Body Fat Percentage Goal
Urbancowbarn
Posts: 97 Member
Hi All,
I’m curious as to how people go about selecting a BF% goal. I’ve lost 17/18 pounds since May by calorie deficit, barre classes 3-4 x a week, and the occasional hour long hike. My stats:
Age 47
SW 161
CW 143
Height 5’6”
Navy Method Body Fat% 23.61
Any idea what I should be striving for? I’m thinking 21%, but I see so many posts that cite 18% or less. How do you decide on a goal?
I’m curious as to how people go about selecting a BF% goal. I’ve lost 17/18 pounds since May by calorie deficit, barre classes 3-4 x a week, and the occasional hour long hike. My stats:
Age 47
SW 161
CW 143
Height 5’6”
Navy Method Body Fat% 23.61
Any idea what I should be striving for? I’m thinking 21%, but I see so many posts that cite 18% or less. How do you decide on a goal?
0
Replies
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Think about what you're striving for, and decide fat% goal from that. Optimal health, athletic performance, aesthetics? Also keep in mind the sex segregation when it comes to healthy body fat% - men are supposed to have a lower fat% than women.3
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Hi All,
I’m curious as to how people go about selecting a BF% goal. I’ve lost 17/18 pounds since May by calorie deficit, barre classes 3-4 x a week, and the occasional hour long hike. My stats:
Age 47
SW 161
CW 143
Height 5’6”
Navy Method Body Fat% 23.61
Any idea what I should be striving for? I’m thinking 21%, but I see so many posts that cite 18% or less. How do you decide on a goal?
Depends what's sustainable for you, as much as anything else...2 -
I feel like it's really difficult to get an accurate reading of body fat percentage. I just go by what I see in the mirror personally.
Anywhere between 21 and 24% is considered fit for women I think.3 -
Just like a body weight goal...it's something that should be assessed and reassessed as you go. My first goal was to be in at a healthy BF%...as with BMI, this is a pretty wide range. After that, it was aesthetics and ease of maintenance. Very low levels of BF are difficult to maintain.
I'm typically in the 12%-15% range...
https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
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I wouldn't base any decisions on BF% guestimates from body measurements such as the US Navy Method.
Tried a variety of those calulations and they were all over the place.
Original goal was simply my favourite adult weight but that was a bit high now I'm in my 50's.
From then my method was just reassessment based on the mirror plus cycling performance goals and nibbling off a few pounds in a series of steps until I was happy. Would guess that was about 15% but hard to know for sure.
After a recomp I ended up leaner but also started finding maintaining was getting harder (hungry, lower energy levels) so increased my weight back up a few pounds again.
If I'm happy then whatever my BF% is then it's the right place for me.
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According the the Naval calculator I'm at 18% but according to calipers using a 5-point test I'm at around 13%. Not sure which is more accurate, but the Naval calculator can be thrown off by muscle mass, loose skin, etc. but so can calipers. Last summer I hit right around 11% with the caliper test, and the naval calculator still had me around 15-16%. In the end it doesn't really matter, I say keep dropping body fat until you like what you see in the mirror. For men, honestly that's going to likely be in the 6-13% range. Maybe the 14-17% range if you distribute body fat well. I don't, it all hangs around my midsection no matter what I do. It's the first place I gain it, and the last place I'll lose it. Even when I was 20lbs lighter I still had issues with it. You might find a DEXA scan more accurate.2
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OP - I’m not too far off your stats. I’m 52, 130 and 23%bf. In a perfect world I would stay at this weight and drop to 20%. That’s the goal anyway.
FYI - my dexa was way higher than my home scale showed2 -
Regardless what method you use to determine BFP, be consistent in using that method. Pick a target somewhere in one of the ranges on the chart posted above, according to what you want to look like, and see if that number is what you were after when you get there.
It's kinda like weighing on a scale, it doesn't matter if the scale is a couple pounds off, as long as you keep using the same scale. The thing is to know what range you are in and being able to measure a trend.2 -
It depends on what method you use. Most bio-electric impedance devices will show substantially lower than a Dexa, and calipers are usually somewhat lower than Dexa.
I've somehow been fortunate that my home scale is higher than anything else, and Dexa is 2nd highest... but my scale has always been 0.3%-0.4% higher than Dexa every time, so I know what Dexa would be when I use my home scale. Other bio-electric impedance devices have shown 4%-8% less than my home scale.
So it is my view that the first step is to figure out what measurement method you are going to use for measurement... if you are going to use a typical bio-electric impedance device, then aim for a lower goal than if you are using something like Dexa.
From there, make sure you understand the methods used as you research to determine your ideal BF% based on physique or athletic performance goals.1 -
I don't have a bodyfat% goal since I don't measure it.. but I have certain things I look for.. definition in the upper body, abs, quads, glutes popping.. so pretty much until I look in the mirror and think... awesome.5
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I have one of those scales that supposedly shoots up a small voltage that goes through you to measure your BF%. I doubt the validity of that and just go by how I look in the mirror. When the abs are showing and performance is at an all time high, I could care less what the "number" is
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Thanks For all the thoughtful and informative answers! Much appreciated.0
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I much prefer body fat percentage goals, than scale weight goals. I'm currently 20.xx %, with an aim to be 14.xx % as a staging point. Past results got me to 17%.
Having said that I do focus on how I look and feel, so whatever those numbers are when I'm happy that's exactly where I'll stay. At that point the number(s) are arbitrary and I don't care if its lower or higher. Good luck finding your happy zone.
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VeggieBarbells wrote: »I much prefer body fat percentage goals, than scale weight goals. I'm currently 20.xx %, with an aim to be 14.xx % as a staging point. Past results got me to 17%.
Having said that I do focus on how I look and feel, so whatever those numbers are when I'm happy that's exactly where I'll stay. At that point the number(s) are arbitrary and I don't care if its lower or higher. Good luck finding your happy zone.
I need a photo like this for women. Off to google I go.1 -
VeggieBarbells wrote: »I much prefer body fat percentage goals, than scale weight goals. I'm currently 20.xx %, with an aim to be 14.xx % as a staging point. Past results got me to 17%.
Having said that I do focus on how I look and feel, so whatever those numbers are when I'm happy that's exactly where I'll stay. At that point the number(s) are arbitrary and I don't care if its lower or higher. Good luck finding your happy zone.
What measurement method is this? I always look 5% higher than Dexa based on this chart.0 -
people are clueless with REAL WORLD BODYFAT % If a guy is around 15 and a gal 20 that is a great place to be...actually outside of athletes and fitness models etc. will put you in like the top 5% of sny gym beach park etc. Im at 18 now and my goal is 15% by spring...:()1
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The problem with those infographics depicting BF% is that depending on how/where you carry your fat and how much muscle you have, any given person could look VERY different from those pics at the same BF%.
OP, to your question...
I think it's really hard to pick a numerical goal (be it BF or weight or whatever else) unless you've been there before, or at least REALLY REALLY close. Assuming you're picking that goal for vanity reasons (health reasons are obviously different). It's really hard to know how you'll look at a certain BF (or weight) if you've not been there before... so picking a goal is really just an arbitrary starting point.2 -
cwolfman13 wrote: »Just like a body weight goal...it's something that should be assessed and reassessed as you go. My first goal was to be in at a healthy BF%...as with BMI, this is a pretty wide range. After that, it was aesthetics and ease of maintenance. Very low levels of BF are difficult to maintain.
I'm typically in the 12%-15% range...
https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
Omg I'm obese my BMI says overweight which I could deal with but my bf is 37%0 -
As long as I'm in the healthy ranger I'm okay with it. Accurate measurement is too expensive for me to worry about BF% too much.1
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@midwesterner85 I love this video because percentages look different on various frames.
https://youtu.be/1oWcpweTuXs
@suzfoley yer there is a female version https://builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-women-1.jpg
In general I think its so easy to get all twisted on the 'hey thats not X, Y or Z percent' - For me at least, I'm only bothered if I'm comfortable in my own skin - When thats a yes I am, then who cares what the number is - not me!
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MarkusDarwath wrote: »
Why does it go from average to obese though when BMI goes average overweight obese why is there no in between on body fat you could be 1% over average and classed as obese one way to f*** up someone's mind1 -
cwolfman13 wrote: »Just like a body weight goal...it's something that should be assessed and reassessed as you go. My first goal was to be in at a healthy BF%...as with BMI, this is a pretty wide range. After that, it was aesthetics and ease of maintenance. Very low levels of BF are difficult to maintain.
I'm typically in the 12%-15% range...
https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/
Omg I'm obese my BMI says overweight which I could deal with but my bf is 37%
It's one of the reasons they BMI and BF% should be used in conjunction...it can go the other way too...BMI says I'm overweight by about 6 Lbs, but I'm typically around 15% BF.2 -
MarkusDarwath wrote: »
Why does it go from average to obese though when BMI goes average overweight obese why is there no in between on body fat you could be 1% over average and classed as obese one way to f*** up someone's mind
The problem is that "overweight" on BMI is still within the range of "average" aggregate BF. Which can be confusing.1 -
MarkusDarwath wrote: »
Why does it go from average to obese though when BMI goes average overweight obese why is there no in between on body fat you could be 1% over average and classed as obese one way to f*** up someone's mind
It's based on health risk. Up to the "obese" percentage there is no statistically significant increase in risk for cardio-vascular and metabolic diseases.
The BMI categories, on the other hand, don't even correspond to the actual study numbers. Increased health risk actually begins at the top couple points of "overweight" and is not found in the rest of the category. The overweight BMI designation is truthfully just someone's aesthetic viewpoint... or at best, a potential indicator that someone might possibly be trending toward obesity.
In other words, the BF% scale doesn't have an 'overweight' designation because it's basically meaningless. Our body fat is either high enough to endanger our health (more than the 'average') or it is not.
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MarkusDarwath wrote: »MarkusDarwath wrote: »
Why does it go from average to obese though when BMI goes average overweight obese why is there no in between on body fat you could be 1% over average and classed as obese one way to f*** up someone's mind
It's based on health risk. Up to the "obese" percentage there is no statistically significant increase in risk for cardio-vascular and metabolic diseases.
The BMI categories, on the other hand, don't even correspond to the actual study numbers. Increased health risk actually begins at the top couple points of "overweight" and is not found in the rest of the category. The overweight BMI designation is truthfully just someone's aesthetic viewpoint... or at best, a potential indicator that someone might possibly be trending toward obesity.
In other words, the BF% scale doesn't have an 'overweight' designation because it's basically meaningless. Our body fat is either high enough to endanger our health (more than the 'average') or it is not.
This is why I never pay attention to BMI and care about BF% instead.1 -
VeggieBarbells wrote: »@midwesterner85 I love this video because percentages look different on various frames.
https://youtu.be/1oWcpweTuXs
@suzfoley yer there is a female version https://builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-women-1.jpg
In general I think its so easy to get all twisted on the 'hey thats not X, Y or Z percent' - For me at least, I'm only bothered if I'm comfortable in my own skin - When thats a yes I am, then who cares what the number is - not me!
Great video! Thanks for posting. I have a 17%BF on a 7 point caliper test, a 22.5%bf on my scale, and based on pics I think I'm around 20%. So who knows!2 -
Never had a specific BF "goal."
My only goal was to drop to 160# (from 196) and maintain my weight there. Achieved 160 in 5 months and have maintained my weight at 158 +/-3 for 14 months.
Dropped my BF from 16 to 10% in the process, which I just considered a bonus.
PS: My BMI is around 24 at the high end of" normal," which is fine as far as it goes.
BMI is a free and convenient way to track your progress and is reasonably accurate unless you are old, have very high LBM and low BF or are Asian, which are all acknowledged limitations to the BMI model.3 -
BeccaLoves2lift wrote: »VeggieBarbells wrote: »@midwesterner85 I love this video because percentages look different on various frames.
https://youtu.be/1oWcpweTuXs
@suzfoley yer there is a female version https://builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-women-1.jpg
In general I think its so easy to get all twisted on the 'hey thats not X, Y or Z percent' - For me at least, I'm only bothered if I'm comfortable in my own skin - When thats a yes I am, then who cares what the number is - not me!
Great video! Thanks for posting. I have a 17%BF on a 7 point caliper test, a 22.5%bf on my scale, and based on pics I think I'm around 20%. So who knows!
@BeccaLoves2lift - The images and video, clearly demonstrate its not an exact science. Are you happy with how you look and feel? If so, whether you're 17%, 22.5% or somewhere in between doesn't really matter. I take your point tho, who knows. I've had some mad readings, as long its trending in the right direction then I'm a happy chappie. Btw I'm glad you found the video useful.
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@VeggieBarbells That chart is really helpful. Especially since the navy method has me at 22 and I look like the 20 in the images. I’m just trying to stop judging by the scale weight and don’t find BMI that helpful since the range seems so wide to me (118-154). I wish I could forget about aesthetics entirely and focus on fitness gains which was what helped me lose weight in the first place.2
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