Functions and Types of Fat in the Body: What is the Ideal Percentage?

Fat is often seen as a negative presence in the body. Excessive body fat can be quite dangerous, even leading to disease. However, if you maintain normal body fat levels, it won't be a problem. Let's learn about the functions and types of body fat below!

What is Body Fat?

Body fat, or adipose tissue, is one of the most important components of the human body, alongside muscles, bones, and water. Fat belongs to the lipid group, a category of organic molecules that are insoluble in water but soluble in non polar solvents (such as oils or alcohol). Lipids play a vital role in health. In balanced amounts, lipids serve as an energy source, a structural component of cells, and play essential roles as mediators in various biological processes in the body. The fat we consume from food isn’t automatically stored as body fat. The body only stores it as a reserve when intake exceeds energy needs. What distinguishes fat from other macronutrients are the calorie density. Fat has the highest calorie concentration compared to other macronutrients, containing 9 calories per gram. This is more than double the 4 calories per gram found in carbohydrates or protein.

What is the Function of Fat in the Body?

It's not always considered a bad thing; fat provides several benefits to the body. The body needs lipids to perform certain tasks. These lipids help store, transport, and distribute various substances throughout the body. So, what are the functions and benefits of fat for the body?

• As an energy reserve, it stores energy to be used when carbohydrate intake isn’t sufficient.
• As a cushion to protect internal organs from impact.
• It regulates and maintains a stable body temperature.
• It helps activate the feeling of fullness, signaling that you are no longer hungry.
• It helps absorb vitamins A, D, E, and K.
• It helps balance hormone regulation, including reproductive hormones in women.

Types of Body Fat

Body fat can be classified based on storage location and physiological function. Understanding fat distribution and its role is essential for maintaining metabolic health and preventing chronic diseases. Here are the main types:

1. Subcutaneous Fat
   Subcutaneous fat lies beneath the skin, commonly around the abdomen, thighs, arms, and buttocks. It protects the body from external impact and helps regulate temperature. In healthy amounts, subcutaneous fat is an important energy reserve and protective layer.
2. Visceral Fat
   Visceral fat surrounds internal organs (liver, intestines, pancreas) and is more metabolically active than subcutaneous fat. Excess visceral fat is considered dangerous because it can affect insulin resistance, trigger systemic inflammation, and raise the risk of central obesity, heart disease, type 2 diabetes, hypertension, and metabolic syndrome.
3. Intramuscular Fat
   Intramuscular fat is stored within skeletal muscle fibers. It acts as an energy reserve during intense physical activity or fasting. In moderation, it supports energy availability, particularly for endurance exercise. However, excessive accumulation can reduce insulin sensitivity.

What Is the Ideal Body Fat Percentage?

Everyone’s body fat needs vary depending on gender and age. Lifestyle factors like physical activity level, diet, and certain health conditions also influence ideal fat percentages. According to the American Council on Exercise (ACE):

• Women: Normal body fat percentage is 25–31%, while athletes typically range between 14–20%.
• Men: Normal body fat percentage is 18–24%, while athletes typically range between 6–13%.

In conclusion, fat is needed by the body to help the body's systems function, but too much is also unhealthy because it can trigger disease and interfere with daily activities. For stubborn fat, it's time to address it with the LAMS (Local Anesthetic Minimally Invasive Liposuction) method and liposuction at akasia 365mc. Learn about LAMS, an innovative fat removal method from Korea, and visit akasia 365mc centers in Jakarta and Surabaya for a solution to banish stubborn fat!