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Ideal Body Fat Percentage for Men

"Body fat percentage" measures the percentage of your body weight that is made up of fat. Men desire low body fat because it shows off toned muscles (think six-pack) and lowers the risk for certain diseases. But some fat is essential in your diet and on your body to help you absorb vitamins and support bodily functions.

  1. Measuring Body Fat

    • Genetics, diet, activity level and age all affect your percentage of body fat. Many ways to measure body fat exist. The accuracy of each method varies and is subject to user error, as noted by a 2007 review in the journal Obesity Management. Bioelectrical Impedance used by body fat scales can be affected by recent physical activity, body temperature and hydration levels and is very unreliable. Formulas using weight, age and calf, wrist and hip measurements are used by the United States military, but can be as much as 10 percent off in their estimations. A skin fold caliper test is an inexpensive and expedient option, but the accuracy depends on the skill of the trainer performing the test. DEXA scans (a bone density x-ray) and hydrostatic weighing (in which you are dunked in a tank of water) are the gold standards for body fat testing---but can be quite expensive.

    Ideals

    • Although there are no universal standards for ideal body fat, the American College of Sports Medicine recommends men strive for a healthy body fat level between 8 and 22 percent. Male athletes come in between 6 and 12 percent. Fit men usually have 14 to 17 percent body fat. Body fat levels of 18 to 25 percent are generally considered healthy and acceptable. Men with a body fat of 27 to 37 percent are categorized as overweight, and those over 37 percent are obese. Most sources recognize the minimum body fat needed for a male is 3 to 5 percent. The possibility exists to go lower, but maintaining a lower percentage for any length of time is not safe.

    Fat Distribution

    • Body fat percentage does not take into account how that fat is distributed across the body. Some men wear fat evenly across their body, while others accumulate it in very specific areas. According to the American Heart Association, men who hold fat in their belly are at a greater risk for heart disease. Men whose body fat falls within the upper range of acceptable, but who have a lot of belly fat, should consider reducing their overall fat to improve their health.

    Importance of Fat

    • If a low percentage of body fat is desirable, then it might seem that getting our body fat as low as possible must be ideal. But when body fat percentages get too low, a man will have less energy, and his performance in the gym may decline. The body needs fat cells to absorb and store vitamins A, D, E and K. Fat cells provide insulation and regulate heat in the body. Fat cells secrete hormones that help regulate appetite, body weight and insulin reactions.

    Losing Body Fat

    • Diet and exercise help you lose body fat. Try to lose at a healthy rate of 1 to 2 pounds per week in order to insure that you are losing fat and not lean muscle mass. Diet alone can help you lose weight, but may not effectively alter your body fat percentage. You need aerobic training to burn excess stored fat and resistance training to build your muscles.

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