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- Body fat percentage v/s BMI
Overview:
Myth busting: Women in sport have very low body fat
Body fat percentage v/s BMI. What is the better metric?
The era of fitness influencers and unrealistic expectations
Double trouble: Low body fat is harmful
And I get it. Whether it’s Simone Biles, Mary Kom or Serena Williams, it’s amazing to see their display of strength and skill.
But I know the admiration quickly turns to overthinking and setting unrealistic standards for yourself.
Be a sport!
If you believe what you see on the internet, you may think 18% body fat is ideal for women. A study from Journal of Strength and Conditioning Research is definitely better brain fodder than social media.
Towson University researchers measured the body composition of 278 Division I female athletes—across 12 different sports—and found that, on average, these super-fit women weren’t really even close to 18%.
Most came in between 25-30% body fat.
Doesn’t that change your idea of body fat and athletes?
Body fat percentage is how much of your body is made up of fat vs. bone and muscle. For example, a body fat percentage of 25% means that one-quarter of your body is composed of fat, and 75% is bone and muscle.
Let’s look at the recommended percentage:
Don’t mix up Body Fat and BMI!
BMI is another measurement doctors use to assess your weight health. It uses your height and weight to estimate your body fat level. BMI is calculated by dividing your weight in kilograms by your height in metres squared.
BMI is also a crude measure of health because it doesn't take into account your visceral fat, body fat percentage or your lean muscle mass. BMI calculation ignores the fact that muscle weighs more than fat.
That explains why most athletes have high BMI scores despite low body fat percentage.
BMI is the best metric for post-menopausal women who do not train or exercise.
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Scientists tracked 27 bikini and fitness competitors through their competition training. The researchers report that the competitors averaged 12.7% body fat the morning after their event.
Reminder: That’s low. Alarmingly low.
But here’s something you might not expect–-These competitors were at an average of 23% body fat before they started training and dieting.
The point?
They’re human for the most part. Just ultra lean when the competitions roll around.
If your body fat percent is below the 10% to 13% essential fat threshold, you’re asking for trouble.
Issues that come up with low body fat:
Low energy
Disordered eating
Amenorrhea or menstrual dysfunction
Low bone mineral density
Here’s how to avoid these:
Focus on weight training to gain muscle and lean mass
Visit a doctor to rule out issues like thyroid problems and PCOS
Eat more frequently and increasing your intake of protein and nutrient-dense foods
Don’t be scared of carbs
Supplement diet with multivitamins and amino acids such as L-Glutamine
Want to know what supplements to take?
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