Subcutaneous fat, often called 'pinchable fat,' resides in the deepest layer of your skin. This type of fat serves multiple vital functions, including energy storage, insulation, and protecting the body's muscles and bones from impact. Unlike the more dangerous visceral fat that surrounds the internal organs, subcutaneous fat is less metabolically active, but excess amounts can still signal underlying health issues.
Normal ranges for subcutaneous fat
Since subcutaneous fat constitutes the majority of your body fat, its 'average' or 'healthy' level is often discussed in the context of overall body fat percentage. Healthy body fat percentages vary significantly between sexes and across different age groups. Several health organizations provide different ranges, but the general consensus shows a clear difference based on demographic factors.
Average subcutaneous fat levels by demographic
- Men (Ages 20-39): Healthy body fat percentage is typically 8–19%, with an average in the range of 10–20%.
- Men (Ages 40-59): Healthy body fat percentage increases slightly with age, moving to a range of 11–21%.
- Men (Ages 60-79): The average range continues to rise, reaching 13–24%.
- Women (Ages 20-39): Healthy body fat percentage is higher in women, typically falling between 21–32%.
- Women (Ages 40-59): The average range for women in this age group is 23–33%.
- Women (Ages 60-79): Healthy body fat for women at this age is around 24–35%.
How to measure subcutaneous fat
Because it lies just under the skin, subcutaneous fat is one of the easier fat types to measure, though accuracy can vary widely depending on the method. The most common techniques range from simple at-home measurements to more sophisticated clinical assessments.
Methods for measuring body fat
- Skinfold Calipers: An affordable and accessible method that uses calipers to measure the thickness of a skinfold at several points on the body, such as the abdomen, triceps, and thigh. This method requires skill for accuracy.
- Bioelectrical Impedance Analysis (BIA): Devices, ranging from handheld tools to specialized scales, send a low electrical current through the body to estimate body fat percentage. Accuracy varies greatly with the device's quality.
- DEXA Scan (Dual-Energy X-ray Absorptiometry): A highly accurate clinical method using X-rays to differentiate between bone, lean mass, and fat mass.
- Waist-to-Height Ratio: A simple, indirect measure of abdominal fat, including subcutaneous fat. A ratio below 0.5 is generally considered healthy.
The difference between subcutaneous and visceral fat
Understanding the distinction between these two types of body fat is crucial for assessing health risks.
Subcutaneous vs. Visceral Fat Comparison
| Feature | Subcutaneous Fat | Visceral Fat |
|---|---|---|
| Location | Just beneath the skin. | Deep within the abdominal cavity, surrounding organs. |
| Appearance | Soft, movable, and 'pinchable'. | Firm to the touch as it fills the abdominal space. |
| Health Risk | Considered less dangerous on its own; excess can indicate other health issues. | Strongly linked to serious conditions like heart disease, diabetes, and stroke. |
| Composition | Makes up approximately 90% of total body fat in most people. | Constitutes about 10% of total body fat. |
| Metabolic Activity | Less metabolically active. | Highly metabolically active, releasing inflammatory chemicals. |
What influences your subcutaneous fat levels?
Genetics certainly plays a role in where and how your body stores fat. However, a number of lifestyle factors can have a significant impact on your subcutaneous fat levels over time.
Key lifestyle factors affecting fat levels
- Diet: A diet high in processed foods, sugars, and refined carbohydrates promotes fat storage. Conversely, a diet rich in lean protein, fiber, and healthy fats can help reduce fat levels.
- Exercise: A combination of aerobic exercise (cardio) and strength training is highly effective for burning calories and increasing muscle mass, which boosts metabolism. HIIT is particularly efficient for burning fat.
- Stress: Chronic stress increases cortisol levels, a hormone that promotes fat storage, especially in the abdominal area. Managing stress through activities like meditation or yoga is beneficial.
- Sleep: Poor sleep can disrupt the hormones that regulate appetite (ghrelin and leptin), leading to weight gain. Aiming for 7–9 hours of sleep per night supports healthy weight management.
- Hormonal Changes: Hormonal shifts, such as those that occur during menopause, can alter fat distribution patterns.
The importance of maintaining healthy levels
While excess subcutaneous fat can be concerning, it is important to remember that some amount is essential for good health. The goal should be to maintain healthy levels rather than eliminate it completely. Excess body fat, particularly when accompanied by high levels of visceral fat, is associated with a greater risk of heart disease, type 2 diabetes, certain cancers, and other chronic health issues. By focusing on a healthy, balanced lifestyle that addresses diet, exercise, and stress, individuals can manage their fat levels and reduce health risks. For more detailed information on body fat and its health implications, including the critical distinction between subcutaneous and visceral fat, refer to reliable sources like the Cleveland Clinic's health information pages.
Conclusion
There is no single "average" subcutaneous fat percentage, as healthy levels are highly dependent on individual factors like sex and age. However, understanding the typical ranges can help individuals evaluate their body composition. By differentiating between the less harmful subcutaneous fat and the more dangerous visceral fat, people can better assess their health risks. Ultimately, managing subcutaneous fat involves adopting a balanced lifestyle with a healthy diet, regular exercise, adequate sleep, and effective stress management. These strategies promote overall well-being and help maintain fat levels within a healthy, functional range.
