Everything You Need to Know About Body Fat

Last updated on July 4, 2025

Key Takeaways

What should you know about body fat and fitness?

Body fat plays a vital role in energy storage, hormone balance, and organ protection. Understanding its types and functions helps athletes manage fat levels safely for better performance and health.

When people hear the term “body fat,” the reaction is often negative. The focus tends to be on burning it, losing it, or eliminating it altogether. What often gets overlooked is the critical role body fat plays in supporting overall health, performance, and longevity. Not all fat is the same, and understanding its different types, functions, and how to manage them is key to optimizing your fitness.

At NF Sports, our approach isn't about extremes or quick fixes. We believe in offering tools and knowledge that help you train, recover, and improve in a sustainable way. Let’s take a closer look at the facts about body fat and how it fits into a smart training plan.

What is Body Fat?

Body fat is a form of stored energy, but its role goes far beyond that. It helps regulate hormones, cushions organs, insulates the body, and assists in absorbing fat-soluble vitamins like A, D, E, and K. Without adequate fat, the body struggles to function properly. However, not all body fat is the same, and some types are more beneficial than others.

Types of Body Fat and What They Do

Essential Fat

• Essential for hormone production and cell function

• Found in bone marrow, organs, and the nervous system

• Supports overall health and should never drop too low

Extreme dieting or intense training without proper support can reduce essential fat below safe levels, potentially leading to hormone imbalances or metabolic issues.

Subcutaneous Fat

• Located just beneath the skin

• Stores energy and helps regulate temperature

• Visible fat that people most commonly try to reduce

While often targeted during fat-loss efforts, moderate levels of subcutaneous fat are normal and can serve useful purposes, especially in colder environments or high-impact training.

Visceral Fat

• Surrounds internal organs in the abdominal cavity

• Associated with chronic inflammation and disease risks

• Excess visceral fat is associated with changes in metabolic markers that may affect long-term wellness

This is the fat to watch closely. It is not about appearance but about long-term health, as excess visceral fat can interfere with organ function and systemic health.

Brown Fat (BAT)

• Generates heat by burning calories

• Found in small amounts in the neck and shoulders

• Supports energy regulation and may increase with exposure to cold or through exercise

Unlike white fat, brown fat burns energy rather than storing it. It is metabolically active and is considered beneficial for maintaining a healthy metabolism.

How Body Fat Supports Athletic Performance

When managed effectively, body fat serves important functions for athletes and active individuals.

Energy Reserve

Fat provides an energy backup when glycogen stores run low, especially in endurance sports. It helps sustain performance over long sessions where carbohydrate fuel alone may fall short.

Joint and Organ Protection

Fat cushions joints and organs during movement and impact. In activities such as martial arts, HIIT, or running, this internal padding offers protection from repetitive stress or trauma.

Hormonal Balance

Adequate fat levels are essential for producing key hormones like testosterone and estrogen. If fat levels drop too low, symptoms may include mood changes, poor sleep, low libido, and difficulty building muscle.

How to Measure Body Fat Accurately

Rather than relying on weight or BMI, which do not differentiate between fat and muscle, it’s better to assess body composition directly.

Skinfold Calipers

• Uses pinches of fat at different body sites to estimate percentage

• Affordable and widely used, but dependent on technician skill

Bioelectrical Impedance Analysis (BIA)

• Sends a small electrical current through the body to measure resistance

• Common in smart scales, though accuracy varies with hydration and food timing

DEXA Scan

• Offers detailed data on fat, muscle, and bone mass

• Highly accurate, often used in medical and athletic settings

Hydrostatic Weighing

• Compares weight in and out of water to estimate body composition

• Accurate but less accessible due to equipment needs

Ideal Body Fat Ranges

Your target body fat will vary depending on your gender, goals, and activity level.

For Men:

• Athletic: 6 to 13 percent

• Fit: 14 to 17 percent

• Average: 18 to 24 percent

For Women:

• Athletic: 14 to 20 percent

• Fit: 21 to 24 percent

• Average: 25 to 31 percent

Extremely low body fat levels may impact overall wellness and recovery, particularly without adequate nutritional support.

Reducing Body Fat Safely and Effectively

Fat loss requires a combination of smart eating, consistent training, and thoughtful supplementation. It should never rely on deprivation or overtraining.

Nutrition

• Focus on protein: Supports lean muscle and helps manage hunger

• Prioritize fiber: Vegetables, legumes, and whole grains support digestion and satiety

• Keep a moderate calorie deficit: Avoid severe restriction to protect metabolism

Training

• Strength training: Preserves and builds muscle while promoting fat loss

• Combine HIIT and LISS cardio: Balance high-effort and steady work for best results

• Allow recovery: Overtraining raises stress hormones and may hinder fat loss

Supplementation

NF Sports products are designed to work without relying on artificial ingredients or harsh stimulants.

• Pre-Workout 2.0 boosts energy without excess caffeine

• Micronized Creatine supports strength retention during fat loss

• Natural Amino supports recovery and energy levels during calorie-controlled phases.

Risks of Too Little Body Fat

While excess fat has well-known risks, having too little is also a concern. Common symptoms include fatigue, cognitive fog, weakened immune response, and in women, disrupted menstrual cycles. Long-term low fat levels can impair recovery, mood, and general well-being.

Final Word: Fat With Function

Body fat is not an enemy. It’s a part of your body’s complex system that contributes to energy, protection, and hormonal health. The real goal is not elimination, but smart management. By combining balanced nutrition, structured training, and effective recovery, you can optimize fat levels to support both performance and long-term health.

At NF Sports, we promote sustainable practices built around real science and clean ingredients. Our supplements are designed to support your goals without shortcuts or unnecessary risks. Whether you’re reducing body fat, building strength, or maintaining balance, we’re here to support that journey with quality products and honest guidance.

FAQ

What is body fat and why is it important?

Body fat stores energy, regulates hormones, cushions organs, and helps absorb fat-soluble vitamins. It's essential for overall health and performance when maintained at healthy levels.

What are the different types of body fat?

Key types include essential fat (for organ function), subcutaneous fat (under the skin), visceral fat (around organs), and brown fat (burns energy for heat). Each serves different roles in the body.

How can athletes measure body fat accurately?

Athletes can use tools like skinfold calipers, bioelectrical impedance analysis (BIA), DEXA scans, or hydrostatic weighing to get a clear picture of their body fat percentage and composition.

What is a healthy body fat percentage?

Healthy ranges vary: for men, 6–24%; for women, 14–31%. Athletic individuals often fall on the lower end, but going too low can harm health and performance.

How can I reduce body fat without harming my health?

Use a moderate calorie deficit, focus on protein- and fiber-rich foods, train with both cardio and strength exercises, and prioritize rest and recovery to avoid overtraining or nutrient deficiencies.