Body fat percentage chart
Body-fat percentage is a better health signal than weight alone. Men need at least 2–5% essential fat; women 10–13%. Athletes sit lower, while higher average ranges rise gradually with age.
| Group | Essential | Athlete | Fitness | Average | Obese |
|---|---|---|---|---|---|
| Men (20–29) | 2–5% | 6–13% | 14–17% | 18–24% | ≥25% |
| Men (30–39) | 2–5% | 7–14% | 15–18% | 19–25% | ≥26% |
| Men (40–49) | 2–5% | 8–15% | 16–19% | 20–26% | ≥27% |
| Men (50–59) | 2–5% | 9–16% | 17–20% | 21–27% | ≥28% |
| Men (60+) | 2–5% | 10–17% | 18–21% | 22–28% | ≥29% |
| Women (20–29) | 10–13% | 14–20% | 21–24% | 25–31% | ≥32% |
| Women (30–39) | 10–13% | 15–21% | 22–25% | 26–32% | ≥33% |
| Women (40–49) | 10–13% | 16–22% | 23–26% | 27–33% | ≥34% |
| Women (50–59) | 10–13% | 17–23% | 24–27% | 28–34% | ≥35% |
| Women (60+) | 10–13% | 18–24% | 25–28% | 29–35% | ≥36% |
Notes
- This is a general reference, not medical advice — methods like DEXA or calipers give different readings.
- Essential fat protects organs and is the biological minimum; going below it is unhealthy for both sexes.
- Very low body fat in women can disrupt menstrual cycles and hormone balance.
- Age-adjusted averages rise because some fat gain is a normal part of ageing.
Frequently asked questions
- What is a healthy body-fat percentage?
- For men, roughly 10–20% is a common healthy band; for women about 18–28%, with athletes sitting several points lower.
- Why is essential fat different for men and women?
- Women carry extra fat for reproductive and hormonal function, so their biological minimum (10–13%) is higher than men's (2–5%).
- Is a lower body-fat percentage always better?
- No — dropping below essential fat harms immunity, hormones and bones; very lean is not automatically healthier.
- How is body fat measured?
- DEXA and hydrostatic weighing are most accurate; bioelectrical scales and skinfold calipers are convenient but less precise.