With a new year only a week ahead, new resolutions to be fit are only natural. But to be successful this year, it’s essential to know how much fat your body requires in order to function at its best.

This understanding of the desired percentage of body fat can assist you in creating more appropriate, healthy goals for yourself. Here's How.

Ideal body fat percentage for both males and females

The ideal range of fat percentage differs between males and females. It can be divided into subcategories on the basis of the physical work they perform, such as athletes and fitness enthusiasts.

According to the American Council on Exercise, the recommended fat percentage range for females is 10-13 percent. However, the range of healthy fat among the females who are athletes and fitness-focused is 14-20 and 21-24 percent, respectively. However, women having 32 percent or more than that come under the obesity category.

On the other hand, for males, the recommended range is lower than that of women, because physiologically, women need more body fat for reproductive purposes. The recommended fat percentage in males lies between 2 and 5 percent. 

For male athletes, 6-13 percent body fat is considered sufficient, and males can have up to 18-24 percent. But a range of more than 25 percent is considered abnormal. Now, let's understand how you can prevent obesity.

Prevention of Obesity

The precautionary approach differs for children, teens, and adults. Parents need to encourage their children to engage in physical activity.

Kids can develop healthy habits like munching on whole fruits and vegetables, including at least five servings a day, and drinking water instead of sugary drinks.

The prevention approach for adults suggests consistency and making healthy life choices. Adding brown rice to the diet, eating unrefined and unprocessed foods, and getting enough protein can all go a long way toward maintaining good body composition.

Working out for 60 to 90 minutes can also help regulate body fat. If you cannot dedicate 6 to 7 days a week to exercise, follow a 3- to 4-day routine. Hydration is equally important.

A healthy amount of body fat doesn’t involve being extreme, but rather finding a balance and taking control of your life through intelligent eating and exercise decisions, and understanding what your body needs and responds to.

What is your present body fat percentage, and what activities do you engage in on a day-to-day basis to remain fit?

Written by

Supradeep Dutta

Edited by

Joyita Das