What Does 9% Body Fat Look Like on a Woman?

The severe health risks of 9% body fat for women and why this level is not sustainable

ACE: Essential Fat(10-13%)Risk: Severe

Last updated: February 8, 2026

Medical Warning

9% body fat is well below the essential fat range for women (10-13%). This causes amenorrhea, bone density loss, hormonal collapse, and potentially organ failure.

FitCommit Body Fat Guide showing what 9 percent body fat looks like on a woman. Female 9% body fat in the ACE Essential Fat range. Dangerously lean.

Shown: 10% body fat (closest visual reference)

What 9% Body Fat Looks Like

Dangerously lean. Only achievable briefly by extreme female bodybuilders on competition day. Causes immediate hormonal disruption and amenorrhea.

Body Composition at 9%

Based on a 5'5", 150 lb woman:

Metric	Value
Total Weight	150 lbs (68 kg)
Fat Mass	13.5 lbs (6.1 kg)
Lean Mass	136.5 lbs (61.9 kg)
Body Fat Percentage	9%

Daily Calorie Needs (TDEE)

Estimated using the Katch-McArdle formula based on 136.5 lbs of lean mass:

Activity Level	Calories/Day
BMR (Basal Metabolic Rate)	1,707
Sedentary (desk job)	2,048
Lightly Active (1-3 days/week)	2,347
Moderately Active (3-5 days/week)	2,646
Very Active (6-7 days/week)	2,945

Suggested Macros

Based on moderate activity (2,646 cal/day):

137g

Protein

390g

Carbs

60g

Fat

Frequently Asked Questions

Is 9% body fat dangerous for women?

Yes. 9% body fat is in the dangerously low range for women. Maintaining this level causes hormonal disruption, immune suppression, and puts severe stress on organs.

How long can you stay at 9% body fat?

This level is not sustainable for women and would cause immediate health complications including loss of menstruation. It should not be maintained long-term.