Body fat percentage chart
Two charts that answer two different questions: what’s healthy for your age (Gallagher et al.) and what’s lean (ACE). Enter your numbers to see where you land.
Need a number first? Try the body fat calculator (tape, skinfold or BMI-based).
Body fat percentage chart by category (ACE)
The American Council on Exercise chart describes leanness, not health risk. It is the chart most gyms and coaches use.
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Healthy body fat by age (Gallagher et al., 2000)
These ranges were derived by linking body fat to BMI cut-offs in a multi-ethnic sample, published in the American Journal of Clinical Nutrition. The figures below are for the study’s white adult group; ranges for African-American and Asian adults differ by a point or two.
| Age | Men healthy | Men overfat | Women healthy | Women overfat |
|---|---|---|---|---|
| 20–39 | 8–19% | 20–25% | 21–33% | 34–39% |
| 40–59 | 11–22% | 23–28% | 23–34% | 35–40% |
| 60–79 | 13–25% | 26–30% | 24–36% | 37–42% |
Below the healthy range is “underfat”; above the overfat column is obese. Notice the two charts disagree on purpose: 22% is “average” on the ACE chart for a man but still inside Gallagher’s healthy range for a 45-year-old.
Using the chart to track a transformation
Body fat estimates have an error of a few points whichever home method you use, so the chart tells you roughly where you are; the trend tells you where you’re going. Measure the same way every 2–4 weeks, log the tape numbers in the measurement tracker, and back it up with progress photos. To see how much muscle you carry at a given body fat, use the FFMI calculator; to see your weight at a target body fat, use the goal-weight box in the body fat calculator.
Questions people ask
What is the ideal body fat percentage?
For health, Gallagher et al. (2000, American Journal of Clinical Nutrition) put the healthy range at roughly 8–19% for men and 21–33% for women aged 20–39, rising a few points with age. For a lean, athletic look the ACE “fitness” band is 14–17% for men and 21–24% for women.
What body fat percentage shows abs?
Visible abdominal outlines usually appear somewhere around 10–12% for men and 16–20% for women, but it varies a lot with where you store fat and how developed the muscles are. Treat any single number as a rough guide.
Does healthy body fat change with age?
Yes. In Gallagher’s ranges the upper healthy limit rises from 19% to 25% for men and from 33% to 36% for women between the 20–39 and 60–79 age groups, reflecting normal changes in body composition.
Why do women have higher body fat than men?
Women carry more essential fat, in breast tissue, around the hips and thighs and for reproductive function. ACE lists essential fat at about 10–13% for women versus 2–5% for men, so every band on the chart sits higher.
How do I find my body fat percentage?
At home, a tape measure and the U.S. Navy formula is the easiest consistent option; skinfold calipers are another. DEXA scans are more precise but cost money. Use the body fat calculator on this site and re-measure every few weeks the same way.