Body Fat Chart for Men
| Category | Approx. Range |
|---|---|
| Essential fat | 2–5% |
| Athletic | 6–13% |
| Fitness | 14–17% |
| Average | 18–24% |
| High | 25%+ |
Body composition guide
Body Fat Percentage Chart for Men and Women
Use these body fat percentage ranges as a practical reference, then estimate your own body fat and use it to calculate FFMI more accurately.
Body Fat Chart for Women
| Category | Approx. Range |
|---|---|
| Essential fat | 10–13% |
| Athletic | 14–20% |
| Fitness | 21–24% |
| Average | 25–31% |
| High | 32%+ |
How to Use This Chart
Body fat categories are broad ranges, not exact labels. A single percentage does not describe strength, health, training experience, or muscle mass by itself.
For tracking physique changes, compare body fat percentage with lean body mass and FFMI. This gives a clearer picture than scale weight alone.
Body Fat vs BMI
BMI only compares weight to height. It does not separate fat mass from muscle mass, so it can misclassify people who are very muscular or people with lower muscle mass.
Read FFMI vs BMI →Body Fat and FFMI
FFMI uses body fat percentage to estimate lean body mass. A better body fat estimate usually gives a more useful FFMI result.
Frequently Asked Questions
What is a healthy body fat percentage?
Healthy ranges depend on sex, age, goals, and context. The chart gives broad fitness categories, not medical advice.
Should I use body fat or BMI?
Body fat percentage is usually more informative for body composition because BMI does not separate fat and lean mass.
How do I estimate my body fat?
You can use tape measurements, skinfolds, bioelectrical impedance, or lab methods. The body fat calculator on this site uses the Navy circumference method.