Analyzing body shape by fat percentage for women

In this post from GymNation, we’ll show you how to measure your body shape according to body fat percentage and how it affects health and overall appearance for women, follow us.

What is body fat percentage?

Body fat percentage is a measure of the amount of fat in the body compared to the fat-free body mass, many people think that fat-free body mass only refers to muscle tissue but it includes everything in your body except fat, it includes organs, skin, bones, fluid levels and food weight and glycogen stored.

Body shape analysis for women

We will explain all the percentages related to fat and how it affects the body shape for women:

What does the body shape look like when body fat is 12%?

Most women aim to reach 12% as the minimum body fat, this level of fat is generally associated with people who exercise regularly, especially athletes, where the body looks toned and proportionate, and muscles are more defined, and you get a sporty look. However, it’s hard to maintain this level of body fat in the long run without a very strict diet, where following this diet and staying at very low body fat levels can lead to low energy and focus on bodily functions rather than reproductive functions. And as a result, you may notice changes in length and duration of your period or even stop it (amenorrhea).

What does the body shape look like when body fat is 15%?

15% body fat is great, you’ll get a slender, feminine and sporty body at the same time, you’ll see your waistline clearly and get a defined body shape with perfect health, less inflammation and less risk of most health and hormonal problems. This percentage can be achieved and maintained for most women by following good habits, such as a healthy lifestyle and a diet rich in nutrients, where you should focus on whole foods not processed through consuming fat-free proteins like fish or chicken or beef.

In real life you need to achieve this goal by doing 3-4 resistance exercises a week, focusing on compound exercises like squats, deadlifts and pull-ups that target multiple muscle groups. Doing cardio exercises or walking 10000 steps a day helps in burning calories and maintaining physical fitness.

What does the body shape look like when body fat is 20%?

In general 20% body fat is considered "average" healthy body fat for most women. At this level your fat will be less defined for your muscles but you’ll get a good proportioned body and accept your natural body curves. This percentage of body fat is sustainable and has many health benefits compared to women who have 30% body fat or more.

To get to 20% and maintain it, you need to have a consistent routine of exercise and balanced diet, where you should do full body strength training 2-3 times a week, plus moderate cardio exercises like running or cycling for 150 minutes a week.

Maintaining 20% body fat reduces the risk of chronic diseases like heart disease and type 2 diabetes, and improves physical performance with increased strength and endurance. Plus, decreasing body fat levels is linked to less inflammation, better mental health and self confidence.

What does the body shape look like when body fat is 25%?

25% body fat is the highest and most common percentage for women according to most medical standards. The body shape will be less toned compared to lower body fat percentages, you may see some stored fat in certain areas like the belly and thighs, but still some muscles will be visible.

Although this level of body fat is not bad in itself, it can be a motivation to review your activity level and knowledge about healthy nutrition. Simple changes like daily walking and a protein rich diet with vegetables are quick wins that will have an immediate effect. To go from 25% to 20% body fat, it’s better to set a daily step goal and start a structured program of strength training and cardio exercises like running or group training.

Also review your diet and reduce calories to lose fat, you should reduce processed foods, stop snacking, eat protein rich foods with lots of vegetables and moderate amounts of complex carbohydrates and healthy fats, that will help you feel full for longer and reduce the intense desire to eat.󠁧󠁢󠁥󠁮󠁧󠁿

What does the body shape look like when body fat is 30%?

30% body fat means big weight gain for women, which leads to joint problems and hormonal imbalances and increased risk of diabetes and other chronic diseases. This percentage comes with negative psychological effects like low self confidence and anxiety, plus clothes don’t fit and fat is visible. Reducing your body fat from 30% to 25% or less can greatly improve many aspects of your overall health, to achieve that you need to balance your energy by burning more calories than you consume, you can do that by reducing calories or increasing physical activity and the best is to combine both.

You can start by improving your diet by getting rid of processed foods and replacing them with whole foods single ingredient foods, increasing your protein intake that will make you feel full, eating more vegetables that will reduce hunger and intense desire to eat. You can also do strength training at the gym by yourself or with a personal trainer, this type of training will help in muscle mass and bone density which will increase your metabolism and change your body composition, you can also do additional activities that are based on cardio exercises that will burn more calories and speed up fat loss.

What does the body look like when body fat is 35% or more?

Measuring body fat at 35% or more is not healthy for men and women alike. This percentage leads to visible fat accumulation especially in the belly, hips and thighs which makes the body bigger and fat is visible, this percentage is also a major indicator of increased risk of diabetes and heart disease in the future. Besides, people often suffer from a group of diseases related to inflammation, weak gut health, joint problems and many women suffer from hormonal problems like menstrual disorders, polycystic ovaries and uterine fibroids and increased risk of infertility and complications during pregnancy and delivery.

Now it’s time to take immediate action to start exercising and follow a calorie controlled diet to control your weight and get back your health and body shape.

How to calculate body fat percentage for women?

To calculate body fat for women use the following formula:

• (Weight×732.0)+986.8 (Waist measurement×157.1570.0)(Hip measurement×249).

• Or in simpler terms:

• Calculate your weight then multiply it by (732.0) then add (986.8).

• Multiply waist measurement by (157.1570.0).

• Multiply hip measurement by (249).

• Add the three results together and that’s your body muscle mass percentage.

• Subtract body weight - body muscle mass = body fat.itelné<