Body Fat Percentage

What is Body Fat Percentage and Why It Matters

Body fat percentage (BF%) is the proportion of your total body weight that is made up of fat tissue. Unlike BMI (Body Mass Index) or scale weight—which don't distinguish between fat, muscle, bone, or water—BF% provides a more accurate picture of your body composition by specifically identifying the amount of fat mass.

Understanding your BF% is important because fat isn't just inert storage—it's a metabolically active tissue. Excess body fat, particularly visceral fat stored around the abdomen and internal organs, is strongly linked to increased risk of heart disease, type 2 diabetes, high blood pressure, insulin resistance, and other metabolic disorders.

On the other hand, having too little body fat—especially in women—can negatively impact hormonal health, immune function, bone density, and reproductive health. Low BF% may also lead to chronic fatigue, poor thermoregulation, and increased injury risk, particularly in athletes or those with eating disorders.

Maintaining a healthy range of body fat supports:

Energy storage
Temperature regulation
Hormone production
Protection of vital organs

Overall, body fat percentage is a more meaningful metric than weight alone when assessing health, fitness progress, or disease risk. Tracking changes in BF%—especially alongside muscle mass—can give a clearer view of whether your body is actually becoming leaner, stronger, or healthier.

What is Body Fat Percentage and Why It Matters

Body fat percentage (BF%) is the proportion of your total body weight that is made up of fat tissue. Unlike BMI (Body Mass Index) or scale weight—which don't distinguish between fat, muscle, bone, or water—BF% provides a more accurate picture of your body composition by specifically identifying the amount of fat mass.

Understanding your BF% is important because fat isn't just inert storage—it's a metabolically active tissue. Excess body fat, particularly visceral fat stored around the abdomen and internal organs, is strongly linked to increased risk of heart disease, type 2 diabetes, high blood pressure, insulin resistance, and other metabolic disorders.

On the other hand, having too little body fat—especially in women—can negatively impact hormonal health, immune function, bone density, and reproductive health. Low BF% may also lead to chronic fatigue, poor thermoregulation, and increased injury risk, particularly in athletes or those with eating disorders.

Maintaining a healthy range of body fat supports:

Energy storage
Temperature regulation
Hormone production
Protection of vital organs

Overall, body fat percentage is a more meaningful metric than weight alone when assessing health, fitness progress, or disease risk. Tracking changes in BF%—especially alongside muscle mass—can give a clearer view of whether your body is actually becoming leaner, stronger, or healthier.

What is Body Fat Percentage and Why It Matters

Body fat percentage (BF%) is the proportion of your total body weight that is made up of fat tissue. Unlike BMI (Body Mass Index) or scale weight—which don't distinguish between fat, muscle, bone, or water—BF% provides a more accurate picture of your body composition by specifically identifying the amount of fat mass.

Understanding your BF% is important because fat isn't just inert storage—it's a metabolically active tissue. Excess body fat, particularly visceral fat stored around the abdomen and internal organs, is strongly linked to increased risk of heart disease, type 2 diabetes, high blood pressure, insulin resistance, and other metabolic disorders.

On the other hand, having too little body fat—especially in women—can negatively impact hormonal health, immune function, bone density, and reproductive health. Low BF% may also lead to chronic fatigue, poor thermoregulation, and increased injury risk, particularly in athletes or those with eating disorders.

Maintaining a healthy range of body fat supports:

Energy storage
Temperature regulation
Hormone production
Protection of vital organs

Overall, body fat percentage is a more meaningful metric than weight alone when assessing health, fitness progress, or disease risk. Tracking changes in BF%—especially alongside muscle mass—can give a clearer view of whether your body is actually becoming leaner, stronger, or healthier.

What is Body Fat Percentage and Why It Matters

Body fat percentage (BF%) is the proportion of your total body weight that is made up of fat tissue. Unlike BMI (Body Mass Index) or scale weight—which don't distinguish between fat, muscle, bone, or water—BF% provides a more accurate picture of your body composition by specifically identifying the amount of fat mass.

Understanding your BF% is important because fat isn't just inert storage—it's a metabolically active tissue. Excess body fat, particularly visceral fat stored around the abdomen and internal organs, is strongly linked to increased risk of heart disease, type 2 diabetes, high blood pressure, insulin resistance, and other metabolic disorders.

On the other hand, having too little body fat—especially in women—can negatively impact hormonal health, immune function, bone density, and reproductive health. Low BF% may also lead to chronic fatigue, poor thermoregulation, and increased injury risk, particularly in athletes or those with eating disorders.

Maintaining a healthy range of body fat supports:

Energy storage
Temperature regulation
Hormone production
Protection of vital organs

Overall, body fat percentage is a more meaningful metric than weight alone when assessing health, fitness progress, or disease risk. Tracking changes in BF%—especially alongside muscle mass—can give a clearer view of whether your body is actually becoming leaner, stronger, or healthier.

The Science Behind Body Fat: Males vs. Females

There are two primary types of body fat:

Essential Fat: This is the minimum amount of fat your body needs to function properly. It’s involved in key processes like building cell membranes, producing hormones (e.g., oestrogen, testosterone, cortisol), supporting nervous system function, and enabling reproductive health—especially in women.
Storage Fat: (which is composed of 2 subtypes)
- Subcutaneous fat: Stored under the skin, it helps insulate the body and cushion organs.
- Visceral fat: Stored deep within the abdomen around internal organs like the liver, pancreas, and intestines.

Visceral fat is considered more metabolically active, meaning it produces and releases a higher amount of bioactive substances, such as:

Inflammatory cytokines (e.g., IL-6, TNF-alpha)
Hormones like leptin and adiponectin
Free fatty acids that enter the liver

This high metabolic activity is problematic because it can:

Promote chronic low-grade inflammation
Disrupt insulin signaling, leading to insulin resistance
Interfere with lipid metabolism, raising cholesterol and triglyceride levels
Contribute to high blood pressure and atherosclerosis

Over time, this makes visceral fat a major driver of cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and metabolic syndrome. In contrast, subcutaneous fat is more inert and poses far less risk unless present in excess.

Why Do Men and Women Have Different Body Fat Percentages?

Biologically, women have higher essential fat levels—about 10–13% compared to men’s 2–5%—primarily due to reproductive functions like menstruation, pregnancy, and breastfeeding. This essential fat is found in breast tissue, hips, thighs, and pelvic region.

Men tend to accumulate more visceral fat, while women usually carry more subcutaneous fat. These differences affect metabolism and disease risk differently by sex. After menopause, women’s fat distribution often shifts toward the abdomen, increasing visceral fat and levelling out some of the earlier sex differences in metabolic risk.

Understanding these natural variations is essential when interpreting body fat percentage (BF%):

A woman with a higher BF% isn’t necessarily unhealthy if the fat is mostly subcutaneous and supports hormonal balance.
A man with a “normal” weight but high visceral fat may be at greater metabolic risk despite appearing lean.

Thus, context—fat type, location, and individual health status—matters more than raw BF% alone. Misinterpreting these differences can lead to unnecessary concern or missed health risks.

The Science Behind Body Fat: Males vs. Females

There are two primary types of body fat:

Essential Fat: This is the minimum amount of fat your body needs to function properly. It’s involved in key processes like building cell membranes, producing hormones (e.g., oestrogen, testosterone, cortisol), supporting nervous system function, and enabling reproductive health—especially in women.
Storage Fat: (which is composed of 2 subtypes)
- Subcutaneous fat: Stored under the skin, it helps insulate the body and cushion organs.
- Visceral fat: Stored deep within the abdomen around internal organs like the liver, pancreas, and intestines.

Visceral fat is considered more metabolically active, meaning it produces and releases a higher amount of bioactive substances, such as:

Inflammatory cytokines (e.g., IL-6, TNF-alpha)
Hormones like leptin and adiponectin
Free fatty acids that enter the liver

This high metabolic activity is problematic because it can:

Promote chronic low-grade inflammation
Disrupt insulin signaling, leading to insulin resistance
Interfere with lipid metabolism, raising cholesterol and triglyceride levels
Contribute to high blood pressure and atherosclerosis

Over time, this makes visceral fat a major driver of cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and metabolic syndrome. In contrast, subcutaneous fat is more inert and poses far less risk unless present in excess.

Why Do Men and Women Have Different Body Fat Percentages?

Biologically, women have higher essential fat levels—about 10–13% compared to men’s 2–5%—primarily due to reproductive functions like menstruation, pregnancy, and breastfeeding. This essential fat is found in breast tissue, hips, thighs, and pelvic region.

Men tend to accumulate more visceral fat, while women usually carry more subcutaneous fat. These differences affect metabolism and disease risk differently by sex. After menopause, women’s fat distribution often shifts toward the abdomen, increasing visceral fat and levelling out some of the earlier sex differences in metabolic risk.

Understanding these natural variations is essential when interpreting body fat percentage (BF%):

A woman with a higher BF% isn’t necessarily unhealthy if the fat is mostly subcutaneous and supports hormonal balance.
A man with a “normal” weight but high visceral fat may be at greater metabolic risk despite appearing lean.

Thus, context—fat type, location, and individual health status—matters more than raw BF% alone. Misinterpreting these differences can lead to unnecessary concern or missed health risks.

The Science Behind Body Fat: Males vs. Females

There are two primary types of body fat:

Essential Fat: This is the minimum amount of fat your body needs to function properly. It’s involved in key processes like building cell membranes, producing hormones (e.g., oestrogen, testosterone, cortisol), supporting nervous system function, and enabling reproductive health—especially in women.
Storage Fat: (which is composed of 2 subtypes)
- Subcutaneous fat: Stored under the skin, it helps insulate the body and cushion organs.
- Visceral fat: Stored deep within the abdomen around internal organs like the liver, pancreas, and intestines.

Visceral fat is considered more metabolically active, meaning it produces and releases a higher amount of bioactive substances, such as:

Inflammatory cytokines (e.g., IL-6, TNF-alpha)
Hormones like leptin and adiponectin
Free fatty acids that enter the liver

This high metabolic activity is problematic because it can:

Promote chronic low-grade inflammation
Disrupt insulin signaling, leading to insulin resistance
Interfere with lipid metabolism, raising cholesterol and triglyceride levels
Contribute to high blood pressure and atherosclerosis

Over time, this makes visceral fat a major driver of cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and metabolic syndrome. In contrast, subcutaneous fat is more inert and poses far less risk unless present in excess.

Why Do Men and Women Have Different Body Fat Percentages?

Biologically, women have higher essential fat levels—about 10–13% compared to men’s 2–5%—primarily due to reproductive functions like menstruation, pregnancy, and breastfeeding. This essential fat is found in breast tissue, hips, thighs, and pelvic region.

Men tend to accumulate more visceral fat, while women usually carry more subcutaneous fat. These differences affect metabolism and disease risk differently by sex. After menopause, women’s fat distribution often shifts toward the abdomen, increasing visceral fat and levelling out some of the earlier sex differences in metabolic risk.

Understanding these natural variations is essential when interpreting body fat percentage (BF%):

A woman with a higher BF% isn’t necessarily unhealthy if the fat is mostly subcutaneous and supports hormonal balance.
A man with a “normal” weight but high visceral fat may be at greater metabolic risk despite appearing lean.

Thus, context—fat type, location, and individual health status—matters more than raw BF% alone. Misinterpreting these differences can lead to unnecessary concern or missed health risks.

The Science Behind Body Fat: Males vs. Females

There are two primary types of body fat:

Essential Fat: This is the minimum amount of fat your body needs to function properly. It’s involved in key processes like building cell membranes, producing hormones (e.g., oestrogen, testosterone, cortisol), supporting nervous system function, and enabling reproductive health—especially in women.
Storage Fat: (which is composed of 2 subtypes)
- Subcutaneous fat: Stored under the skin, it helps insulate the body and cushion organs.
- Visceral fat: Stored deep within the abdomen around internal organs like the liver, pancreas, and intestines.

Visceral fat is considered more metabolically active, meaning it produces and releases a higher amount of bioactive substances, such as:

Inflammatory cytokines (e.g., IL-6, TNF-alpha)
Hormones like leptin and adiponectin
Free fatty acids that enter the liver

This high metabolic activity is problematic because it can:

Promote chronic low-grade inflammation
Disrupt insulin signaling, leading to insulin resistance
Interfere with lipid metabolism, raising cholesterol and triglyceride levels
Contribute to high blood pressure and atherosclerosis

Over time, this makes visceral fat a major driver of cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and metabolic syndrome. In contrast, subcutaneous fat is more inert and poses far less risk unless present in excess.

Why Do Men and Women Have Different Body Fat Percentages?

Biologically, women have higher essential fat levels—about 10–13% compared to men’s 2–5%—primarily due to reproductive functions like menstruation, pregnancy, and breastfeeding. This essential fat is found in breast tissue, hips, thighs, and pelvic region.

Men tend to accumulate more visceral fat, while women usually carry more subcutaneous fat. These differences affect metabolism and disease risk differently by sex. After menopause, women’s fat distribution often shifts toward the abdomen, increasing visceral fat and levelling out some of the earlier sex differences in metabolic risk.

Understanding these natural variations is essential when interpreting body fat percentage (BF%):

A woman with a higher BF% isn’t necessarily unhealthy if the fat is mostly subcutaneous and supports hormonal balance.
A man with a “normal” weight but high visceral fat may be at greater metabolic risk despite appearing lean.

Thus, context—fat type, location, and individual health status—matters more than raw BF% alone. Misinterpreting these differences can lead to unnecessary concern or missed health risks.

How to Measure and Improve Your Body Fat Percentage

Measurement Methods:

Skinfold Calipers: Measures fat thickness at specific points; practical but technique-dependent.
Bioelectrical Impedance Analysis (BIA): Estimates fat based on electrical resistance; convenient but can vary with hydration.
DEXA Scans: Gold standard, precise but costly.
Hydrostatic Weighing: Measures body density underwater; accurate but less accessible.

Improving Body Fat Percentage (BF%)

Reducing body fat in a healthy, sustainable way requires more than just dieting—it’s about improving body composition by lowering fat while preserving or building lean muscle. Here’s how to do it effectively:

1. Nutrition

Prioritise nutrient-dense whole foods: Focus on vegetables, fruits, lean proteins (chicken, fish, legumes, tofu), whole grains (quinoa, oats, brown rice), and healthy fats (avocados, olive oil, nuts).
Minimise added sugars and processed fats: These promote fat storage, particularly visceral fat, and can spike insulin levels, impairing fat metabolism.
Create a slight, sustainable calorie deficit: Reducing calorie intake modestly (e.g., 300–500 kcal/day) helps promote fat loss while maintaining energy and muscle mass.
Increase protein intake: A higher protein diet supports muscle preservation, satiety, and thermogenesis (calorie burning through digestion).

2. Exercise

Strength training (2–4x/week): Builds lean muscle mass, which increases your resting metabolic rate meaning you burn more calories even at rest.
Aerobic exercise (e.g., running, swimming, brisk walking): Helps burn calories and is especially effective at reducing visceral fat when done consistently.
High-Intensity Interval Training (HIIT): Combines short bursts of intense activity with rest and has been shown to be highly effective at improving BF%, metabolic health, and insulin sensitivity.
Consistency matters: Long-term adherence is more impactful than any single workout type.

3. Lifestyle

Prioritise sleep: Poor sleep increases cortisol, ghrelin (hunger hormone), and insulin resistance, which can all lead to fat gain. Aim for 7–9 hours of quality sleep per night.
Manage stress: Chronic stress elevates cortisol, a hormone that encourages fat storage, especially in the abdominal area. Stress-reduction strategies like deep breathing, yoga, nature walks, or mindfulness can help regulate this.
Stay hydrated: Water is essential for metabolic processes, supports digestion, reduces bloating, and may help control appetite.
Limit alcohol: Alcohol is calorie-dense, impairs fat metabolism, and lowers inhibition around food choices.

Improving BF% isn’t just about getting leaner—it’s about building a healthier, more resilient body. A balanced approach that addresses nutrition, movement, and recovery will yield long-lasting changes in body composition and overall well-being.

How to Measure and Improve Your Body Fat Percentage

Measurement Methods:

Skinfold Calipers: Measures fat thickness at specific points; practical but technique-dependent.
Bioelectrical Impedance Analysis (BIA): Estimates fat based on electrical resistance; convenient but can vary with hydration.
DEXA Scans: Gold standard, precise but costly.
Hydrostatic Weighing: Measures body density underwater; accurate but less accessible.

Improving Body Fat Percentage (BF%)

Reducing body fat in a healthy, sustainable way requires more than just dieting—it’s about improving body composition by lowering fat while preserving or building lean muscle. Here’s how to do it effectively:

1. Nutrition

Prioritise nutrient-dense whole foods: Focus on vegetables, fruits, lean proteins (chicken, fish, legumes, tofu), whole grains (quinoa, oats, brown rice), and healthy fats (avocados, olive oil, nuts).
Minimise added sugars and processed fats: These promote fat storage, particularly visceral fat, and can spike insulin levels, impairing fat metabolism.
Create a slight, sustainable calorie deficit: Reducing calorie intake modestly (e.g., 300–500 kcal/day) helps promote fat loss while maintaining energy and muscle mass.
Increase protein intake: A higher protein diet supports muscle preservation, satiety, and thermogenesis (calorie burning through digestion).

2. Exercise

Strength training (2–4x/week): Builds lean muscle mass, which increases your resting metabolic rate meaning you burn more calories even at rest.
Aerobic exercise (e.g., running, swimming, brisk walking): Helps burn calories and is especially effective at reducing visceral fat when done consistently.
High-Intensity Interval Training (HIIT): Combines short bursts of intense activity with rest and has been shown to be highly effective at improving BF%, metabolic health, and insulin sensitivity.
Consistency matters: Long-term adherence is more impactful than any single workout type.

3. Lifestyle

Prioritise sleep: Poor sleep increases cortisol, ghrelin (hunger hormone), and insulin resistance, which can all lead to fat gain. Aim for 7–9 hours of quality sleep per night.
Manage stress: Chronic stress elevates cortisol, a hormone that encourages fat storage, especially in the abdominal area. Stress-reduction strategies like deep breathing, yoga, nature walks, or mindfulness can help regulate this.
Stay hydrated: Water is essential for metabolic processes, supports digestion, reduces bloating, and may help control appetite.
Limit alcohol: Alcohol is calorie-dense, impairs fat metabolism, and lowers inhibition around food choices.

Improving BF% isn’t just about getting leaner—it’s about building a healthier, more resilient body. A balanced approach that addresses nutrition, movement, and recovery will yield long-lasting changes in body composition and overall well-being.

How to Measure and Improve Your Body Fat Percentage

Measurement Methods:

Skinfold Calipers: Measures fat thickness at specific points; practical but technique-dependent.
Bioelectrical Impedance Analysis (BIA): Estimates fat based on electrical resistance; convenient but can vary with hydration.
DEXA Scans: Gold standard, precise but costly.
Hydrostatic Weighing: Measures body density underwater; accurate but less accessible.

Improving Body Fat Percentage (BF%)

Reducing body fat in a healthy, sustainable way requires more than just dieting—it’s about improving body composition by lowering fat while preserving or building lean muscle. Here’s how to do it effectively:

1. Nutrition

Prioritise nutrient-dense whole foods: Focus on vegetables, fruits, lean proteins (chicken, fish, legumes, tofu), whole grains (quinoa, oats, brown rice), and healthy fats (avocados, olive oil, nuts).
Minimise added sugars and processed fats: These promote fat storage, particularly visceral fat, and can spike insulin levels, impairing fat metabolism.
Create a slight, sustainable calorie deficit: Reducing calorie intake modestly (e.g., 300–500 kcal/day) helps promote fat loss while maintaining energy and muscle mass.
Increase protein intake: A higher protein diet supports muscle preservation, satiety, and thermogenesis (calorie burning through digestion).

2. Exercise

Strength training (2–4x/week): Builds lean muscle mass, which increases your resting metabolic rate meaning you burn more calories even at rest.
Aerobic exercise (e.g., running, swimming, brisk walking): Helps burn calories and is especially effective at reducing visceral fat when done consistently.
High-Intensity Interval Training (HIIT): Combines short bursts of intense activity with rest and has been shown to be highly effective at improving BF%, metabolic health, and insulin sensitivity.
Consistency matters: Long-term adherence is more impactful than any single workout type.

3. Lifestyle

Prioritise sleep: Poor sleep increases cortisol, ghrelin (hunger hormone), and insulin resistance, which can all lead to fat gain. Aim for 7–9 hours of quality sleep per night.
Manage stress: Chronic stress elevates cortisol, a hormone that encourages fat storage, especially in the abdominal area. Stress-reduction strategies like deep breathing, yoga, nature walks, or mindfulness can help regulate this.
Stay hydrated: Water is essential for metabolic processes, supports digestion, reduces bloating, and may help control appetite.
Limit alcohol: Alcohol is calorie-dense, impairs fat metabolism, and lowers inhibition around food choices.

Improving BF% isn’t just about getting leaner—it’s about building a healthier, more resilient body. A balanced approach that addresses nutrition, movement, and recovery will yield long-lasting changes in body composition and overall well-being.

How to Measure and Improve Your Body Fat Percentage

Measurement Methods:

Skinfold Calipers: Measures fat thickness at specific points; practical but technique-dependent.
Bioelectrical Impedance Analysis (BIA): Estimates fat based on electrical resistance; convenient but can vary with hydration.
DEXA Scans: Gold standard, precise but costly.
Hydrostatic Weighing: Measures body density underwater; accurate but less accessible.

Improving Body Fat Percentage (BF%)

Reducing body fat in a healthy, sustainable way requires more than just dieting—it’s about improving body composition by lowering fat while preserving or building lean muscle. Here’s how to do it effectively:

1. Nutrition

Prioritise nutrient-dense whole foods: Focus on vegetables, fruits, lean proteins (chicken, fish, legumes, tofu), whole grains (quinoa, oats, brown rice), and healthy fats (avocados, olive oil, nuts).
Minimise added sugars and processed fats: These promote fat storage, particularly visceral fat, and can spike insulin levels, impairing fat metabolism.
Create a slight, sustainable calorie deficit: Reducing calorie intake modestly (e.g., 300–500 kcal/day) helps promote fat loss while maintaining energy and muscle mass.
Increase protein intake: A higher protein diet supports muscle preservation, satiety, and thermogenesis (calorie burning through digestion).

2. Exercise

Strength training (2–4x/week): Builds lean muscle mass, which increases your resting metabolic rate meaning you burn more calories even at rest.
Aerobic exercise (e.g., running, swimming, brisk walking): Helps burn calories and is especially effective at reducing visceral fat when done consistently.
High-Intensity Interval Training (HIIT): Combines short bursts of intense activity with rest and has been shown to be highly effective at improving BF%, metabolic health, and insulin sensitivity.
Consistency matters: Long-term adherence is more impactful than any single workout type.

3. Lifestyle

Prioritise sleep: Poor sleep increases cortisol, ghrelin (hunger hormone), and insulin resistance, which can all lead to fat gain. Aim for 7–9 hours of quality sleep per night.
Manage stress: Chronic stress elevates cortisol, a hormone that encourages fat storage, especially in the abdominal area. Stress-reduction strategies like deep breathing, yoga, nature walks, or mindfulness can help regulate this.
Stay hydrated: Water is essential for metabolic processes, supports digestion, reduces bloating, and may help control appetite.
Limit alcohol: Alcohol is calorie-dense, impairs fat metabolism, and lowers inhibition around food choices.

Improving BF% isn’t just about getting leaner—it’s about building a healthier, more resilient body. A balanced approach that addresses nutrition, movement, and recovery will yield long-lasting changes in body composition and overall well-being.

Get started

Understanding Your Results

Body Fat Percentage Classification (Male, Female)

Classification	Description	Men (% BF)	Women (% BF)
Essential Fat	Minimum fat required for body to function	2-5%	10-13%
Athletes	Body fat % achieved by elite athletes	6-13%	14-20%
Fitness	Body fat % achieved by fit individuals	14-17%	21-24%
Average	Average body fat % in population	18-24%	25–31%
Obsese	Body fat % indicating obesity	>24%	>31%

Why These Differences Matter

Women’s higher essential fat is healthy and necessary; a BF% too low in women may cause hormonal disruptions like amenorrhea or fertility issues.
Men with high BF% are more likely to accumulate harmful visceral fat, increasing cardiovascular risk.
Both sexes benefit from maintaining BF% within recommended ranges to balance performance, aesthetics, and health.

Understanding Your Results

Body Fat Percentage Classification (Male, Female)

Classification	Description	Men (% BF)	Women (% BF)
Essential Fat	Minimum fat required for body to function	2-5%	10-13%
Athletes	Body fat % achieved by elite athletes	6-13%	14-20%
Fitness	Body fat % achieved by fit individuals	14-17%	21-24%
Average	Average body fat % in population	18-24%	25–31%
Obsese	Body fat % indicating obesity	>24%	>31%

Why These Differences Matter

Women’s higher essential fat is healthy and necessary; a BF% too low in women may cause hormonal disruptions like amenorrhea or fertility issues.
Men with high BF% are more likely to accumulate harmful visceral fat, increasing cardiovascular risk.
Both sexes benefit from maintaining BF% within recommended ranges to balance performance, aesthetics, and health.

Understanding Your Results

Body Fat Percentage Classification (Male, Female)

Classification	Description	Men (% BF)	Women (% BF)
Essential Fat	Minimum fat required for body to function	2-5%	10-13%
Athletes	Body fat % achieved by elite athletes	6-13%	14-20%
Fitness	Body fat % achieved by fit individuals	14-17%	21-24%
Average	Average body fat % in population	18-24%	25–31%
Obsese	Body fat % indicating obesity	>24%	>31%

Why These Differences Matter

Women’s higher essential fat is healthy and necessary; a BF% too low in women may cause hormonal disruptions like amenorrhea or fertility issues.
Men with high BF% are more likely to accumulate harmful visceral fat, increasing cardiovascular risk.
Both sexes benefit from maintaining BF% within recommended ranges to balance performance, aesthetics, and health.

Understanding Your Results

Body Fat Percentage Classification (Male, Female)

Classification	Description	Men (% BF)	Women (% BF)
Essential Fat	Minimum fat required for body to function	2-5%	10-13%
Athletes	Body fat % achieved by elite athletes	6-13%	14-20%
Fitness	Body fat % achieved by fit individuals	14-17%	21-24%
Average	Average body fat % in population	18-24%	25–31%
Obsese	Body fat % indicating obesity	>24%	>31%

Why These Differences Matter

Women’s higher essential fat is healthy and necessary; a BF% too low in women may cause hormonal disruptions like amenorrhea or fertility issues.
Men with high BF% are more likely to accumulate harmful visceral fat, increasing cardiovascular risk.
Both sexes benefit from maintaining BF% within recommended ranges to balance performance, aesthetics, and health.

The Takeaway

Body fat percentage is a superior metric for understanding your health than weight or BMI alone, but interpreting it properly means considering sex-specific differences. Maintaining a healthy BF% through balanced diet, regular exercise, and lifestyle habits supports long-term wellbeing, disease prevention, and optimal body function.

The Takeaway

Body fat percentage is a superior metric for understanding your health than weight or BMI alone, but interpreting it properly means considering sex-specific differences. Maintaining a healthy BF% through balanced diet, regular exercise, and lifestyle habits supports long-term wellbeing, disease prevention, and optimal body function.

The Takeaway

Body fat percentage is a superior metric for understanding your health than weight or BMI alone, but interpreting it properly means considering sex-specific differences. Maintaining a healthy BF% through balanced diet, regular exercise, and lifestyle habits supports long-term wellbeing, disease prevention, and optimal body function.

The Takeaway

Body fat percentage is a superior metric for understanding your health than weight or BMI alone, but interpreting it properly means considering sex-specific differences. Maintaining a healthy BF% through balanced diet, regular exercise, and lifestyle habits supports long-term wellbeing, disease prevention, and optimal body function.

References

Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S-1178S.
Gallagher, D., et al. (2000). Healthy percentage body fat ranges based on BMI. Am J Clin Nutr, 72(3), 694-701.
Wells, J. C. K., & Fewtrell, M. S. (2006). Measuring body composition. Arch Dis Child, 91(7), 612-617.
World Health Organization. (2021). Obesity and overweight factsheet.

References

Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S-1178S.
Gallagher, D., et al. (2000). Healthy percentage body fat ranges based on BMI. Am J Clin Nutr, 72(3), 694-701.
Wells, J. C. K., & Fewtrell, M. S. (2006). Measuring body composition. Arch Dis Child, 91(7), 612-617.
World Health Organization. (2021). Obesity and overweight factsheet.

References

Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S-1178S.
Gallagher, D., et al. (2000). Healthy percentage body fat ranges based on BMI. Am J Clin Nutr, 72(3), 694-701.
Wells, J. C. K., & Fewtrell, M. S. (2006). Measuring body composition. Arch Dis Child, 91(7), 612-617.
World Health Organization. (2021). Obesity and overweight factsheet.

References

Heymsfield, S. B., et al. (2014). Body composition in health and disease. Am J Clin Nutr, 99(5), 1173S-1178S.
Gallagher, D., et al. (2000). Healthy percentage body fat ranges based on BMI. Am J Clin Nutr, 72(3), 694-701.
Wells, J. C. K., & Fewtrell, M. S. (2006). Measuring body composition. Arch Dis Child, 91(7), 612-617.
World Health Organization. (2021). Obesity and overweight factsheet.

Body Fat Percentage