Loading...
Reference chart showing healthy body fat ranges for men and women. Based on the American Council on Exercise (ACE) classification system. See what each range looks like and the health implications.
| 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 | 25-100% | 32-100% |
Source: American Council on Exercise (ACE). Women naturally carry higher essential fat due to reproductive function and hormonal needs.
Men: 2-5%
Women: 10-13%
Minimum for basic physiological function. Dangerously low for sustained periods. Seen in competitive bodybuilders during shows only.
Health: Hormonal disruption, immune suppression, organ damage risk.
Men: 6-13%
Women: 14-20%
Typical for competitive and recreational athletes. Visible muscle definition. Sustainable for active individuals.
Health: Excellent metabolic health. Low chronic disease risk. Optimal performance.
Men: 14-17%
Women: 21-24%
Healthy and fit appearance. Some muscle definition visible. The "fit" look most people aim for. Very sustainable long-term.
Health: Optimal health zone. Low disease risk. Good hormonal balance.
Men: 18-24%
Women: 25-31%
Typical for the average adult population. Minimal muscle definition. Soft appearance but within acceptable health range.
Health: Acceptable health. Slightly elevated risk factors at the upper end.
Men
Women
There are several ways to measure body fat, ranging from free visual estimates to clinical scans. Here are the most common methods ranked by accuracy:
DEXA Scan
Gold standard. X-ray scan at a clinic.
+/- 1-2%
$50-150/scan
Hydrostatic Weighing
Underwater weighing at specialized facilities.
+/- 1-3%
$30-75/test
FitCommit AI Scan
Phone camera scan. 60 seconds. Unlimited scans.
+/- 3-5%
$3.99/mo
Navy Method (Tape)
Waist, neck, and hip measurements with a formula.
+/- 3-5%
Free
BIA Scales
Electrical impedance. Affected by hydration.
+/- 3-5%
$20-200
Calipers
Skin fold measurements. Requires trained tester.
+/- 3-4%
$10-20
Compare all methods in detail on our measurement methods comparison page.
See detailed pages for every body fat percentage from 0-100%, including visible features, health implications, and guidance:
The American Council on Exercise (ACE) defines healthy body fat as 14-24% for men and 21-31% for women. Athletes typically fall in the 6-13% (men) and 14-20% (women) range. Essential fat minimums are 2-5% for men and 10-13% for women. Going below essential fat levels is dangerous and can cause hormonal dysfunction, organ damage, and immune system failure.
For men, abs typically become visible around 10-14% body fat. Clear six-pack definition usually requires 8-12%. For women, abs become visible around 16-20% body fat, with more defined abs at 14-18%. These ranges vary by individual based on where your body stores fat and abdominal muscle development.
BMI (Body Mass Index) only uses height and weight to categorize you as underweight, normal, overweight, or obese. It does not measure body fat at all. A muscular person can have a "obese" BMI while having low body fat. Body fat percentage is a direct measure of how much of your weight is fat tissue versus lean tissue (muscle, bone, organs, water). Body fat percentage is far more useful for fitness and health assessment.
Methods range from free to expensive: (1) Visual comparison with a body fat chart (free, rough estimate). (2) Navy method tape measurement (+/- 3-5%). (3) AI body scan apps like FitCommit (+/- 3-5%, from your phone). (4) Bioelectrical impedance scales (+/- 3-5%, affected by hydration). (5) Calipers (+/- 3-4%, requires trained tester). (6) DEXA scan (+/- 1-2%, $50-150 per scan, gold standard).
Essential fat is the minimum body fat needed for basic physical and physiological function. For men, this is 2-5%. For women, 10-13%. Essential fat protects organs, insulates nerve tissue, regulates hormones, and enables nutrient absorption. Going below these levels can cause loss of menstrual function in women, testosterone suppression in men, weakened immunity, and organ damage.
FitCommit measures your body fat from your phone camera in 60 seconds. No tape measure. No gym visit. Also calculates TDEE, macros, and a week-by-week transformation timeline. Free 7-day trial.
Try FitCommit Free