Patience",": 0.5-1% body fat per month is healthy",[38,249],{},[41,251,253],{"id":252},"common-mistakes","Common mistakes",[135,255,256,259,262,265],{},[138,257,258],{},"❌ Obsessing over a specific %",[138,260,261],{},"❌ Trusting bioimpedance scales 100%",[138,263,264],{},"❌ Trying to keep ultra-low body fat year-round (impossible)",[138,266,267],{},"❌ Comparing yourself to bodybuilders ON-stage",[38,269],{},[41,271,273],{"id":272},"key-takeaways","Key takeaways",[19,275,276,277,280,281,284],{},"Body fat % is ",[23,278,279],{},"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. ",[23,282,283],{},"Health first, aesthetics second",".",{"title":286,"searchDepth":287,"depth":287,"links":288},"",2,[289,291,292,293,294,295],{"id":43,"depth":290,"text":44},3,{"id":132,"depth":290,"text":133},{"id":178,"depth":290,"text":179},{"id":219,"depth":290,"text":220},{"id":252,"depth":290,"text":253},{"id":272,"depth":290,"text":273},"Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","md","en","B",{},true,"/lexique/en/body-fat-percentage",{"title":5,"description":296},"lexique/en/body-fat-percentage","Wz325FIyfhhcUESiDNVm9Dr47tLE1i8f-CNOoJLhSt8",[307,311,315,319,323,327,331,335,339,343,347,351,352,356,360,364,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656],{"title":308,"description":309,"slug":310},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":312,"description":313,"slug":314},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":316,"description":317,"slug":318},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":320,"description":321,"slug":322},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":324,"description":325,"slug":326},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":328,"description":329,"slug":330},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":332,"description":333,"slug":334},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":336,"description":337,"slug":338},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":340,"description":341,"slug":342},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":344,"description":345,"slug":346},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":348,"description":349,"slug":350},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":5,"description":296,"slug":12},{"title":353,"description":354,"slug":355},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":357,"description":358,"slug":359},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":361,"description":362,"slug":363},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":365,"description":366,"slug":367},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":369,"description":370,"slug":371},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":373,"description":374,"slug":375},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":377,"description":378,"slug":379},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":381,"description":382,"slug":383},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":385,"description":386,"slug":387},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":389,"description":390,"slug":391},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":393,"description":394,"slug":395},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":397,"description":398,"slug":399},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":401,"description":402,"slug":403},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":405,"description":406,"slug":407},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":409,"description":410,"slug":411},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":413,"description":414,"slug":415},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":417,"description":418,"slug":419},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":421,"description":422,"slug":423},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":425,"description":426,"slug":427},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":429,"description":430,"slug":431},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":433,"description":434,"slug":435},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":437,"description":438,"slug":439},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":441,"description":442,"slug":443},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":445,"description":446,"slug":447},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":449,"description":450,"slug":451},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":453,"description":454,"slug":455},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":457,"description":458,"slug":459},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":461,"description":462,"slug":463},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":465,"description":466,"slug":467},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":469,"description":470,"slug":471},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":473,"description":474,"slug":475},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":477,"description":478,"slug":479},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":481,"description":482,"slug":483},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":485,"description":486,"slug":487},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":489,"description":490,"slug":491},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":493,"description":494,"slug":495},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":497,"description":498,"slug":499},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":501,"description":502,"slug":503},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":505,"description":506,"slug":507},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":509,"description":510,"slug":511},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":513,"description":514,"slug":515},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":517,"description":518,"slug":519},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":521,"description":522,"slug":523},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":525,"description":526,"slug":527},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":529,"description":530,"slug":531},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":533,"description":534,"slug":535},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":537,"description":538,"slug":539},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":541,"description":542,"slug":543},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":545,"description":546,"slug":547},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":549,"description":550,"slug":551},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":553,"description":554,"slug":555},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":557,"description":558,"slug":559},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":561,"description":562,"slug":563},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":565,"description":566,"slug":567},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":569,"description":570,"slug":571},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":573,"description":574,"slug":575},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":577,"description":578,"slug":579},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":581,"description":582,"slug":583},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":585,"description":586,"slug":587},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":589,"description":590,"slug":591},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":593,"description":594,"slug":595},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":597,"description":598,"slug":599},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":601,"description":602,"slug":603},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":605,"description":606,"slug":607},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":609,"description":610,"slug":611},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":613,"description":614,"slug":615},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":617,"description":618,"slug":619},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":621,"description":622,"slug":623},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":625,"description":626,"slug":627},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":629,"description":630,"slug":631},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":633,"description":634,"slug":635},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":637,"description":638,"slug":639},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":641,"description":642,"slug":643},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":645,"description":646,"slug":647},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":649,"description":650,"slug":651},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":653,"description":654,"slug":655},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":657,"description":658,"slug":659},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":661,"en":12,"es":662,"fr":663,"it":664,"pt":665},"korperfettanteil","porcentaje-de-grasa-corporal","pourcentage-masse-grasse","percentuale-di-massa-grassa","percentagem-de-massa-gorda",1784214981318]