How does body fat affect testosterone?

Body fat levels can significantly impact testosterone production and overall hormonal balance in both men and women.

For men, having body fat levels that are too low (around 8-9%) or excessively high can lead to decreased testosterone levels. Maintaining a body fat percentage between 10-20% is often ideal for supporting healthy testosterone levels. Low body fat levels can lead to lower testosterone due to acute low energy availability from dieting and training hard, as well as from chronic low body fat states 1. On the other hand, being overweight can also lower testosterone, likely due to increases in estrogen levels 2. Excess body fat, particularly above 20%, tends to lower testosterone due to enzymatic activities in fatty tissues that convert testosterone to estrogen 3.

In women, maintaining a healthy body mass index (BMI) is crucial for reproductive health. Excess body fat produces estrogens, creating hormonal states that can impair fertility. A BMI around 19-20 is often optimal for fertility 4.

Overall, managing body fat within recommended ranges is essential for maintaining optimal testosterone levels and hormonal health.