WHAT BODY FAT PERCENTAGE IS IDEAL?

But first, what is fat and why do we need it?

Fat is one of three macronutrients in our diet. The others are Proteins and Carbohydrates. Our bodies cannot make fats from biological scratch, we mainly need to consume them. By having fats in our bodies, we are prepped to perform daily necessary biological functions. Fats help shield our organs and aid in keeping us warm. Fats also have related molecules known as lipids, in which cholesterol is a prime example of one. Cholesterol lines our cell membranes throughout the body. Cholesterol also helps with moving and storing energy. Fats make it possible to absorb nutrients like vitamins A, C, E & K. Without fats these vitamins cannot be absorbed. Fats are also used as signaling messengers and have a vital role in helping to create hormones like Estrogen and Testosterone. But let’s tackle the fatty elephant in the room and ask, how much fat do we need?

Too much fat in our body could be dangerous and could very easily lead to cardiovascular disease, fatty liver disease diabetes, and so on. Too little fat can lead to a handful of metabolic problems. It can become overwhelming trying to figure out how much dietary fat we should be consuming. Even more stressful is trying to maintain these healthy fat levels. From Internet websites like WebMD to health shows like Dr. OZ and with a ton of Fitness YouTube Influencers, how can someone truly acquire the right information on “fats”?

According to a handful of studies on fat consumption and data from the USDA, one should have 25-35% of their total caloric intake as fats. This should equate to about 50-80 grams of fat per day. Depending upon if you meet your daily average requirement of 2000-2500 calories. Which simply means not eating more than what your body needs for daily metabolic function. These numbers can be adjusted according to your level of physical activity and athletic standing. If you are an avid long-distance runner or regularly resistance train or perform weight training, your energy expenditure will be higher than someone who is not as physically active. Energy expenditure simply means how many calories you burn (expend), versus the amount of calories you take in. When you expend more calories than what you consume, then you will lose weight. If you expend less energy than the calories you take in, then you will gain weight. But if you roughly expend the same amount of calories you take in, then you will be maintaining your current weight—you will neither gain nor lose weight.

So, what body fat percentages would be ideal for men and women? According to the American Council on Exercise (ACE), to be considered “fit” the percentage of body fat for men would be 14-17%. For women, it would be 21-24%. Below is a link to Healthline.com where you will find detailed descriptions of body fat percentages. Percentages that will range from athletic percentages levels to levels of fat that would be considered obese.

Ideal Body Fat Percentage: For Men and Women (healthline.com)