Body fat percentage is different from BMI (body mass index), which measures the ratio between weight and height. While BMI gives an estimation of total body fat based on weight, it doesn’t consider muscle mass or distribution of body fat.
On the other hand, body fat percentage is a more accurate measure of body composition as it takes into account the proportion of fat tissue in relation to lean body mass.
The recommended body fat percentage varies depending on age and sex, but generally, healthy levels range between 21% and 35% for women and 8% and 24% for men (1). Anything above these ranges can be considered high and may indicate an increased risk of health complications.
Here’s what you need to know.
It’s present in every person’s body, regardless of their lifestyle and habits. Even elite athletes have it because it plays a vital role in proper physical functions.
There are several reasons why it’s important, including:
However, “the more fat, the better” approach doesn’t work here. The amount of it in your body must be moderate to keep the potential health problems at bay.
Body fat percentage is a measurement that shows how big the part of it is in your physique’s composition. In other words, it’s the amount in comparison with your muscles, bones, organs, connective tissues, and water. There are a few categorizations of percentages, ranging from the minimum to obesity. The ideal percentage is different for women and men due to their different physiques.
| Women | Men | |
|---|---|---|
| Minimum fat | 10-12% | 2-4% |
| Athletic | 14-20% | 6-13% |
| Fit | 21-24% | 14-17% |
| Average | 25-31% | 18-25% |
| Obese | 32% and more | 26% and more |
Women need more fat for their bodies to function properly than men. While 2% of it is sufficient as a minimum for men, women need 5 times as much. One of the primary reasons for such a drastic difference is that it’s essential for the female reproductive system, with such functions as menstruation and ovulation being affected by body fat amounts. Women also tend to store more fat under the skin, while men have a tendency to store more around their organs. Women may also use a higher proportion of fat for energy when they exercise than men. So, the biological sex of a person plays a determining role in their fat percentage and distribution (5).
You should keep this in mind when you set off on your weight loss journey. It’s recommended to keep the percentage within 14-31% and 6-25% boundaries for women and men respectively. Accordingly, 40% is too much for both women and men. Exceeding the upper limit is indicative of obesity and may increase obesity-related health risks.
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Using the body fat caliper is an easy way to measure the thickness of your skinfold and determine your fat percentage. You can go through the process alone or ask your doctor, a friend, or a family member for help.
All you need to do is grab your skin fold in a certain body area and apply the caliper. Of course, you won’t know the percentage immediately after taking the caliper in your hands, but you can apply the value in a special formula. Here is one of the formulas you can use:
There are several different formulas that researchers and clinicians use for estimating body fat percentage based on measurements of skinfold thickness. The easiest way to use one of these is to find a free online calculator that allows you to input your data and does the math for you.
BMI, which stands for body mass index, is a way to estimate fat based only on your height and weight. The formula applies to both adult women and men (7):
Weight in kg/height in m2
703 x weight in lbs./height in in2
Results
| Index | |
|---|---|
| Underweight | <18.5 |
| Normal weight | 18.5–24.9 |
| Overweight | 25–29.9 |
| Obese | 30 and more |
There are different versions of this one for women and men. It gives you an estimation of body fat percentage (8):
For women: 76.76 + 4.15*waist size – 0.082*weight/waist size
For men: 98.42 + 4.15*waist size – 0.082*weight/weight
Read more: The Fastest Way to Lose 100 Pounds – A Sustainable Approach
Having a body fat percentage above 40% may increase your risk for several negative health consequences. These include an increased risk for chronic diseases such as heart disease, high blood pressure, stroke, type 2 diabetes, and certain types of cancer (9).
Excess body fat also puts extra strain on your joints and bones, which increases the risk for conditions such as arthritis and osteoporosis. It can also impact your mental health, leading to low self-esteem, depression, and anxiety (9).
In addition, carrying excess body fat can affect your daily activities and quality of life. You may experience difficulty performing physical tasks or participating in activities you enjoy due to a lack of energy and mobility limitations.
If you have a body fat percentage above 40%, it’s important to take action to reduce it and improve your overall health. Here are some steps you can take:
Before you make any significant changes to your diet or exercise routine, you should seek guidance from a healthcare professional. They can help determine your current body fat percentage and develop a plan that is tailored to your specific needs.
To reduce body fat, consume fewer calories than you burn through daily life and physical activity. Focus on incorporating whole, nutritious foods into your diet and limit ultra-processed and high-calorie foods (10).
These changes to your eating habits are necessary:
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Physical activity burns calories and helps build muscle mass, which can increase your metabolism. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, such as brisk walking or cycling. Include strength-training exercises to build lean muscle mass and improve body composition (11).
It’s important to find physical activities you enjoy as it will be easier to stick with them in the long term. Try different types of exercises until you find what works best for you.
In addition to structured exercise, it’s important to remain active throughout the day. Simple activities such as taking the stairs instead of the elevator or walking instead of driving can make a significant difference in burning calories and reducing body fat.
Lack of sleep has been linked to an increased appetite and weight gain, including excess body fat. Aim for 7-9 hours of sleep each night to help regulate the hormones that control appetite and metabolism (12).
Chronic, unmanaged stress can contribute to weight gain and increase the risk of obesity. Find healthy ways to cope with stress, such as exercise, meditation, or spending time outdoors (13)
Making lifestyle changes can be challenging, so it’s important to have a support system in place. Consider joining a support group or working with a coach to help you stay motivated and on track.
Read more: Endomorph Body Type Weight Loss: 6 Facts And What Works
Reducing your body fat percentage from 40% to a healthier range, such as 25%, takes time and effort. It’s important to approach it with patience and consistency. Here are a few tips that can help you get there:
Yes, you can. You can still grow muscles even if you have 40% body fat. However, the abs are likely to not be visible under the fat layer. It is recommended to lose no more than 2 pounds per week, which means it may take you around a year to lose that much weight, depending on how many pounds it is for you (14). It depends on your height, weight, and other parameters. The amount of weight a person with 40% fat should lose is unique for everyone. Please consult a healthcare provider before you dive into exercise and dieting.Frequently Asked Questions
Can you actually have abs with 40% body fat?
How long does it take to go from 40% body fat to 10% body fat?
How much weight do I need to lose when my body fat percentage is 40%?
Although fat is an essential part of the human body, its surplus can do more harm than good. The healthy percentage for women ranges from 14% to 31%, while it’s 6% to 25% for men. Accordingly, 40% is considered to be obese, which means that the person needs to lose a lot of weight. There are various ways to do it, but what you must remember is that you shouldn’t only focus on your nutrition. In addition, you need to stay active, drink a lot of water, and get enough sleep. Following these recommendations and not giving up will help you cope with obesity and live happily.
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