The truth about body fat: what women really need vs men

Let’s be real—constantly seeing images of men’s abs and messages of how to “get to 10% body fat” can mess with our heads. 

In reality, 10% body fat isn’t just unrealistic; it’s totally inaccurate for us women… 

We are not small men (5), and yes there are significant differences between us women and men and one of them is body composition. 

We actually need 10-13% essential body fat to keep us alive…. Body fat is where we store leptin and estradiol – two essential hormones for reproductive health but also just general health, from cardiovascular to bone health (2).

Whereas men average between 10 and 20% to be healthy, women need around 20-30% to be healthy (1).

From an evolutionary perspective it just makes sense that we need a little extra padding to be able to carry a baby.

What’s covered in this article:

• Introduction
• Common misconceptions re “healthy” body fat percentage 
• Issues that occur with low body fat percentage
• 7 tips for being at a healthy body fat percentage

Common misconceptions re “healthy” body fat%

• Women should have the same body fat% as men: actually we need double the amount as men for hormone health, fertility and optimal health and wellbeing. 
• Lower body fat% is always healthier: having too low body fat% means hormonal imbalance and long term health issues. 
• Body fat% is the only measure of health: muscle mass, grip strength, bone density, VO2max, hormone levels, blood sugar levels are all crucial indicators of health. 

Issues that occur with low body fat%

• T3 levels drop: you’ve had to go into an energy deficit to reduce that body fat percentage which means your metabolism has slowed down to conserve energy. (3)
• Estradiol levels drop: body fat is where estradiol is made. Without enough estradiol you’re not able to reproduce and your bone and cardiovascular health decline. Estradiol has actions outside of reproduction. Having a period is a vital measure of health, regardless of whether you want to reproduce. (3)
• Cortisol levels go up: being under nourished and in a state of low energy availability signals to your hypothalamus that you’re “starved” which is a big stressor. As a result, cortisol levels can increase, causing other downstream effects. (3)

This can lead to a whole host of issues – from fatigue and feeling the cold, low mood and irritability, sleep issues, poor digestion and gut issues, increased illness and injury, difficulty changing body composition and recovering from training, reduced libido, irregular and absent cycles and reduced bone and cardiovascular health (3).

These effects can take time to “manifest” and you may even notice some initial improvement in performance before they set in (4).

The longer these issues continue for, the more problematic and severe the health consequences become (3).

Since i’m expecting you want to be healthy….

7 tips for being at a healthy body fat percentage

1. Fuel for your unique needs

Ensure you’re eating enough to support hormone health. For us women, >45 cals/kg lbm is what does it. If you’re very active, you’ll need to adjust accordingly, and be mindful of consistently either under-eating or over-eating depending on your current state.

2. Prioritise >85% minimally processed foods

Single-ingredient foods help with maintaining a healthy weight and preventing over-consuming foods. However, when we train and also if our energy needs are higher, including some more processed options are practical, as they’re easier to digest and can help meet your caloric requirements.

3. Hit your daily protein intake

Protein supports satiety and muscle maintenance, helping you build muscle and stay lean. Body fat% is about your muscle mass! Adjust based on your goal to avoid under-eating or over-consuming. The recommended intake for someone active is 1.6-2.2 g/kg bodyweight. 

4. Move throughout the day

This is more about having a healthy lifestyle but it is key for anyone who wants to lose fat. If you’ve been an “over” mover, be mindful of the intention behind your activity and consider reducing it to regain balance.

5. Get enough sleep (>8 hours)

Insufficient sleep quantity and quality increases hunger and cravings and interferes with food choices, potentially leading to under-fuelling (if you then get into a cycle of unhealthy habits) or overeating. Prioritise sleep.

6. Weight train 3-4 times per week

Body fat % is relative to muscle mass. If you have a low body fat % it’s likely you have low muscle mass. If you have high body fat %, it’s likely you have low muscle mass. Weight training is key either way. 

7. Cultivate the right mindset

The mind and body work as one. View and treat yourself as healthy and you’ll become healthy. Just be persistent and patient.  

Thanks for reading!

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References:

1. Abernathy et al. 1996. Healthy bodyweights: an alternative perspective.
2. Ziomkiewicz et al. 2008. Body fat, energy balance and estradiol levels: a study based on hormonal profiles from complete menstrual cycles. 
3. Logue et al.2020. Low energy availability in athletes 2020: an updated narrative review of prevalence, within day energy balance, knowledge and impact on sports performance. 
4. Wasserfurth et al. 2020. Reasons for and consequences of low energy availability in female and male athletes. Social environments, prevention and adaptations. 
5. Stacy Sims. Roar.