By: Dr. Keith Kantor
Everyone carries fat differently and some people genetically have lean mid sections and with a healthy lifestyle the abdominal muscles are visible, others have more defined legs, calves or arms. Abdominals are typically only visible when they are coupled with a disciplined nutrition and exercise regimen.
Male body fat
- 5-9% – This is a very lean man considered top athlete level of body fat. His muscles are easy to see and very defined, possibly resembling a lean sprinter, runner, gymnast, or competitive bodybuilder. Some may consider this body fat level to be too low and unhealthy for the average person, but there are some men (elite athletes) who can sustain this low body fat level and remain healthy and have a balanced lifestyle.
- 10-14% – This level is also considered lean and muscles are defined and easy to see. This is also considered a healthy and optimal body fat level and this individual typically also has to follow a disciplined nutrition and exercise regimen.
- 15-19% – This level is also considered healthy for middle aged men and muscles are still defined and easy to see, but may be under a thin layer of fat and only outlined in definition. This is also considered a healthy body fat level and this individual typically also has to follow a disciplined nutrition and exercise regimen but may enjoy occasional treats more often than the leaner levels listed above.
- 20-24% this level is considered an average body fat percentage. Typically there is a layer of body fat over the abdominals and they will not appear as defined, they may still be outlined.
- 25-29% this is average and not considered unhealthy if there is not a lot of fat accumulation around the mid-section. This person should be cautious and avoid gaining anymore fat so their disease risk will not increase.
- 30-34%- This is classified as overweight, this person is at increased risk for chronic diseases like type 2 diabetes, heart disease, or hypertension. The abdominals are typically under layers of fat putting this person at risk for inflammation related issues.
35-39%- This is classified as obese, this person has all of the risks as the “overweight” person above with extra inflammation. Fat cells especially those in your midsection are very inflammatory. The risk for stroke, heart attack, etc. is much higher for this population.
Female body fat
- 5-9% – this is very lean and would be considered the unhealthy range. A woman’s body is meant to carry slightly more body fat than levels of men. When a women’s body fat level is in the single digits it can interfere with optimal hormones and bone density. This person may appear “too thin” and unhealthy.
- 10-14% – This is a lean individual, I would say for a woman still drastically low and can be dangerous for bone density and hormone balance. The exception to this would be a woman who is consuming a healthy diet and their family genetics are lean. The mid-section is well defined and lean at this percentage. This person may appear thin and have a small frame somewhat like a runway model.
- 15-19% – this percentage is considered a “top athlete” percentage. This women has defined abdominals, lean muscle, and is strong to perform in athletic related competitions.
- 20-24% – This percentage is classified as a fit woman, who has lean mid-section and some definition. This category would be someone who is very active and workouts daily and consumes a healthy nutrition plan with an occasional treat and life balance.
- 25-29%- This is considered healthy and average. This is an average women who may not have a defined mid-section with abdominals showing but they still are somewhat active and appear to be fit. This person may indulge more often in foods that do not promote a lean mid-section. Overall the waist circumference is typically not unhealthy and there should be no increased risk for disease at this percentage.
- 30-34% – This is classified as overweight, this person is at increased risk for chronic diseases like type 2 diabetes, heart disease, or hypertension. The abdominals are typically under layers of fat putting this person at risk for inflammation related issues.
- 35-39% this is classified as obese, this person has all of the risks as the “overweight” person above with extra inflammation. Fat cells especially those in your midsection are very inflammatory. The risk for stroke, heart attack, etc. is much higher for this population.