Understanding the distinction between body fat percentage and body fat mass is crucial if your aim is to lose fat and achieve a more defined look.
As someone who’s worked as a personal trainer for several years, I’ve guided clients through the journey of building strength while shedding fat—this process is known as body recomposition.
It’s really one of those ultimate fitness goals. Still, it surprises me how many people don’t really grasp what their body fat percentage or mass actually is.
Recently, I spoke with experts who shed light on the nuances between fat mass and fat percentage, and why both are essential for refining your body. Here’s a summary of what they shared.
What is body fat mass?
Dr. Asim Cheema, an internal medicine and cardiology expert, describes body fat mass as the total weight of fat tissue in the body, including both essential fat and storage fat.
He states, “It reflects the actual fat weight present, and losing body fat mass means reducing this through lifestyle adjustments like diet and exercise.”
What is body fat percentage?
Body fat percentage, according to Dr. Cheema, is simply the proportion of fat to total body weight. For instance, a person weighing 150 pounds with 30% body fat has 45 pounds of fat.
What’s the difference?
Dr. Cheema further explains that while body fat mass indicates the actual weight of fat, body fat percentage conveys how much of your total weight consists of fat. For example, two people can weigh the same, but if one has a lower fat percentage, they are likely healthier.
Daniel Herman, a seasoned nutritionist and personal trainer, notes that body fat mass includes essential fat necessary for functions like hormone regulation, but also excess fat stored for energy. The body fat percentage tells you about your body composition improvements, emphasizing how becoming leaner can still occur even without noticeable weight loss.
Pros of reducing body fat mass
By lowering your overall body fat mass, you stand to benefit in multiple ways: it can reduce the risk of chronic conditions such as heart disease and diabetes, improve physical performance, and enhance muscle definition.
Pros of reducing body fat percentage
Focusing on body fat percentage can help improve body composition, making you look leaner and more toned. You may find that even as you shed fat, you’re also building or maintaining muscle—definitely a win-win.
Dr. Cheema mentions that improved metabolic health and a better muscle-to-fat ratio can boost athletic performance, since lean muscle burns more energy, possibly enhancing your resting metabolic rate.
Which is better to focus on?
Dr. Cheema suggests it’s beneficial to prioritize reducing body fat percentage. Why? Because this not only enhances appearance but also improves overall fitness and muscle mass.
Nevertheless, if you need to lose weight for health reasons, getting that number down might be your primary focus initially. You can always refine body composition later.
If you’re aiming to reduce both metrics, combining cardio with strength training and a well-rounded diet is advisable. You might want to consider a high-protein, calorie-controlled diet, even if just temporarily.
For health concerns, targeting body fat mass first is wise, but for aesthetic goals or athletic performance, the focus should shift towards body fat percentage—while maintaining or increasing muscle mass.
- Nutrition: Aim for a caloric deficit with a focus on high protein intake, around 1.5-2 grams per kg of body weight.
- Strength training: Engage in resistance training a couple of times a week, including compound exercises like squats and push-ups.
- Cardio: Daily walking is important, even if you find other forms of cardio unenjoyable; simply getting those steps in helps.
- Lifestyle: Aim for 7-9 hours of good-quality sleep and manage stress effectively, as stress can lead to weight gain.
Ultimately, it boils down to personal goals and what works best for you. Ensure that your strategies align with your objectives and lifestyle for sustainable results.
