Several factors play a role in a woman's body composition, including diet, genetics, fitness level, and activity level. When evaluating ideal body fat, it is important to remember that it's not only high levels of fat that can be a risk, but also levels that are too low. The optimal level of body fat isn't always the lowest and varies with each woman.





Body fat consists of storage fat and essential body fat. Essential body fat is present in the bone marrow, nerve tissues, and organs, and we cannot lose this fat without compromising physiological function. Storage fat represents an energy reserve that accumulates when excess energy is ingested and decreases when more energy is expended than consumed. Essential body fat is approximately 12% of body mass for women. Women are believed to have more essential body fat than men because of hormonal function and childbearing. In general, the total body fat percentage (essential plus storage fat) is between 25% and 28% for young women.





Method that you can use to identify your body fat percentage.

You should record a measurement of the circumference of your neck, hips, and natural wais. Measure each area at the widest part.

To calculate body fat percentage, add your waist and hip measurements, and then subtract the neck measurement to determine your circumference value. For example, if your waist is 30, your hips are 36, and your neck is 13, your circumference value would be 53.





Since a BMI calculation is based solely on your height and weight, being female or male doesn’t factor into how that number is calculated. That said, there are differences between men and women when it comes to body fat percentage ranges.

Body fat percentages for women fall under a few different categories. Some charts will divide the percentages by categories, such as athletes and acceptable ranges, while others divide the ranges by age.



The Normal Percentage of Body Fat for Women

Most women who exercise regularly and are in good condition are included in the "healthy" body fat range. Women ages 19 to 29 whose body fat is between 19 to 22 percent are included in the healthy range. Also included are women ages 30 to 39 with body fat between 20 to 24 percent. Women in their 40s with body fat between 23 percent and 27 percent, and women 50 and older with body fat from 27 to 31 percent are well within the healthy range of body fat.



When the tape is placed over the skin, it should make contact but not compress the skin in any way.

Take all measurements twice and average them. Then record to the nearest half inch.

Accuracy

There’s a lot of room for error when measuring yourself. Things like clothing, what you’ve eaten, and how tightly you pull the tape measure may also affect results.

Classification of Body Fat Percentage for Women

Under 15%: Low Body Fat Risk.

15%-18%: Ultra Lean.

18%-22%: Lean.

22%-30%: Moderately Lean.

30%-40%: Excess Fat.

Above 40%: High Body Fat Risk

What is the ideal weight range for women?

An ideal weight is where a person is at their fittest and healthiest in terms of what they weigh. There is a variety of different ways to calculate ideal weight ranges:

BMI

BMI is the most commonly used system for calculating ideal weight range, as it is relatively easy to work out. An individual can work out their BMI by applying their height and weight to the following formula:

divide weight in kilograms by height in meters

divide the answer by height again

For those people more familiar with using imperial measurements, there are various online calculators for working out BMI scores.





BMI calculations are the same for men and women, and BMI is seen as correlating fairly well with a person's percentage of body fat.

One study also criticizes BMI for underestimating the prevalence of obesity in both sexes and being increasingly inaccurate as women age.





According to the National Heart, Lung, and Blood Institute, BMI ranges are as follows:

Overweight 25–29.9

Obesity 30 or greate

Normal weight 18.5–24.9

Underweight Less than 18.5





When to talk with a doctor

Tracking your body fat percentage is one way to measure progress when you’re trying to lose weight or gain lean muscle mass. But it isn’t the entire story of your overall health. Eating healthy and being active is where you need to focus your energy.

If you have any questions or concerns about your BMI or body fat percentage, consider talking with your doctor,registered dietitian. or a certified personal trainer. They can help you understand your individual results and work with you to design a plan that fits your needs.



Most women who exercise regularly and are in good condition are included in the normal and healthy body fat percentage. Women ages 19 to 29 whose body fat is between 19 to 22 percent are included in the healthy range. Also included are women ages 30 to 39 with body fat between 20 to 24 percent. Women in their 40s with body fat between 23 percent and 27 percent, and women 50 and older with body fat from 27 to 31 percent are well within the healthy and ideal range of body fat.



Eating nourishing foods, exercising, staying hydrated, and caring for your mental health all play a critical role in shaping your journey to better health.