Many fitness professionals agree that a 15% body fat percentage is ideal for most men. Cutting down to 15% is an attainable and rewarding goal that offers both aesthetic and health benefits. At this body fat level, you can expect visible muscle tone and reduced health risks that are linked to higher body fat.
A few changes in your exercise habits and nutrition will help you achieve this 15% body fat goal you have set. We’ve laid out everything you need to know to get leaner.
What is body fat percentage?
Body fat percentage is the amount of body fat relative to total body weight, expressed as a percentage. It includes essential fat that your body needs for survival and non-essential storage fat, which acts as an energy reserve.
This metric provides insights into body composition and overall fitness, going beyond weight and body mass index (BMI) to assess the quality of muscle-to-fat ratio. By knowing your body fat percentage, you can tailor your fitness and dietary strategies more effectively.
How do you measure your body fat percentage?
There are quite a few ways to measure body fat percentage. They include skinfold calipers, bioelectrical impedance analysis, air displacement plethysmography, a 3D body scan, and a dual X-ray absorptiometry (DEXA) scan. However, virtually all the ways to measure body fat are not perfectly accurate. They are all estimates and cannot pinpoint the exact body fat percentage.
Per the Obesity Medicine Association, the DEXA scan is the most preferred way to check body fat percentage levels. This method uses low-dose X-rays to measure bone density, muscle, and fat separately. The association admits that even a DEXA scan has some limitations, including not being able to differentiate visceral fat from subcutaneous fat.
In the end, body fat measurement can only be a close estimate. Regardless, these close estimates provide enough data to help improve health markers and encourage people to maintain appropriate body composition levels.
What is considered a healthy body fat percentage for men?
Experts at the Baylor College of Medicine suggest that 18% to 24% body fat is a healthy range for men without accounting for athletic status for age. For men who want to be athletic, however, the 10% to 18% range is ideal.
Percentages higher than 25% can carry a greater risk of health issues like heart disease, type 2 diabetes, and metabolic syndrome.
Is 15% body fat a good goal?
A 15% body fat is a healthy and realistic goal for most men. This level is lean yet sustainable and provides good muscle definition without being overly restrictive. It balances a fit appearance with lower health risks than are typically associated with higher body fat percentages.
Achieving 15% body fat is also manageable for many people, allowing for a balanced lifestyle while still seeing physical and health benefits, like improved energy, cardiovascular health, and reduced risk of metabolic issues.
Tips for reducing your body fat percentage
Reducing your body fat levels requires a multipronged approach. Here are some tips that will help you achieve your goal.
Optimize your diet
Consistently consuming fewer calories than you burn is essential for fat loss. Aim for a deficit of around 500 calories every day. Protein is key to preserving lean muscle mass while losing fat, so you should try to eat 1.2 to 2 grams of protein per kilogram of body weight. Protein is also highly satiating, so it will help reduce hunger levels while you are in a calorie deficit.
To further make your calorie deficit easier, you should also incorporate complex carbohydrates, fiber, and healthy fats. These whole food options help you maintain balanced hormones, satiety, and adequate nutrient intake as you try to lose fat.
Incorporate strength training
Strength training helps you build and maintain muscle mass and strength. Having more muscle automatically means lowering your body fat percentage because you’d have more lean tissue in relation to fat. Try to strength train three times a week, and aim for progressive overload as time goes on.
Increase daily activity
Adding more steps throughout the day (walking, taking the stairs, for example) increases calorie expenditure without putting too much strain on your body. Small steps like this add up and make a big impact on your journey to becoming leaner.
Improve sleep quality and reduce stress levels
Sleep regulates hunger hormones like leptin and ghrelin, which impact your appetite. Poor sleep often leads to increased cravings and reduced willpower. Going to bed and waking up at the same time each day, along with a pre-sleep routine, can enhance sleep quality and aid recovery.
More and better sleep also usually helps reduce stress. Practicing mindfulness can also help mitigate stress. Yoga, deep breathing, and meditation are just some of the ways to do this. The stress hormone (cortisol) plays a role in fat gain and loss, so being as stress-free as possible is essential.
Lower alcohol consumption
Alcohol provides empty calories, can reduce motivation for exercise, and may interfere with sleep quality. If you drink, opt for low-calorie options and limit frequency to minimize its impact on fat loss.
Frequently asked questions
What body type is 15% body fat?
At 15% body fat, a person typically has a lean appearance with visible muscle tone in areas like the arms and shoulders. While abdominal muscles may not be highly defined, the body generally looks fit and healthy without excessive fat.
How hard is it to maintain 15% body fat?
Maintaining 15% body fat is attainable for most with a balanced diet, regular exercise, and a healthy lifestyle. It doesn’t require extreme caloric restriction or intense daily workouts, so it is manageable for people who can stay consistent with moderate effort.
What percentage of men are at 15% body fat?
Studies and surveys show that the average man has a lot more than 15% body fat (above 20%). Getting to 15% body fat is attainable and not beyond the reach of anyone who’s willing to eat a healthy diet and exercise a few times a week.
