Body fat percentage: what is normal?
Your body fat percentage is more than just a number on a tape measure or a device’s screen. If it drops too low and stays there for too long, your body may signal that something is wrong through fatigue, colds and poorer recovery.
The original question was a very practical one: when she was younger, a woman’s body fat percentage was regularly 4.2 – 4.7%, but she constantly had a runny nose, felt slightly unwell and got sick easily. Later, when her body fat percentage was 10% higher, the problem almost disappeared. So what is actually happening?
Why is body fat percentage linked to health?
Tom Venuto answers: a low body fat percentage in women is not always a problem in itself. The problem often lies in how it is achieved. If a very low body fat percentage in women comes at the cost of a long, strict diet, high training volume and severely restricted calorie intake, the body eventually starts conserving energy.
If you start getting ill more often than usual while dieting, catch colds more easily or recover less well from training, that is a signal worth listening to. It may mean you have been trying to keep your body fat percentage too low for too long.
That does not mean a high body fat percentage is better for women, either. Being overweight remains one of the clearest health risks. It is associated with problems such as diabetes, heart disease, cancers, high blood pressure and lower back problems. The simple truth is that neither extreme is a good place to stay for long.
How does body fat percentage get too low?
A woman’s body fat percentage usually does not drop very low by chance. It is often the result of prolonged dieting, a large calorie deficit and training that verges on overtraining. If entire food groups are cut out at the same time, the body is left short of both energy and nutrients.
This is where the idea that “low body fat makes women ill” comes from. It would be more accurate to say that the training load required to achieve and maintain a very low body fat percentage is what makes the body ill. Some people stay at around 3 – 5% body fat all year and feel fine. But these people are often naturally lean and slim, with a fast metabolism. They do not have to push themselves to get into that shape.
Most of us have our own natural level. You could say that the body has a “preferred body fat percentage.” This is the level it wants to return to when you train normally, eat reasonably well and do not force yourself to stick to a diet every day.
For example, if you have been dieting and your body fat percentage has been at 7%, a more relaxed period may bring it back up to 10% quite quickly. If it stays there easily and you feel better, that is probably a more comfortable level for your body.
Body fat percentage in men and women
How low is too low? There is no single number that applies to everyone. In Tom Venuto’s view, a body fat percentage of 6 – 9% for men and 13 – 15% for women is still perfectly healthy. Being within these ranges should not, in itself, compromise your health, provided you have reached them sensibly.
Timing matters, too. Body fat can be very low when you are in competition shape, but that is not a year-round lifestyle. The author explains that his body prefers a body fat percentage of 10%. When he is inactive and takes a very relaxed approach, his body fat percentage usually rises to 9 – 10% and stays there. However, he prefers how he looks at 7%. When he is in competition shape, his body fat percentage is 3 – 4%, but that is a temporary peak, not his usual condition.
The key word is temporary. Spending a few weeks in extremely lean condition is very different from trying to maintain peak condition through winter, spring, summer and fall. You cannot maintain peak condition all year round. Frankly, it is not even worth trying.
Men
- Competitive bodybuilder: 3 – 5%
- Already very lean: 6 – 9%
- In good shape, with visible muscles; athletic and well-defined by everyday standards: 10 – 15%
- Average man: 16 – 20%
- Poor level: 20 – 25%
- Very poor level: 25% +
Women
- Competitive bodybuilder/fitness competitor: 8 – 11%
- Already very lean: 12 – 15%
- In good shape, with visible muscles; athletic and well-defined by everyday standards: 16 – 19%
- Average woman: 20 – 25%
- Poor level: 25 – 29%
- Very poor level: 30% +
Practical signs that your body fat percentage is too low
Don’t focus solely on the number. Pay attention to your sleep, motivation to train, how often you catch colds, your mood and your recovery. If your physique looks better in the mirror but the rest of your life is getting worse, it may not be a good trade-off.
A good level is one where you’re happy with what you see in the mirror, but your diet doesn’t leave you exhausted. You can work out, concentrate at work or school and live your everyday life. If every day revolves around getting just a little leaner, you’ve probably already reached your limit.
Take your time finding the right level for you. Take measurements, monitor how you feel and draw conclusions based on several weeks, not one morning. Your body usually gives you fairly honest feedback if you really listen to it.
FAQ: body fat percentage and the normal range
Is 10% body fat normal for a man?
Yes, 10% falls within the range for men who are in good shape. If you feel well, recover well and are in good health, it can be a very good and practical level to maintain.
Can body fat percentage be too low in women?
Yes. For women, 13 – 15% is already a very lean range. A lower level may be suitable for a short competition period, but not for everyone and not to maintain year-round.
Why do I get sick more often while dieting?
The cause may be an excessive calorie deficit, training that is too demanding and insufficient nutrients. When these occur together, your body becomes more vulnerable to the strain of training load.
„Body Fat – How Low Is TOO Low?“ Answer by Tom Venuto
P.S. Find your daily fat burner HERE!
Author: Janar Rückenberg (translation)
Source:Turg.Fitness.ee
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