Body fat ranges by category
| Category | Women | Men |
|---|---|---|
| Essential fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Average | 25–31% | 18–24% |
| Higher | 32%+ | 25%+ |
Why body fat matters
Body-fat percentage describes your body composition — how much of you is fat versus muscle, bone, and water — far better than weight or BMI. Women naturally carry more essential fat than men for hormonal and reproductive health, which is why the healthy ranges differ.
How to measure
Tape-measure methods like the US Navy formula are free and reasonably accurate; DXA scans, calipers, and smart scales are other options with varying accuracy. Whatever you use, measure consistently and track the trend rather than chasing a single perfect number.