top of page

Understanding Body Fat Percentage & Your Health

By: Nazirah M. Jones, M.S., CPT-NASM

Body fat percentage, often overlooked in our quest for a healthier lifestyle, plays a pivotal role in our well-being. It's not just a number; it's a significant indicator of your overall health and fitness level. Understanding your body fat percentage can empower you to make informed decisions about your health and fitness journey.

What is Body Fat Percentage?

Body fat percentage is the proportion of fat in your body compared to your total body weight. Mathematically, it's calculated as the total mass of fat divided by total body mass, multiplied by 100. Healthy ranges vary based on gender, with 6-24% considered healthy for men and 16-30% for women. However, these ranges can shift depending on age and fitness level.

Why Does Body Fat Percentage Matter?

Your body fat percentage isn't just a cosmetic concern; it significantly impacts your health. High body fat percentage is linked to various health issues, including heart disease, diabetes, and certain cancers. Visualize the difference between a high body fat percentage and a healthy body fat percentage to understand its impact better.

How to Measure Body Fat Percentage

Several methods, such as calipers, bioelectrical impedance, DEXA scans, and bod pods, can measure body fat percentage. While accuracy varies between methods, consistency in measurement is crucial for tracking changes over time.

Tips for Maintaining a Healthy Body Fat Percentage

  • Balanced diet: Emphasize whole foods, lean proteins, and healthy fats while avoiding excessive calories. Quality nutrition is key.

  • Regular exercise: Incorporate both cardio and strength training exercises into your routine. Exercise not only burns calories but also builds muscle mass.

  • Adequate sleep: Don't underestimate the power of sleep. Lack of sleep can disrupt hormones related to hunger and stress, potentially leading to weight gain.

Seek Professional Guidance

For personalized advice tailored to your body type, age, and fitness goals, consult a healthcare professional or a certified fitness trainer. Their expertise can guide you effectively on your fitness journey.


Remember, achieving a healthy body fat percentage is a journey that requires time and commitment. Stay consistent, be patient with yourself, and focus on your overall well-being. Your body is your temple; treat it with love and care.

Embark on this journey with knowledge, dedication, and a positive mindset. Your health is your greatest wealth, and understanding your body fat percentage is a step towards a healthier, happier you.


bottom of page