From the Guidelines
For most adults, a healthy body fat percentage range is 15-20% for men and 20-25% for women, as this range is associated with general health and fitness without being overly restrictive. This range is supported by recent guidelines, such as those from the American Cancer Society 1, which emphasize the importance of achieving and maintaining a healthy body weight throughout life. Essential fat levels are about 2-5% for men and 10-13% for women, which are the minimum needed for basic physiological functions. Athletes may have lower percentages, typically 6-13% for men and 14-20% for women, but this isn't necessary or recommended for the general population.
Some key points to consider when evaluating body fat percentage include:
- Body fat percentages above 25% for men and 32% for women are associated with increased health risks, including type 2 diabetes, hypertension, cardiovascular disease, and premature death 1
- Body composition naturally changes with age, and slightly higher percentages may be acceptable for older adults
- Achieving and maintaining a healthy body fat percentage range typically involves a balanced diet and regular exercise, including both cardiovascular activities and strength training
- While body fat percentage is a useful metric, it shouldn't be the sole focus of health efforts, as overall fitness, muscle mass, and general well-being are equally important factors
It's also important to note that body mass index (BMI) is a commonly used measurement to define overweight and obesity, but it has its limitations, and use of BMI alone is not recommended to determine individual risk 1. A more accurate assessment of body composition can be achieved through measures such as computed tomography, magnetic resonance imaging, and dual-energy x-ray absorptiometry, but these methods are not typically used in clinical management due to high cost and logistical challenges 1.
From the Research
Healthy Body Fat Percentage Ranges
- The American Journal of Clinical Nutrition study 2 suggests that the best body fat percentages averaged between 12% and 20% for men and 20% and 30% for women.
- Another study published in The American Journal of Clinical Nutrition 3 proposes a new approach for developing percentage body fat ranges based on body mass index (BMI) guidelines.
- A study published in The American Journal of Clinical Nutrition 4 developed cutoffs of percentage of body fat based on the relation between dual-energy x-ray absorptiometry-measured fat mass and BMI, stratified by sex, age, and race-ethnicity.
Sex and Age-Related Differences
- The study 4 found that cutoffs of percentage of body fat were higher in women than in men, and the oldest age group had the highest cutoffs of percentage of body fat.
- Non-Hispanic blacks had the lowest cutoffs of percentage of body fat 4.
- A study published in Clinical and Experimental Pharmacology & Physiology 5 found that the optimal body fat percentage cut-offs for obesity in Chinese adults were around 25% for men and 35% for women.
Perceived, Desired, and Measured Body Fat
- A study published in the Journal of Human Nutrition and Dietetics 6 found that women perceived their body fat to be lower than measured body fat and desired their body fat to be lower than measured, while men perceived their body fat to be higher than measured body fat and desired their body fat to be higher than measured.
- The study 6 found sex-related but not age-related differences in perceived, desired, and measured percentage body fat.
Optimal Body Fat Percentage Cut-Offs
- The optimal body fat percentage cut-offs for obesity to predict metabolic syndrome and Type 2 diabetes in Chinese adults were 25.45% and 26.65% for men, and 34.95% and 36.55% for women, respectively 5.