What is considered a healthy body fat percentage as you age?
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Q. I had a body fat measurement done at my gym. The reading was 17% body fat. I am 62, and aside from high blood pressure, I consider myself healthy. Is that a good reading? What is the best way to measure body fat?
A. There is no agreed-upon normal range for body fat, just as there is no ideal body weight. According to the World Health Organization, men ages 40 to 59 should aim for 11% to 21% body fat, while for men ages 60 to 79, the range is 13% to 24%. However, the "right" weight and fat percent for an individual depend upon multiple factors, such as the following:
General health. A very low percentage of body fat and low body weight in someone not exercising regularly can indicate a medical problem.
Distribution of body fat. Even if your weight is close to the normal range, a large waist size may mean you have an unhealthy amount of belly fat (visceral fat). Higher amounts of belly fat increase the risk of diabetes and heart disease.
Metabolism. How an individual's body handles excess calories significantly affects whether those calories get deposited in fat or turn into energy used for physical activity and body heat.
Amount, type, and intensity of physical activity. You not only burn calories during exercise but also continue to burn calories afterward as muscles replenish their energy stores. Also, doing regular strength training can add a bit of muscle weight that is healthy.
Rather than relying on just one measurement to assess your body composition, I suggest using one or both of these measurements:
Waist size. There is no consensus on normal for this measurement either. Generally, men should strive for a waist size of no more than 36 inches. For men under six feet tall, I like to use a ratio of waist size to height: waist size should be less than one-half of your height.
Ratio of waist size to hip size. This is another way to evaluate waist size. Use a measuring tape to find your waist size just above your belly button. Then measure the size of your hips around the widest part of your buttocks. Divide the waist size by the hip size. The goal waist-to-hip ratio for men is no more than 0.9.
Both numerical waist size and waist-to-hip ratio offer a window into whether you are carrying too much dangerous visceral fat.
Image: © Olga Trofimova/Getty Images
About the Author
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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