Table of ContentsView AllTable of ContentsBy SexBy AgeHow to MeasureWhat’s Ideal?
Table of ContentsView All
View All
Table of Contents
By Sex
By Age
How to Measure
What’s Ideal?
In the U.S., the overall average body fat percentage is around 40% for women and 28% for men.Body fat (BF) percentage refers to the ratio of fat (adipose tissue) in the body in comparison to overall body weight.Whilebody mass index(BMI) is often used to estimate body fat, it’s not always an accurate method of doing so.
Some researchers believe that body fat percentage provides a more reliable indicator of the potential for obesity-related health complications like heart disease andtype 2 diabetes.
What’s Average?
What’s Below Average?
The overall average body fat percentage in the United States is about 39.9% for women and 28.1% for men, so below these amounts would technically be “below average.” However, most people in the United States tend to have higher BF percentages than recommended.
According to the American Council on Exercise (ACE), a body fat range of 25% to 31% for women or 18% to 24% for men is typical for the average nonathlete. A BF below 14% for women or 6% for men may be considered dangerously low and can lead to health risks.
What’s Above Average?
In the United States, an above-average body fat would be approximately 40% or over for women or 28% for men.However, research suggests that men with a body fat of 25% or more and women with a BF of 35% or higher may have a significantly higher risk of related health problems, such as coronary heart disease (CHD). Other researchers set the upper optimal limit for women as 32%.
According to the CDC, this is the average estimated body fat percentage among various age groups:
Average Body Fat Percentage By AgeAgeBoys/MenGirls/Women8–1128.0%31.9%12–1525.2%32.5%16–1922.9%34.8%20–3926.1%37.8%40–5928.6%40.5%60–7930.8%42.4%80 and over30.7%40.4%Measuring Body Fat PercentageThere are several methods for measuring body fat. You an measure it at home or with the help of a professional, such as a healthcare provider,physical therapist, or personal trainer.Determining FactorsWays to estimate body fat percentage include:Waist circumference measurements:Abdominal fat typically gives important clues as to your overall body fat percentage. Measuring your waist-to-hip and/or waist-to-height ratio in addition to yourwaist circumferencecan help to estimate your body fat. Neck circumference is also sometimes included.Skinfoldcalipers:A healthcare provider may use handheld tools known as skinfold calipers to measure yoursubcutaneous fat, which is the layer of fat just under your skin.Underwater weighing:Also known as hydrostatic weighing, this method of estimating body fat is highly accurate but can be difficult to access. Another method that uses displacement to estimate body fat percentage is air-displacementplethysmography.Body scans:Three-dimensional (3D) body scans can provide an overall picture of yourbody composition, including the percentages of muscle, bone, and fat in your body.Dual energy X-rayabsorptiometry(DEXA) scan:A DEXA scanis a highly accurate way of estimating body fat percentage. This method usesX-raysto assess the density of different kinds of tissue.Bioelectrical impedance analysis (BIA):BIA uses currents to provide an overall picture of your body composition.BMI:Body mass index is a simple ratio of body weight to height. However, it doesn’t measure body fat directly or take into account factors such asbody composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.Remember that all current methods of measuring body fat percentage are estimates, not exact calculations.Differences Between Men and WomenOn average, women tend to have higher body fat percentages than men, including at the same BMI. This is likely due to differences in body composition that prepare the female body for potential pregnancy.Changes in hormone levels (particularlyestrogen) over the life span, especially during puberty and aftermenopause, cause women to metabolize food differently and store fat more easily.A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.What Is an Ideal Body Fat Percentage?There’s no single agreed-upon optimal body fat percentage. Instead, the right amount of body fat for you will depend on your particular dietary habits, nutritional needs, underlying health conditions, and particular goals.A professional athlete, for example, will likely have a much lower ideal body fat percentage than someone with a more typical level of physical activity.The American Council on Exercise has come up with the following potential BF percentage ranges for men at different levels of fitness:Essential fat:2–5%Athletes:6–13%Fitness enthusiasts:14–17%Healthy average:18–24%Dangerously high (obese):25% and overCommon body fat percentage ranges among women at different levels of fitness are as follows:Essential fat:10–13%Athletes:14–20%Fitness enthusiasts:21–24%Healthy average:25–31%Dangerously high (obese):32% and overIf you’d like to decrease or increase your body fat percentage, collaborate with a healthcare provider to come up with the eating and exercise plan that work for you.Losing Belly FatExcess abdominal fatis associated with a higher risk of many different health complications, including heart disease, diabetes, andstroke. Research suggests that engaging in moderate- to high-intensity aerobic exercise for at least 150 minutes per week can significantly reduce your waist circumference and lower your risk of chronic health problems.SummaryMany researchers believe that a body fat percentage of 25% or over for men or 32% to 35% or over for women may be dangerously high. However, a healthy body fat percentage depends on many factors and can vary from person to person. That said, you should talk to a healthcare provider to set the right goals for your body based on your diet and physical activity level.
Measuring Body Fat Percentage
There are several methods for measuring body fat. You an measure it at home or with the help of a professional, such as a healthcare provider,physical therapist, or personal trainer.
Determining Factors
Ways to estimate body fat percentage include:
Remember that all current methods of measuring body fat percentage are estimates, not exact calculations.
Differences Between Men and Women
On average, women tend to have higher body fat percentages than men, including at the same BMI. This is likely due to differences in body composition that prepare the female body for potential pregnancy.
Changes in hormone levels (particularlyestrogen) over the life span, especially during puberty and aftermenopause, cause women to metabolize food differently and store fat more easily.
A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
A Note on Gender and Sex Terminology
Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
What Is an Ideal Body Fat Percentage?
There’s no single agreed-upon optimal body fat percentage. Instead, the right amount of body fat for you will depend on your particular dietary habits, nutritional needs, underlying health conditions, and particular goals.
A professional athlete, for example, will likely have a much lower ideal body fat percentage than someone with a more typical level of physical activity.
The American Council on Exercise has come up with the following potential BF percentage ranges for men at different levels of fitness:
Common body fat percentage ranges among women at different levels of fitness are as follows:
If you’d like to decrease or increase your body fat percentage, collaborate with a healthcare provider to come up with the eating and exercise plan that work for you.
Losing Belly FatExcess abdominal fatis associated with a higher risk of many different health complications, including heart disease, diabetes, andstroke. Research suggests that engaging in moderate- to high-intensity aerobic exercise for at least 150 minutes per week can significantly reduce your waist circumference and lower your risk of chronic health problems.
Losing Belly Fat
Excess abdominal fatis associated with a higher risk of many different health complications, including heart disease, diabetes, andstroke. Research suggests that engaging in moderate- to high-intensity aerobic exercise for at least 150 minutes per week can significantly reduce your waist circumference and lower your risk of chronic health problems.
Summary
Many researchers believe that a body fat percentage of 25% or over for men or 32% to 35% or over for women may be dangerously high. However, a healthy body fat percentage depends on many factors and can vary from person to person. That said, you should talk to a healthcare provider to set the right goals for your body based on your diet and physical activity level.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Health and Human Services - Centers for Disease Control and Prevention, National Center for Health Statistics.Body composition data for individuals 8 years of age and older: U.S. population, 1999-2004.
Stonybrook University.Understanding body fat.
U.S. Centers for Disease Control and Prevention.About adult BMI.
American Council on Exercise.Demystifying body fat percentages: A healthy range explained.
Macek P, Biskup M, Terek-Derszniak M, et al.Optimal body fat percentage cut-off values in predicting the obesity-related cardiovascular risk factors: A cross-sectional cohort study.Diabetes Metab Syndr Obes. 2020;13:1587-1597. doi:10.2147/DMSO.S248444
National Academy of Sports Medicine.Calculator - get your body fat percentage.
Armstrong A, Jungbluth Rodriguez K, Sabag A, et al.Effect of aerobic exercise on waist circumference in adults with overweight or obesity: A systematic review and meta-analysis.Obes Rev. 2022;23(8):e13446. doi:10.1111/obr.13446
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