What Percentage of Your Body Fat is Healthy Fat Versus Unhealthy Fat?

Key Takeaways
Swap bathroom scale for measuring tape
Consider waist-to-hip ratio for health
BMI may not predict risk accurately
Waist-to-hip ratio better for mortality
BMI doesn't differentiate fat from muscle
Calculate waist-to-hip ratio for health
BMI and WHR are important health indicators
Frequently Asked Questions
References

Overview

Stepping on a bathroom scale is a common practice for those monitoring their weight. However, a recent study suggests replacing the scale with a measuring tape may be beneficial.¹ Here’s the scoop… For a long time, experts have relied on the body mass index (BMI) as a tool to assess the risk of premature death. BMI is determined by dividing a person's weight by the square of their height. A BMI between 18.5 and 24.9 is considered healthy. Yet, recent research proposes that focusing on a person's waist-to-hip ratio could be a more effective indicator of health and body weight.

The Argument Against BMI

Researchers point out that BMI fails to distinguish between fat mass and lean mass, or between different types of fat. While excess body fat is concerning, visceral fat, which accumulates around the abdomen, poses a higher risk for serious health conditions like heart disease, stroke, and high cholesterol.² The lead researcher, Irfan Khan, along with colleagues, conducted a study to challenge the limitations of BMI. They aimed to determine if waist-to-hip ratio (WHR) or fat mass index (FMI) could better predict mortality rates based on various fat distributions. Curious to delve into the research methods and findings? Let's explore further to understand why…

Significance of Body Measurements

The research team examined data from 25,297 UK Biobank participants who had disclosed their health details until their deaths. Besides genetic markers for obesity, the researchers assessed both BMI and waist-to-hip ratios.³ Their analysis revealed that individuals with lower waist-to-hip ratios had a lower likelihood of early death compared to those with higher ratios. Moreover, as the waist-to-hip ratio increased, the risk of premature death also escalated, particularly in men. Khan argues that the waist-to-hip ratio offers a more precise measurement by reflecting abdominal fat levels, which are linked to various critical medical conditions such as type-2 diabetes and heart disease. He emphasizes that the waist-to-hip ratio is a "more robust measure."

Understanding the Limitations of BMI

Using BMI as a health indicator has drawbacks, particularly in distinguishing between muscle and fat mass. For instance, a muscular individual like a football player could fall into the "obese" category based on BMI, despite having a low body fat percentage. This is because BMI does not differentiate between muscle mass and fat. Experts have long criticized BMI for overlooking factors like waist circumference. Dr. Leslie Heinberg from the Cleveland Clinic illustrates how two individuals with identical BMIs could have different health risks based on their fat distribution. She emphasizes that a higher waist circumference, indicating abdominal fat, poses greater risks of metabolic and cardiovascular diseases.

Calculating Your Waist-to-Hip Ratio

Determining your waist-to-hip ratio is straightforward: Divide your waist measurement by your hip measurement. For example, if your waist is 30 inches and hips are 35 inches, divide 30 by 35 to get a ratio of 0.86. According to the World Health Organization, a healthy waist-to-hip ratio is 0.9 or less for men and 0.85 or less for women.

My Conclusion

In essence, both BMI and waist-to-hip ratio are essential components of your overall health assessment. Other key health indicators include blood pressure, blood sugar levels, heart rate, and inflammation. Researchers highlight that BMI and waist-to-hip ratio serve as initial tools to evaluate whether your weight falls within a healthy range. My suggestion? Consider if losing some weight could benefit your health. Adopting healthy eating habits and regular exercise can kickstart your journey towards a healthier weight and improved quality of life.

https://www.eurekalert.org/news-releases/965303
https://www.webmd.com/diet/what-is-visceral-fat
Khan I, Chong M, Le A, et al. Waist-to-hip ratio is a stronger, more consistent predictor of all-cause mortality than BMI [abstract 65].
https://health.clevelandclinic.org/is-bmi-accurate/

References

Fadó R, Molins A, Rojas R, Casals N. Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients. 2022 Oct 5;14(19):4137. doi: 10.3390/nu14194137. PMID: 36235789; PMCID: PMC9572450.

Zhang R, Zhang M, Wang P. The intricate interplay between dietary habits and cognitive function: insights from the gut-brain axis. Front Nutr. 2025 Jan 29;12:1539355. doi: 10.3389/fnut.2025.1539355. PMID: 39944956; PMCID: PMC11813792.

"Food for the Brain" initiative by the Food for the Brain Foundation, a UK-based charity dedicated to raising awareness about the impact of nutrition and lifestyle on mental well-being and cognitive health.

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5 Causes of Brain Fog, Functional Medicine Meridian ID.

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Brain Fog. Cleveland Clinic.

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Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.