Body fat percentage is an important measure of health and fitness. It indicates the proportion of fat mass relative to total body weight. For men, having a body fat percentage in the healthy range reduces the risk of obesity-related diseases like heart disease, diabetes, and certain cancers. However, having too low of a body fat percentage can also pose health risks. So what is considered a healthy, sustainable and aesthetic body fat percentage for men? Let’s take a closer look.
What is Body Fat Percentage?
Body fat percentage is the proportion of fat mass to total body weight expressed as a percentage. It indicates the percentage of your body that is made up of fat vs. lean mass (muscles, bones, organs, etc). Body fat percentage is different than body mass index (BMI). BMI is a weight-to-height ratio that classifies people as underweight, normal weight, overweight or obese. However, BMI does not directly measure body composition.
Body fat percentage is considered to be a more accurate method to assess body composition because it distinguishes fat mass from lean mass. Two individuals may have the same BMI but very different body fat percentages. For example, two men may be 6 feet tall and weigh 200 lbs – giving them both a BMI of 27 which classifies them as overweight. However, one man may have 15% body fat and another 30% body fat. Clearly, the man with only 15% body fat has much more muscle mass and is in better shape than the man with 30% body fat.
There are several methods used to measure body fat percentage including:
Skinfold Calipers
This method involves pinching the skin at specific sites on the body with calipers to measure subcutaneous fat layer thickness. Measurements are entered into equations to estimate overall body fat percentage.
Bioelectrical Impedance Analysis (BIA)
BIA devices pass a mild electrical current through the body to measure resistance. Since lean tissue conducts electricity better than fat, the resistance measurement is used to estimate body fat percentage. This method is fast and easy but can be affected by hydration status.
Dual Energy X-ray Absorptiometry (DEXA)
DEXA scans measure body composition by passing two X-ray beams of different energy levels through the body. It provides very accurate measurements of fat mass, lean mass and bone density. However, DEXA is more expensive and not always accessible.
Hydrostatic Weighing
Also called underwater weighing, this technique calculates body fat percentage by measuring the body’s underwater weight which is used to determine overall density and fat mass. It’s very accurate but the process can be cumbersome.
Air Displacement Plethysmography
This technique uses a special chamber to measure body volume and density, from which body fat percentage is calculated. It’s fast, straightforward and one of the more accurate methods available.
Is 17% Body Fat High for Men?
So is 17% body fat considered high for men? Not necessarily. While the optimal body fat percentage can vary slightly based on age and fitness goals, most experts agree that a body fat percentage between 15-20% is within the healthy range for men.
Here is a general body fat percentage chart for men:
| Classification | Body Fat Percentage |
|---|---|
| Essential fat | 2-5% |
| Athletes | 6-13% |
| Fitness | 14-17% |
| Average | 18-24% |
| Obese | 25%+ |
As you can see, 17% lands in the fitness range which is considered a healthy body fat percentage for most men. However, body fat standards should be interpreted with some caution:
It Depends on Age
Body fat percentages tend to creep up with age as metabolism slows and muscle mass decreases. For younger men under age 20, 17% body fat would be at the high end. For men in their 20s and 30s, 17% is well within the ideal range. For middle-aged men in their 40s and 50s, 17% is fine as long as they remain physically active.
Athletic Goals Matter
Men who are athletes or who want an extra lean, fitness model physique should aim for a lower body fat percentage between 6-13%. But for the average guy just looking for general health and a fit appearance, the mid-teens body fat percentage is fine.
The Distribution of Fat Matters
Where fat is distributed on the body also affects health risks. An “apple” body shape where more fat is carried around the midsection indicates greater health risks than a “pear” shape with more fat in the hips and thighs. So two men with 17% body fat may have different health profiles depending on fat distribution patterns.
It’s Only One Measure of Health
While body fat percentage is an important metric, it’s ultimately just one measure of overall health and fitness. Blood pressure, cholesterol levels, insulin sensitivity and other biomarkers also need to be considered for evaluating heart disease and diabetes risk. An active man with 17% body fat may be far healthier than a sedentary man at 20% body fat.
Is 17% Body Fat High for the Average Man?
For most average, moderately active men without any pressing health issues, 17% body fat is well within the healthy range. Unless a man is an athlete or a bodybuilder seeking super leanness, the average guy who exercises semi-regularly can sustain 17% body fat and be perfectly fit.
Some key points on why 17% body fat is normal for the average man:
– It allows for functional strength and athletic capability. Very low body fat levels can compromise strength and performance.
– It provides sufficient fat stores for hormonal health. Too little body fat can disrupt hormone production in men.
– It gives an aesthetic yet natural physique. Men tend to look fit but not emaciated at 17% body fat.
– It is sustainable long-term. Extreme dieting is not required to maintain 17% body fat.
– It supports overall good health. At 17%, body fat is unlikely to raise risks for obesity-related diseases.
For men over age 40 who are less active, 17% body fat may be on the lower end but is still considered safe if reached through healthy eating and exercise. However, men with higher muscle mass can pull off 17% body fat well into their 50s and 60s without looking frail. The takeaway is that up to about 20% body fat is fine for the average man not concerned with a washboard six pack.
Pros & Cons of 17% Body Fat
Here’s a quick rundown of some of the pros and cons of having 17% body fat as a man:
Pros
– Room for strength gains. Enough body fat supports building muscle.
– Energy reserves. Provides energy between meals.
– Hormone regulation. Helps maintain healthy testosterone levels.
– Thermoregulation. Insulates the body from cold temperatures.
– Cushions and protects organs. Safeguards internal tissues.
Cons
– Potentially less vascularity. Veins and muscle definition may be less visible.
– Not overly lean. Ab muscles may not be highly defined.
– Less calorie flexibility. Requires more careful nutrition than higher body fat.
– Not ideal for athletes. Many athletes target lower body fat percentages.
– Higher than ideal for teenagers. Teen boys should aim for lower end of healthy.
Overall, for most men 17% body fat provides a good balance of leanness, health and sustainability without an excessive focus on body image.
How to Measure Body Fat Percentage Accurately
If you want to know your current body fat percentage, it’s important to use an accurate measurement method. Here are some tips:
– Get a DEXA scan for the most precise measurement. DEXA is the gold standard but may not be easily accessible or covered by insurance.
– Try an air displacement body fat tester like the Bod Pod. This technology is accessible and costs around $50-100 per test.
– Use skin fold calipers properly. Have an experienced tester take measurements at 3-7 sites and use the right calculation formula.
– Invest in a quality bioelectrical impedance device like InBody, Omron or Tanita. Proper hydration is key for accuracy.
– Compare results from two different methods like calipers and BIA to cross-validate your percentage.
– Get two tests spaced several weeks apart and average results. Body fat can fluctuate day-to-day.
Tracking progress over time with the same technique matters more than the exact number. Be consistent for the most meaningful body fat percentage data.
Is 17% Body Fat Healthy?
For most men, 17% body fat is well within the healthy range and generally comes with few downsides for health:
It’s a Low Obesity Risk
At 17% body fat, the risk of obesity and related metabolic disorders is very low compared to 25%+ body fat. There is ample room before entering the danger zone.
It Supports Muscle Growth
With 17% body fat, there are sufficient fat stores to support muscle growth and hormonal balance when paired with a good strength training program.
It Protects Against Low Testosterone
Men require a certain amount of essential body fat for optimal testosterone production. 17% body fat helps keep testosterone within normal limits.
It’s Sustainable Year-Round
Getting shredded with single digit body fat may not be maintainable long-term. 17% body fat is within reach for most men without extreme dieting.
It Allows Normal Fat Intake
At 17% body fat, men can generally eat a balanced diet with moderate fat intake rather than following an overly restrictive low-fat diet.
It May Support Fertility
Very low body fat levels can impair reproductive function. 17% body fat is unlikely to negatively impact fertility.
Provided that 17% body fat is reached through healthy lifestyle habits, most men should feel good at that level from both an appearance and health standpoint. If body fat percentage starts to creep higher than 20%, it may be time to make diet and exercise adjustments.
Is 17% Body Fat Too High?
At 17% body fat, most men are still well shy of the obesity threshold. However, context matters when determining if 17% body fat is too high for you:
– For teenagers, 17% body fat is on the high side. Most adolescent boys should aim for 12-15% body fat.
– Athletes like MMA fighters, cyclists and marathoners often target single digit body fat percentages. 17% is too high for performance.
– Men over 50 may drift up to 20% body fat and be healthy, making 17% relatively low for this age group.
– For bodybuilders seeking extreme definition, anything over 15% body fat may be considered too high before a competition.
– Someone who is clinically obese or diabetic is likely over 20% body fat. 17% would be a good initial goal.
– Sedentary men lose muscle mass as they age. Their healthy body fat range may trend a few points higher.
Unless you are an athlete or have strict aesthetic goals, most men under 40 should not view 17% body fat as excessively high. However, there is room for improvement if you are inactive and eating poorly. Use 17% body fat as a starting point to build better nutrition and fitness habits.
Can You Have Visible Abs at 17% Body Fat?
At 17% body fat, most men will not have clearly visible six pack abs. While elite athletes can achieve very low body fat and visible abs, for regular guys abs generally become visible below 15% body fat.
Genetics also play a role. Some men need to reach under 10% body fat to display visible abdominals with deep separations between the muscles. For others, their six pack starts peeking through at 12%.
So while having visible abs at 17% body fat is unlikely for most, it’s not impossible either. Lean men who have good abs genetics may see some ab definition at 17% body fat if the lighting is right. But their midsection will lack hardness and vascularity compared to 10% body fat and under.
Here are some strategies to reveal abs at higher body fat percentages:
– Build larger ab muscles. Well-developed rectus abdominis muscles pop more.
– Work the deep core stabilizers. Exercises like planks and Paloff presses help.
– Do hanging ab exercises. Hanging leg raises and ab rollouts effectively target the rectus abdominis.
– Lower overall body fat. Getting into the mid-teens body fat range helps.
– Reduce bloating and water retention. Limit sodium and processed foods.
– Follow a clean bulk. Leanly build muscle while minimizing fat gain.
– Use strategic shading and lighting. Overhead lighting creates ab shadowing.
At the end of the day, lowering overall body fat percentage is the surest way to see your abs. But by optimizing training, nutrition, and lighting, some men can reveal hints of a six pack at 17% body fat.
How to Lower Body Fat Percentage from 17%
While 17% body fat is not dangerous for most, some men want to lower their body fat percentage further for aesthetic reasons or athletic performance. Here are some tried and true strategies to reduce body fat from 17%:
Implement a Moderate Calorie Deficit of 500 Calories/Day
To safely lose about 1 pound per week, aim for a daily deficit of 500 calories through diet, exercise or a combination of both. Larger deficits can backfire by causing muscle loss and a slowed metabolism.
Emphasize Strength Training Over Cardio
Lifting weights and building muscle increases your resting metabolic rate. The more muscle you have, the more calories and fat you will burn around the clock.
Increase Protein Intake to Around 0.7-1g per Pound of Body Weight
Protein provides satiety and helps retain lean muscle when cutting. Spread high protein foods throughout the day.
Reduce Added Sugar, Refined Carbs and Empty Calories
Limit calorie-dense processed snacks, baked goods, sugary beverages and refined grains to create a calorie deficit.
Fill Up on Non-Starchy Vegetables
Vegetables like broccoli, spinach, kale, peppers and mushrooms provide bulk and nutrients with minimal calories.
Do Some High Intensity Interval Training (HIIT)
Add some HIIT 1-2 times a week to burn extra calories and boost metabolic rate for greater fat loss.
Get Plenty of Sleep and Manage Stress
Poor sleep and excess stress can negatively affect fat burning hormones. Strive for 7-9 hours of quality sleep nightly.
Conclusion
While body fat standards are somewhat subjective, most experts agree that up to around 20% body fat is within the healthy range for men. At 17% body fat, most men have room for visible muscle definition while maintaining adequate fat stores for health. Unless you are an athlete or model seeking very low body fat, 17% is realistic and sustainable for the average guy with the right nutrition and training program. Use it as a reasonable starting point on your fitness journey.