In terms of body fat levels, men are genetically more endowed than women. On average, men have 17% while women have 23%. The higher level in women is caused by the hormone estrogen, which is the main female sex hormone. Testosterone, which is the primary male sex hormone, is responsible for secondary sexual characteristics in men, including muscle development. Men, therefore, are genetically programmed to build muscle. A woman, on the other hand, whose function to procreate is also dictated, carries more fat to facilitate the perpetuation of the species.
Average body fat levels are different from ideal levels. The averages are affected by gender and differ between different age groups. Every decade, the average person loses 6.6 pounds of lean body mass after the age of twenty. After age forty-five, the rate at which we lose lean muscle mass increases. Even if we don’t gain weight, fat levels can increase. As muscles shrink, fat accumulates, causing total levels to increase percentage-wise. This is known as your body composition. Achieving ideal body fat levels is necessary if you want a lean, toned appearance.
A woman with 25% body fat is within the average range, but hardly ideal. Athletes need to lower their body fat levels even more than non-athletes. Ideal body fat levels for non-athletes are 10-14% for men and 16-20% for women. These ideal ranges are achievable, and anyone can stick to them if she really wants a ripped, lean body. For bodybuilding competitions, lower levels may be necessary.
High levels of body fat are responsible for more than thirty health problems known to man. This includes diabetes, high blood pressure, heart disease, arthritis, and some forms of cancer. A man can be considered clinically obese when he reaches the 30% fat mark and the 25% cutoff. Women, because they are genetically predisposed to higher levels of fat, are considered 30% borderline and 35% clinically obese. It is impossible for humans to have 0% levels. The proper functioning of the glands and internal organs such as the nerves, the brain, the bone marrow, the liver and the heart depend on what we call “essential fat”. The essential fat of women is established at 7 to 8%. This is because it includes fatty deposits in the breasts and uterus, which allow them to bear and raise children. Men have very low essential fat requirements, 2 to 3%.
Staying within the ideal body fat range is possible. Going too high compromises health and fitness. Going too low is a rare occurrence. However, it is worth mentioning that going below minimum body fat levels is also detrimental to basic human functions.
