Body Fat Percentage Chart for Men and Women
This body fat percentage chart shows the ranges most often used for men and women, plus healthy ranges by age. Find your own number with our body fat percentage calculator, then compare it with the tables below.
Body Fat Categories for Men and Women
| Category | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32% and up | 25% and up |
These categories come from the American Council on Exercise (ACE) and do not change with age. Essential fat is the minimum your body needs to function, so going below it is unhealthy.
Healthy Body Fat Percentage by Age
Body fat tends to rise with age. A widely cited study by Gallagher and colleagues built healthy ranges for adults from BMI guidelines, shown here for three age groups:
| Age | Women | Men |
|---|---|---|
| 20-39 | 21-33% | 8-20% |
| 40-59 | 23-34% | 11-22% |
| 60-79 | 24-36% | 13-25% |
The two tables were built differently, so they do not line up exactly. Neither one came from tracking how people with different body fat levels fared over time, so treat them as reference points and not as proven health limits.
What Is a Good Body Fat Percentage?
For most adults, a good target is the healthy range for your age and sex. Going lower is not automatically better. Very low body fat can be hard to sustain, and for women it can interfere with normal hormone function. Being in the athlete range makes sense if you train for it. It is not something everyone needs to aim for.
Why Women Have Higher Body Fat Than Men
Women carry more essential fat than men, which is why every category on the chart sits higher for them. A woman at 24% and a man at 15% can both be in the fitness range. Always compare your number with the correct column.
Numbers to Check Alongside Body Fat
- The waist to height ratio calculator shows how much fat you carry around your middle.
- The waist to hip ratio calculator shows how your fat is distributed.
- The lean body mass calculator shows the part of your weight that is not fat.
- The navy body fat calculator shows how you measure up against the Navy’s current standard.
Frequently Asked Questions
ACE places average women at 25-31%. For women aged 20-39, the Gallagher range is 21-33%.
ACE places average men at 18-24%. For men aged 20-39, the Gallagher range is 8-20%.
There is no single ideal number. The healthy range for your age and sex is a better target than one specific figure.
The athlete row gives a rough idea, but what suits you depends on your sport, your sex, and your health.