What is a healthy body fat percentage?

Men: athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+. Women: athletes 14–20%, fitness 21–24%, average 25–31%, obese 32%+.

How is body fat calculated without DEXA?

The Deurenberg formula: (1.20 × BMI) + (0.23 × Age) − (10.8 × Sex) − 5.4, where Sex=1 for men, 0 for women.

Lean mass is everything except fat: muscles, bones, organs, and water. It drives metabolism and calorie burn.

How do I reduce body fat?

Create a 300–500 kcal daily deficit, eat 1.6–2.2g protein per kg body weight, combine strength training with cardio, and prioritize sleep.

Is body fat % more accurate than BMI?

Yes. BMI can't distinguish fat from muscle. A muscular athlete may have high BMI but low body fat. Body fat percentage reveals true body composition.

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