Jose Luis Pelaez Inc/Getty Images Physiologically, women need more essential body fat than men. As such, women require slightly more body fat for good health. Other factors that affect a Certain fats should be part of your diet. But you should make sure you’re eating good fats instead of bad fats. Your body uses fat for energy. It builds nerve tissue and hormones and controls inflammation. Good fats help your body absorb vitamins A, D, E, and K from the foods you eat. They provide health benefits and can lower your risk of Teen girls should strive for a body fat percentage of between 21 and 23 percent; teen boys should aim for between 10 and 12 percent. As your body undergoes these changes, don’t fret too much about the numbers. For health reasons, though, girls should not exceed more than 30 percent body fat; boys should not exceed more than 20 percent. Visceral fat is stored in a person’s abdominal cavity and is also known as ‘active fat’ as it influences how hormones function in the body. An excess of visceral fat can, therefore, have Your body does not need or benefit from trans fats. Eating these fats increases your risk for health problems. Cardiovascular disease risk: Trans fats raise your LDL (bad) cholesterol. They lower your HDL (good) cholesterol. High LDL along with low HDL levels can cause cholesterol to build up in your arteries (blood vessels). This increases Provides High-Quality Protein. Just 3 ounces of cooked pork contains 23 grams of high-quality protein. "The protein in foods like pork can be used very easily by your body. The benefits of high-quality protein include building strong muscles, helping to keep you full, immune support, weight management, prevention of muscle loss and energy BMI is a better indicator of excess body fat for obese children than it is for overweight children, whose BMI could be a result of increased levels of either fat or fat-free mass (all body components except for fat, which includes water, organs, muscle, etc.). In thin children, the difference in BMI can also be due to fat-free mass. Total fat: 20% to 35% of daily calories. Saturated fat: 10% or less of daily calories. This means that if you eat 2,000 calories per day, 400 to 700 calories should come from fat, Arévalo says Axu6J.