From the Guidelines
The optimal body fat percentage for health generally ranges from 10-20% for men and 18-28% for women, with ideal levels being around 15% for men and 23% for women. These ranges provide the best balance of health benefits while minimizing risks associated with both excess and insufficient body fat. Body fat serves essential functions including hormone regulation, temperature insulation, and energy storage, which is why having too little can be problematic. Extremely low body fat percentages (below 5% for men or 12% for women) can lead to hormonal disruptions, immune system compromise, and reproductive issues, as noted in studies focusing on the health implications of body fat percentages 1. Conversely, higher percentages increase risks for cardiovascular disease, diabetes, and other metabolic conditions.
Some key points to consider when evaluating optimal body fat percentages include:
- The method of measurement, as different techniques (DEXA scans, bioelectrical impedance, skinfold calipers) may yield different results.
- Overall health markers like blood pressure, cholesterol levels, and physical fitness as complementary indicators of health status.
- Optimal percentages vary somewhat with age, with slightly higher percentages being appropriate for older adults.
- The importance of maintaining a balance between energy intake and energy expenditure to achieve and maintain a healthy body weight, as emphasized by guidelines on nutrition and physical activity for health 1.
It's also important to recognize that while body fat percentage is a useful indicator of health, it should be considered in the context of overall health and wellness, rather than as the sole determinant of health status. By focusing on achieving and maintaining a healthy body fat percentage, individuals can reduce their risk of chronic diseases and promote overall well-being.
From the Research
Optimal Body Fat Percentage for Optimal Health
The optimal body fat percentage for optimal health can vary depending on several factors, including sex, age, and ethnicity.
- According to a study published in 1996 2, the best body fat percentages averaged between 12% and 20% for men and 20% and 30% for women.
- A 2000 study 3 proposed a new approach for developing percentage body fat ranges based on healthy body mass index (BMI) guidelines, but did not provide specific optimal body fat percentage ranges.
- A 2012 study 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, and found that the percentage of body fat corresponding to a BMI of 18.5,25,30,35, and 40 ranged from 12.2% to 19.0%, 22.6% to 28.0%, 27.5% to 32.3%, 31.0% to 35.3%, and 33.6% to 37.6% in men, and from 24.6% to 32.3%, 35.0% to 40.2%, 39.9% to 44.1%, 43.4% to 47.1%, and 46.1% to 49.4% in women.
- A 2024 study 5 found that the mean percentage of body fat for physically fit men and women aged 21-30 was 16.2% and 24.3%, respectively.
- A 2006 study 6 found that the optimal weight-for-height index for predicting absolute and relative amounts of body fat was W/H1 for absolute body fat and W/H2 for percentage body fat, and that the percentage body fat asymptotically approached 52% in women and 56% in men.
Factors Influencing Optimal Body Fat Percentage
Several factors can influence the optimal body fat percentage, including:
- Sex: Men and women have different optimal body fat percentages, with men generally having lower percentages than women 2, 4, 5.
- Age: Optimal body fat percentage can vary with age, with older adults having higher optimal percentages than younger adults 4.
- Ethnicity: Optimal body fat percentage can also vary with ethnicity, with non-Hispanic blacks having lower optimal percentages than non-Hispanic whites and Mexican Americans 4.
- Physical fitness: Physically fit individuals may have lower optimal body fat percentages than less active individuals 5.