THE TRUTH ABOUT BODY FAT

Some people villainize body fat. Others say body fat levels aren’t indicative of overall health.
In reality, the truth lies in between the extremes.

TRUTH #1: BODY FAT SERVES A PURPOSE

Because of its many roles, some body fat is essential for optimal health.

BODY FAT IS ACTUALLY AN ORGAN. IT…

Stores Keeps you Cushions your Helps manufacture

energy warm internal organs hormones

DIFFERENT TYPES OF FAT PERFORM DIFFERENT FUNCTIONS.

WHITE FAT PINK FAT

White fat is the most abundant type of body During pregnancy and lactation,
fat, and also acts an endocrine organ. some breast fat converts into pink
It stores energy and generates hormones fat, which produces and releases
and compounds, like leptin. breast milk.

BEIGE FAT BROWN FAT

When you’re exposed to sustained This fat creates heat by breaking down
cold temperatures, some white fat sugar and fatty acids, which regulates
cells can turn beige. These cells store blood sugar and increases metabolism.
energy (like white fat), but can also Exercise increases brown fat; active
burn energy (like brown fat). individuals tend to have more.

TRUTH #2: YOU CAN’T LOOK AT SOMEONE’S

BODY AND GUESS THEIR HEALTH STATUS.

Metabolic health tends to drop as body fat levels rise.

But fat location and muscle-to-fat ratio both matter.

Someone may appear thin.

Yet, they may lack muscle or store
excessive amounts of fat in their liver,
near their heart, or deep in the abdomen.
These fat deposits are associated with
elevated insulin, glucose, cholesterol,
and blood pressure.

Conversely, a larger-bodied person may be

metabolically healthy.

Regular activity and more muscle may improve

insulin sensitivity and keep blood pressure,
inflammation, and cholesterol in check.

They may mostly have subcutaneous fat. This

pinchable surface-level fat poses fewer health risks
than fat located elsewhere (viscerally or in the liver).

They may have normal amounts visceral or liver

fat—reducing their risk of diseases asociated with
these highly-inflammatory fat depots.

TRUTH #3: TOO MUCH AND TOO LITTLE

BODY FAT ARE ASSOCIATED WITH RISKS.

In general, if your Body Mass Index (BMI) is less than 18 or more than 30,
health risks tend to go up.

LOW BMI RISK FOR: HIGH BMI RISK FOR:

• Reduced ability to fight • Fatty liver disease
infections • High blood pressure
OVERALL HEALTH

• Reduced sex hormones • Insulin resistance

• Disrupted menses and diabetes
• Loss of bone mass and • Inflammation
increased fractures • Joint distress
• Infertility • Sleep apnea
• Low libido • Heart disease
• Erectile dysfunction • Cancer
BODY MASS INDEX

DO YOU HAVE TOO MUCH (OR TOO LITTLE) BODY FAT?

To find out, you’ve got two options.

OPTION
1 Use our BODY FAT CALCULATOR to figure out your
body fat percentage. Then consult the chart below.

BODY FAT RANGES

Sex Age Low Normal High Very High

20 – 39 < 21 21.0 – 32.9 33.0 – 38.9 ≥ 39

Female 40 – 59 < 23 23.0 – 33.9 34.0 – 39.9 ≥ 40

60 – 79 < 24 24.0 – 35.9 36.0 – 41.9 ≥ 42

20 – 39 <8 8.0 – 19.9 20.0 – 24.9 ≥ 25

Male 40 – 59 < 11 11.0 – 21.9 22.0 – 27.9 ≥ 28

60 – 79 < 13 13.0 – 24.9 25.0 – 29.9 ≥ 30

Adapted from NIH/WHO Guidelines for BMI; Gallagher et al, American Journal of Clinical Nutrition, Vol. 72, September 2000

Data is based on available research. If you’re an adult who falls outside these age ranges, use the body fat
percentage category closest to your age. Also, “Normal” is a term used by guidelines we’ve cited;
it’s not our view that body fat levels falling below or above this range are “abnormal” or inherently unhealthy.

OPTION
2 Estimate health risks using your waist-to-hip ratio. First, measure your waist
and hips. Then, divide your waist measurement by your hip measurement.

HOW TO TAKE YOUR MEASUREMENTS

Waist Hips

Measure at the
narrowest Measure at the
part of your waist widest part of
(usually around your hips.
your navel).

Tip: To get an accurate measurement, the measuring tape should be snug, with no gaps between
the tape and your skin—but not so tight it’s cutting into your skin.

Waist Circumference Waist-to-Hip Ratio

Healthy Range Men: Below 37 inches Men: .95 or below

(Low Health Risk) Women: Below 31.5 inches Women: .80 or below

IF YOUR BODY FAT OR WAIST-TO-HIP RATIO IS HIGH, KEEP IN MIND…

5.0

YOUR BODY FAT LEVELS ONLY REPRESENT AN YOU DON’T NEED TO REACH THE “NORMAL”
IMPERFECT PROXY FOR YOUR METABOLIC HEALTH. ZONE TO SEE SIGNIFICANT BENEFITS.

Body fat ranges—and the risks and benefits For most people, losing just 5-10%
associated with them—are based on AVERAGES. of their body weight improves blood
To get information about YOUR health, get your sugar, cholesterol, and blood
doc to check blood pressure, fasting glucose, pressure. For a 250-pound person,
triglycerides, and cholesterol. that’s 12 to 25 pounds.

EXTREME DIETS CAN WORSEN PEOPLE OFTEN MAKE THEIR BIGGEST PHYSICAL HEALTH
HEALTH. IMPROVEMENTS THROUGH INDIRECT METHODS.

Lack of protein and micronutrients can lead Decreasing stress and getting more quality
to malnutrition, plus muscle and bone loss. sleep can regulate appetite and reduce
These diets are also difficult to maintain, so cravings—and improve overall health. People
many regain lost weight. Finally, extreme who seek psychological counseling tend to
dieting can erode mental health and increase keep more weight off long term than those who
the risk of eating disorders. focus on nutrition or exercise alone.*

*Forman EM, Butryn ML, Juarascio AS, Bradley LE, Lowe MR, Herbert JD, et al. The mind your health project: a randomized controlled trial of an innovative
behavioral treatment for obesity. Obesity. 2013 Jun;21(6):1119–26.

TRUTH #4: BODY FAT IS ONE SMALL PIECE

OF A COMPLEX HEALTH PUZZLE.

ALL OF THESE LIFESTYLE FACTORS ARE JUST AS IMPORTANT.

SLEEP NUTRITION HAVING A SENSE OF

MEANING AND PURPOSE

ALCOHOL EXERCISE AND SOCIAL CIGARETTE &

CONSUMPTION MOVEMENT CONNECTION DRUG USE

PLUS, BODY FAT ISN’T THE ONLY INDICATOR OF PHYSICAL HEALTH.

The following health metrics are also critical.

120
80 Blood Pressure Total Blood Lipids
HEALTHY RANGE:

65
Below 120/80 mm/Hg Less than 200 mg/dl
LDL-C Less than 100 mg/dl
Non-HDL-C Less than 130 mg/dl
HDL-C Above 40 mg/dl for men
5.0 Fasting Blood Glucose or 50 mg/dl for women
Below 100 mg/dl

HOW YOU FEEL ALSO MATTERS.

Consider whether your body size contributes to…

Pain that causes you to Fatigue that interferes Snoring or sleep apnea that
limit movement or with daily activities wakes you repeatedly and
exercise leaves you feeling unrested

FINALLY, YOUR PHYSICAL HEALTH IS MERELY ONE ASPECT OF

YOUR OVERALL HEALTH.

Many health dimensions play vital roles in your overall well-being—or what we call “Deep Health.”

RELATIONAL PHYSICAL
Being connected and Feeling vibrant and
authentic with others. energetic. Performing
Feeling supported and and functioning well.
like you “belong.”

EXISTENTIAL EMOTIONAL
Feeling a sense Experiencing a full
of meaning and range of emotions and
purpose in life. expressing them
appropriately.

MENTAL ENVIRONMENTAL
Being alert and focused. Knowing your
Learning, remembering, surroundings support
and solving problems well. your daily health and
wellbeing.

YOUR BEHAVIORS AND ACTIONS HAVE THE MOST IMPACT ON YOUR

OVERALL HEALTH—NOT YOUR BODY SIZE OR BODY FAT PERCENTAGE.

For the full article explaining this infographic, visit

https://www.precisionnutrition.com/is-body-fat-good-or-bad