An important health marker for men
Body fat percentage is more than just a number on a fitness machine or a visual assessment in the mirror. For men, it is a key biological marker with far-reaching consequences for metabolism, hormone balance, heart health, libido, and cognitive performance .
Unlike the Body Mass Index (BMI), which only considers height and weight, body fat percentage provides precise information about your body composition —specifically, what percentage of your body weight is fat. The quality and location of this fat (e.g., visceral abdominal fat) are crucial when it comes to disease risks, inflammatory processes, and hormonal balance.
Why is body fat percentage so crucial for men?
A moderate body fat percentage between 12 and 18% is considered healthy and functional for men. If the value remains consistently above 20–22% , the risk of a number of chronic health problems increases significantly – many of which initially go unnoticed.
- Reduced testosterone due to increased conversion to estrogen (via the enzyme aromatase in adipose tissue)
- Chronically elevated inflammation markers (e.g., CRP) that put a strain on organs and blood vessels
- Insulin resistance with long-term risk of type 2 diabetes and fatty liver
- Erectile dysfunction , loss of libido and decreased performance
- Increased cardiovascular risk (hypertension, arteriosclerosis, dyslipidemia)
- Impaired mental clarity , lack of motivation and "brain fog"
Visceral fat, that is, fat in the abdominal area, is particularly critical. It is metabolically active, produces pro-inflammatory cytokines, and negatively affects hormone regulation.
Measurement methods: How can body fat percentage be determined?
The accuracy of the measurement varies depending on the method. The following methods are commonly used in practice:
- Bioimpedance analysis (BIA) - easy to use, but highly dependent on hydration status
- Caliper measurement (skinfold measurement) - quite accurate when used correctly.
- DXA scan (dual-energy X-ray absorptiometry) - gold standard, but expensive and not available everywhere.
- Photometric apps and smart scales – usable as a rough guideline, but to be interpreted with caution.
Regardless of the method, the trend over time is more important than a single measurement.
How can body fat be reduced sustainably and in a hormone-friendly way?
A high body fat percentage cannot be reduced in a targeted or short-term manner. It requires a holistic approach that combines training, nutrition, sleep, and hormonal health.
Effective strategies:
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Strength training with progression (at least 2-3 times per week)
→ increases muscle mass, raises basal metabolic rate, improves insulin sensitivity
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Moderate calorie deficit with a high-protein diet
→ protects muscles and promotes fat loss
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Avoiding sugar, trans fats and ultra-processed products
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Intermittent fasting (e.g. 16:8) for calorie reduction and stabilization of insulin and fat metabolism
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HIIT or brisk walking after meals to control blood sugar
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Stress management (reducing cortisol) - e.g. through sleep, meditation, breathing exercises
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Supplement micronutrients such as zinc, magnesium, omega-3, and vitamin D if proven to be effective.
A persistently high body fat percentage often cannot be corrected simply by "more exercise". Targeted diagnostics are particularly advisable when hormonal imbalances or stressors are present.
Tip: Many men don't lose weight despite exercising because underlying hormonal imbalances such as low testosterone, insulin resistance, or hypothyroidism are at play. → Learn more in the Adon Health article on strength training vs. endurance training and in the podcast episode with Sascha Gail .
What role does testosterone play?
A healthy body fat percentage is closely linked to a healthy testosterone level, and vice versa: The enzyme aromatase in fat cells, especially in the abdomen, converts testosterone into estrogen. Simultaneously, the resulting estrogen reduces the release of luteinizing hormone (LH) from the pituitary gland, which in turn inhibits testosterone production in the testicles (negative feedback).
A healthy testosterone level, in turn, has the following effects:
- muscle building
- fat burning
- anti-inflammatory
- motivating and mood-stabilizing
A vicious cycle ensues: more fat lowers testosterone, and less testosterone makes it harder to lose fat. In this case, a targeted hormonal analysis can be helpful to clarify whether body fat percentage is a symptom or the cause of a deeper underlying problem.
Conclusion
Body fat percentage is an essential health factor for men, with far-reaching effects on hormones, energy, cardiovascular health, and quality of life. It should be regularly monitored and actively regulated if necessary, not only for aesthetic reasons, but primarily for health reasons.
Tip for more depth:
In our men's health blog you'll find more articles about metabolism, training, hormone balance, and men's health. Particularly worth reading:
