Why is BF% important for your Healthspan?
Metabolism — Longevity
Body fat is not just stored energy—it is metabolically active tissue that influences hormones, inflammation, and whole-body health. While some fat is essential for survival, reproductive function, and insulation, excess body fat—particularly when paired with low lean mass—can disrupt insulin signalling, impair cardiovascular resilience, and increase chronic inflammation. Maintaining a healthy BF% supports metabolic flexibility, better blood sugar control, and reduced risk of chronic diseases including type 2 diabetes, fatty liver disease, and cardiovascular disease.
Higher BF% is associated with increased inflammatory load, elevated triglycerides, impaired glucose regulation, sleep disturbances, hormonal imbalance, and accelerated biological aging. Conversely, abnormally low BF% can compromise immune function, bone health, and hormone production—especially estrogen and testosterone. Tracking BF% provides a more meaningful picture of body composition than weight or BMI alone, helping distinguish whether changes are driven by fat loss, muscle gain, or a mix of both. A balanced BF% supports functional strength, improved energy, and long-term vitality.
What is BF%?
Total Body Fat Percentage measures the amount of fat mass in the body compared to total body weight. This includes both subcutaneous fat stored beneath the skin and visceral fat surrounding internal organs. BF% is typically measured through DEXA scanning for accuracy, as scale weight cannot differentiate fat from muscle, bone, or fluid.
Fat tissue plays essential physiological roles—storing energy, regulating body temperature, and producing signalling molecules such as leptin and adiponectin. However, when fat stores exceed metabolic capacity, they become hormonally disruptive, releasing cytokines that drive inflammation and insulin resistance. Changes in BF% reflect shifts in energy balance, nutrition quality, physical activity, and hormonal environment. Monitoring BF% provides insight into how current behaviours are influencing metabolic health, strength, and aging trajectory.
How do we take action?
Exercise Improvement — Diet Enhancement — Weight Management
Improving BF% often involves reducing excess fat while preserving or increasing lean mass. Resistance training 2–4 times per week paired with moderate aerobic activity enhances fat oxidation and increases resting metabolic rate. Prioritizing whole foods—especially lean protein, fiber-rich vegetables, whole grains, and healthy fats—supports satiety, hormonal balance, and sustainable fat loss. Reducing refined sugars, alcohol intake, and ultra-processed foods can meaningfully lower calorie density and inflammation. Consistent sleep (7–9 hours) and stress regulation prevent cortisol-driven fat storage, particularly around the abdomen. Targeted weight loss of 5–10% can significantly improve metabolic markers and energy levels. For persistently high BF%, it may be useful to evaluate insulin sensitivity, thyroid function, or other metabolic drivers to tailor interventions more precisely.
Additional resources
- Heymsfield, S. B., et al. (2014). Body Mass Index as a Measure of Adiposity: Clinical and Research Implications. Obesity Reviews, 15(3), 292–298. https://doi.org/10.1111/obr.12148
- Hall, K. D., & Guo, J. (2017). Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology, 152(7), 1718–1727.e3. https://doi.org/10.1053/j.gastro.2017.01.052
Author
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