What is a healthy body fat percentage? For men, a healthy body fat percentage is roughly 10–20%, and for women about 18–28%, with women naturally carrying more essential fat. Athletes are often lower, while levels well above these ranges raise health risks.
Body fat percentage is the share of your body weight that is fat. Unlike BMI, it distinguishes fat from muscle, so it's a more direct measure of body composition — though healthy ranges differ by sex and age.
Body fat percentage ranges
| Body fat percentage | Rating | What it means |
|---|---|---|
| Men 6–13% / Women 14–20% | Athletic | Lean, typical of trained athletes. |
| Men 14–17% / Women 21–24% | Fitness | Fit and healthy. |
| Men 18–24% / Women 25–31% | Acceptable | Within a healthy general range. |
| Men 25%+ / Women 32%+ | High | Raised health risk; worth reducing. |
What affects your body fat percentage
- Sex — women carry more essential fat than men
- Age — body fat tends to rise with age
- Muscle mass — more muscle lowers the percentage
- Diet and activity — the main levers you control
- Genetics — influences where and how fat is stored
How to improve it
- Combine strength training with regular cardio
- Eat enough protein and manage overall calories
- Prioritise sustainable habits over crash diets
- Track trends over time, not single readings
Work out your own numbers — the Body Fat Calculator does it instantly, for free, with the formula and a worked example built in.
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