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A question I see very often here at Fit Father Project HQ is, “Dr. Anthony, what is a healthy body fat percentage for men?”
We're going to cover the science and quick tips in today's short video. Getting to the ideal body fat percentage for males requires hard work, dedication, and a structured plan that you can work on with accountability. With today's advice, we'll make it as simple and sustainable as possible.
So, in this video and associated article, I’m diving into the charts, ranges, and measuring techniques that will help you find out what body fat percentage you’re currently at and what your healthy body fat percentage is.
First off, I want to clear up any confusion you might have about BMI and Body fat percentage. These two are often confused as measuring the same thing.
Basically, BMI is a ratio figure between your height and weight. To get your BMI result using the metric system, you simply divide your weight in kilograms by your height in meters, then divide the result by your height again.
For example: a 73kg man who is 1.78m tall would do the below:
73 / 1.78 / 1.78 = 23.04 BMI
Using pounds and inches, you can use the following formula:
[weight (lb) / height (in) / height (in)] x 703
As you can see from the formulae above, there is nothing factored for age or amount of body fat. Therefore, a 73kg man could have 10% or 30% body fat and still fall in the exact same BMI range. In reality, they are both very different in terms of physical appearance and most likely physical health.
Body fat percentage is exactly what it suggests. It’s the amount of body fat you have on your body. This is obviously completely exclusive to each person, so is a much better indicator than BMI.
Low body fat will show more muscle definition so it will depend on what your goals are and help you reach an ideal body fat percentage for males.
An ideal body fat percentage for men that want to show muscle and appear lean will be around the 8-12% mark. Going below that can be difficult to maintain over the long term… but certainly isn’t impossible.
When it comes to a healthy body fat percentage men often presume that getting into low single digits is the way to go. However, getting that low not only takes extreme dedication but also removes much-needed padding that protects your body. If you have any doubt, ask a bodybuilder how it is to walk close to a contest!
Your next step to getting to a healthy body fat percentage for a man will be to incorporate high-intensity weight training and cardio, as a regular thing on your schedule.
My recommendation would be to use my 24-Minute Workout that is completely free to download so you can get started today. Find it at → 24-Min Fat Burning Workout →
This workout combines strength training, cardio, and flexibility into one, using what is known as Metabolic Resistance Training. The best style of workout to shift body fat fast.
Combine this with HIIT training or Tabata training, and you’ll be burning body fat in no time and getting to a healthy body fat percentage for men! Check out the video to see the charts that show a healthy body fat percentage for males and females alike.
Also, check out the accompanying article here:
This article will deep dive on the science of an ideal body fat percentage for men and also show how you can get your body fat measured to help your weight loss and fitness journey.
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →
I hope this helps you along the way! Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.