What is the normal fat percentage

The normal fat percentage is generally 15% -20% for males and 20% -25% for females. Fat percentage is an important indicator for evaluating body fat content, which is influenced by factors such as age, gender, and genetics.

Fat percentage reflects the proportion of human adipose tissue to total body weight, which is measured by methods such as bioelectrical impedance, skinfold thickness measurement, or dual energy X-ray absorptiometry. A male fat percentage below 15% may indicate insufficient body fat, commonly seen in athletes or long-term cannibals, and may be accompanied by weakened immunity and endocrine disorders. A female fat percentage below 20% may affect physiological functions, such as menstrual irregularities or osteoporosis. The fat rate of men over 25% and women over 30% belong to the overweight category, which is related to the risk of metabolic diseases such as hypertension and diabetes. Fat distribution also affects health risks, with abdominal fat accumulation being more harmful than uniform distribution. Regular monitoring of fat percentage can help evaluate nutritional status, but it needs to be comprehensively judged based on indicators such as body mass index and waist circumference.

It is recommended to maintain a healthy fat percentage through a balanced diet and regular exercise. Reduce refined sugar and saturated fat intake, increase whole grains, high-quality protein, and vegetables and fruits. Aerobic exercise combined with resistance training can effectively regulate body fat, with at least 150 minutes of moderate intensity exercise per week. Avoid extreme weight loss methods, and special populations such as pregnant women and the elderly should adjust their body fat under the guidance of professional personnel. If the abnormal fat percentage is accompanied by discomfort symptoms, it is necessary to seek medical attention promptly to investigate metabolic diseases.