Question 1

What is a healthy body fat percentage?

Accepted Answer

For men: 10–20% is athletic to fit, 18–24% is average. For women: 18–28% is athletic to fit, 25–31% is average. Essential fat (minimum for health) is 2–5% for men and 10–13% for women. Age shifts these ranges upward slightly.

Question 2

How accurate is BMI?

Accepted Answer

BMI is a population-level screening tool, not an individual diagnostic. It fails for muscular individuals (overestimates fat), elderly (underestimates fat), and athletes. Body fat percentage and waist circumference are more reliable indicators of health risk.

Question 3

What is FFMI and why does it matter?

Accepted Answer

Fat-Free Mass Index (FFMI) measures lean mass relative to height. An FFMI of 18–20 is average for men, 20–22 is above average, and 22–25 indicates significant muscle development. FFMI above 25 is rare without pharmacological assistance.

Question 4

How to reduce body fat effectively?

Accepted Answer

Create a moderate caloric deficit (300–500 kcal/day), prioritize protein (1.6–2.2g/kg), combine resistance training with cardio, sleep 7–9 hours, and manage stress. Aim for 0.5–1% body weight loss per week to preserve muscle mass.

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FFMI (Fat-Free Mass Index)

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