Why do men and women have different body fat percentages?

Understanding the nuances of our bodies can sometimes feel like deciphering a complex puzzle. When it comes to body fat, there’s a lot more to it than just numbers on a scale.

It’s a topic that impacts each of us uniquely, and it’s high time we shed light on the fascinating differences between men and women in this regard.

Let’s kick things off by grasping the fundamental concept: body fat. It’s the padding that cushions our bones, the insulation that keeps us warm, and the energy reserve that fuels our daily activities.

And yes, it varies between us all, largely because of our individual genetic makeup and lifestyle choices.

Why is body fat different for men and women?

Let’s delve into the fascinating world of body fat and why men and women sport different percentages of it [1].

You may have noticed that men and women tend to carry their excess fat in different places, and this isn’t just a matter of aesthetics—it’s deeply rooted in biology and physiology. So, let’s uncover the reasons behind this intriguing gender-based discrepancy.

Biological factors at play

The biological factors that come into play when it comes to the distribution of body fat in men and women. These factors provide us with valuable insights into why our bodies store fat differently:

Hormonal influence: Hormones, those chemical messengers in our bodies, play a starring role. Women predominantly produce estrogen, which encourages fat storage in the hips and thighs, creating a “pear” shape.

In contrast, men boast higher levels of testosterone, leading to abdominal fat accumulation and the classic “apple” shape.

Genetic blueprint: Our genetic makeup holds the blueprints for our bodies, including where we’re more inclined to store fat. Genes interact with hormonal cues to sculpt our unique body shapes.

Estrogen and testosterone: These hormones actively shape fat distribution. Estrogen promotes the storage of subcutaneous fat in women’s lower bodies, while testosterone encourages the accumulation of visceral fat in men’s abdominal regions.

Understanding these biological factors helps us appreciate the intricate dance of hormones and genes that influence how and where our bodies store fat. It’s a testament to the complexity of human physiology, and it impacts us all in unique ways.

biological factors at play

Fat distribution patterns

Let’s take a closer look at how body fat distributes itself in men and women. It’s not just about the total amount of fat; it’s also about where it decides to settle:

For men (android fat distribution):

  • Abdominal fat: Men tend to store excess body fat in their abdominal region. This type of fat, known as visceral fat, likes to cozy up around organs like the liver and can lead to belly weight [2].

For women (gynoid fat distribution):

  • Hips and thighs: Women often find their surplus fat accumulating in their hips and thighs. It’s the kind of fat that gives rise to the beloved “hourglass” or “pear” shape.

Understanding these distribution patterns is crucial because where your body stores fat can have implications for your health.

Now that we’ve got the lay of the land, let’s dive deeper into why these differences exist and what they mean for overall well-being.

Health implications

Let’s discuss the health implications of where your body stores its fat reserves. It’s not just about appearance; it can significantly impact your well-being. Here’s what you need to know:

For men:

  • Increased health risks: Having excess visceral fat around the abdomen is linked to a higher risk of various health issues. This includes heart disease, type 2 diabetes, hypertension, and even certain cancers [3].

It’s crucial for men to be aware of these potential risks and take steps to manage their abdominal fat.

For women:

  • Lower health risks: While storing fat in the hips and thighs is generally less harmful, it’s essential to maintain a healthy balance. Excessive fat in these areas can still contribute to weight-related health problems.

However, the associated health risks are typically lower than those linked to abdominal fat in men.

Understanding these health implications underscores the importance of monitoring and managing body fat distribution, irrespective of gender.

It’s not about conforming to unrealistic beauty standards, but rather about prioritizing your overall health and well-being.

How do you keep your body fat percentage healthy?

Achieving and maintaining healthy body fat percentages is a goal that benefits both your physical well-being and overall quality of life.

It’s not about conforming to unrealistic standards but rather about prioritizing your health and feeling your best. 

In this section, we’ll explore practical steps and tips that can help you manage your body fat effectively, regardless of your gender.

Balanced diet

Maintaining a balanced diet is fundamental to managing your body fat effectively. It’s not about restrictive eating but about making wise choices that nourish your body. Here’s how you can achieve it:

  • Whole foods: Opt for whole, unprocessed foods like fresh fruits and vegetables, lean proteins (chicken, fish, tofu), whole grains (brown rice, quinoa), and healthy fats (avocado, nuts, olive oil). These provide essential nutrients without excessive calories.
  • Portion control: Pay attention to portion sizes to prevent overeating. Use smaller plates if it helps you manage portion sizes more easily.
  • Balanced meals: Aim for balanced meals that include a variety of food groups. Combine protein, carbohydrates, and healthy fats in each meal to keep you feeling satisfied and energized.
  • Moderation: Enjoy occasional treats and indulgences in moderation. Restricting yourself too much can lead to cravings and overeating.
  • Mindful eating: Pay attention to your body’s hunger and fullness cues. Avoid eating out of boredom or stress, and savor each bite.

Regular exercise

Regular exercise is a key component in managing your body fat and overall health. It doesn’t require extreme workouts; it’s about finding activities you enjoy and staying consistent. Here’s how you can make it a part of your life:

  • Cardiovascular exercise: Exercises like cycling, swimming, jogging, and brisk walking are great ways to increase your fitness and burn calories.
  • Strength training: Incorporate weightlifting, bodyweight exercises, or resistance training to build and maintain muscle mass [4]. Muscle burns more calories at rest than fat, helping you manage your body fat percentage.
  • Consistency: Find activities that you genuinely enjoy and can sustain over time. Regular exercise is more beneficial than intensive workouts done occasionally.
  • Variety: Change up your workouts to avoid becoming bored and work new muscle regions. It also helps to prevent overuse injuries.
  • Set realistic goals: Define achievable and sustainable fitness goals for yourself. Gradual progress is more effective than pushing too hard too soon.
  • Schedule your workouts: Plan your exercise sessions into your daily or weekly routine to make them a priority.

Balancing stress

Balancing stress is a crucial aspect of managing your body fat effectively. Stress can lead to unhealthy eating habits and weight gain. Here’s how to keep it in check:

  • Stress management techniques: Explore stress-reduction methods like meditation, deep breathing exercises, or yoga. These practices can help you relax and cope with daily stressors.
  • Adequate rest: Make sure you get a good night’s sleep every night. Sleep deprivation can worsen stress levels and impair your body’s capacity to properly regulate fat.
  • Time management: Prioritize tasks, set realistic goals, and avoid overloading your schedule. Effective time management can reduce stress.
  • Social support: Lean on friends and family for support during stressful times. Stress can be reduced by speaking with a trusted person.
  • Reduce stressors: Recognize the sources of stress in your life and take action to reduce or eliminate them. This might involve setting boundaries or seeking professional help.
balancing stress

Quality sleep

Quality sleep is a cornerstone of managing body fat effectively and maintaining overall well-being [5]. Here are some tips on how to ensure you get the rest you need:

  • Maintain a regular sleep schedule: Even on the weekends, attempt to go to bed and wake up at the same time each day. This aids in the internal clock regulation of your body.
  • Create a peaceful routine before going to bed: You can read a book, have a warm bath, or engage in relaxation exercises to help you unwind.
  • Comfortable sleeping environment: To encourage sound sleep, make sure your bedroom is quiet, dark, and at the ideal temperature. Purchasing pillows and a nice mattress might also have a big impact.
  • Keep moving: Engaging in regular physical activity can help you sleep deeper and more quickly. But stay away from doing strenuous exercise right before bed.

Closing thoughts

Managing and maintaining a healthy body fat percentage is not just about appearance; it’s about prioritizing your overall health and well-being.

Understanding the factors that influence body fat distribution, such as hormones, genetics, and lifestyle choices, empowers you to make informed decisions about your health.

Your journey to a healthy body fat percentage is a lifelong commitment to self-care. It’s not about perfection but about progress and embracing a healthier lifestyle.


Why is body fat different for men and women?

Body fat differs for men and women due to hormonal variations. Women tend to store more fat in the hips and thighs, while men store it predominantly in the abdominal area.

Why do men and women carry fat differently?

Men and women carry fat differently because of hormonal influences. Estrogen encourages fat storage in women’s lower bodies, while testosterone promotes abdominal fat accumulation in men.

Why do women and men have different requirements for a healthy minimum percentage of body fat?

Men and women have varying requirements for healthy minimum body fat percentages because of their distinct physiological needs and roles. Women generally need higher body fat levels for reproductive and hormonal functions.

Why are there gender to gender differences in human body composition?

Gender-based differences in body composition exist primarily due to hormonal and genetic factors. These factors result in variations in fat distribution and overall body structure between men and women.

[1] https://www.dietitianapproved.com/blog/Female-vs-male-triathlete
[2] https://www.quora.com/What-does-belly-fat-look-like-inside
[3] https://www.healthdirect.gov.au/how-to-reduce-visceral-body-fat-hidden-fat
[4] https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
[5] https://www.sleepfoundation.org/physical-health/diet-exercise-sleep

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.