Body fat serves as stored energy and is essential for insulation, hormone production, and protecting vital organs. The two main types of body fat are subcutaneous fat, located beneath the skin, and visceral fat, which surrounds internal organs. Subcutaneous fat helps regulate temperature and cushions the body, while excessive visceral fat poses health risks, such as heart disease, diabetes, and inflammation. Maintaining healthy body fat levels is important for metabolism, protecting the body, and overall well-being, and striking a balance between enough fat and too much.

The average body fat percentage ranges from 10-15 in adult males and 20-30% in adult females. However, many factors, such as race, age, diet, and genetics, can cause results to fluctuate. Newborns at full term (a baby born between 37 and 40 weeks of pregnancy, which is considered the ideal time) typically have about 16-17% body fat. Up to the age of 7 years, total fat mass remains comparable between boys and girls. During puberty, girls' bodies start accumulating more fat, while boys' bodies gain significantly more lean body mass compared to girls.

The following are age- and gender-specific healthy body fat percentage ranges: Men: 20-39 years: 8-19% 40-59 years: 11-21% 60-79 years: 13-24% Women: 20-39 years: 21-32% 40-59 years: 23-33% 60-79 years: 24-35%

Excess body fat can raise the risk of heart disease, diabetes, hypertension, and certain cancers, while also disrupting metabolic health by causing chronic inflammation and insulin resistance. The concept of "thin fat" highlights individuals with a normal weight but high body fat percentages, which is common in Indians due to genetic predispositions and sedentary lifestyles. These individuals are at heightened risk for metabolic syndrome despite appearing lean, emphasizing the need for regular monitoring of body composition alongside weight to assess health risks effectively. Medwiki’s body fat percentage calculator will help you determine average body fat and body fat weight. You may also determine your BMI and Lean body mass using height and weight input in the formula.

Below is a list of average percentages in specified groups, based on data evaluated by the American Council on Exercise. Essential fat: 10%-13% (women), 2%-5% (men) Athletes: 14%-20% (women), 6%-13% (men) Fitness: 21%-24% (women), 14%-17% (men) Average: 25%-31% (women), 18%-24% (men) Obese: 32%+ (women), 25%+ (men)

Body fat % = –44.988 + (0.503 × age) + (10.689 × sex) + (3.172 × BMI) – (0.026 × BMI²) + (0.181 × BMI × sex) – (0.02 × BMI × age) – (0.005 × BMI² × sex) + (0.00021 × BMI² × age) where: The sex value is male = 0 and female = 1 BMI = weight/ height² [kg/m]²

The formula to calculate body fat weight involves determining the total weight of fat in the body using body fat percentage and total body weight. Here's the formula: Formula: Body Fat Weight = Body Weight × (Body Fat Percentage/100) Example: Body Weight: 57 kg Body Fat Percentage: 33% Body Fat Weight = 57 × (33/100) = 1881/100 = 18.81 This means the person has approximately 19 kg of fat in their body.

The Formula to calculate lean body mass using body fat weight: Lean Body Mass = Body Weight - Body Fat Weight Example: Body Weight: 57 kg Body Fat Weight: 19 kg Lean body mass = 57 - 19 = 38 This means the person has 38 kg of lean body mass.

Encourage children to engage in enjoyable activities like swimming, cycling, or team sports to stay active. Teens should engage in sports or structured exercise routines. Adults can maintain fitness through brisk walking, yoga, or high-intensity workouts, combined with portion control and nutrient-rich meals. Older adults benefit from strength training to preserve muscle mass, alongside low-impact exercises like tai chi. Prioritizing hydration and avoiding processed foods is essential for all ages.