Body fat percentage by age: healthy ranges for men and women
Enter your body fat percentage to see if it's in the healthy range for your age and sex. The healthy range rises a little with age, and it's higher for women.
Add your details to see where you stand.
Healthy body fat percentage by age
| Age | Healthy | Overweight | Obese |
|---|---|---|---|
| 20 to 39 | 21 to 32% | 33 to 38% | 39% or more |
| 40 to 59 | 23 to 33% | 34 to 39% | 40% or more |
| 60 to 79 | 24 to 35% | 36 to 41% | 42% or more |
| Age | Healthy | Overweight | Obese |
|---|---|---|---|
| 20 to 39 | 8 to 19% | 20 to 24% | 25% or more |
| 40 to 59 | 11 to 21% | 22 to 27% | 28% or more |
| 60 to 79 | 13 to 24% | 25 to 29% | 30% or more |
Below the healthy range counts as low. The ranges match a BMI of 18.5 to 25, and obese matches a BMI of 30. Gallagher et al., American Journal of Clinical Nutrition, 2000.
Where the ranges come from
Researchers measured body fat with lab methods in adults from three ethnic groups and lined it up with BMI. The healthy range matches a BMI of 18.5 to 25, and obese matches a BMI of 30. Women carry more body fat than men at the same BMI, and everyone carries a little more with age.
How to measure it
A DEXA scan is the most accurate common method. Smart scales send a small current through your body and can be off by several points for one person, and the reading moves with how much water you carry. Weigh at the same time each morning and follow the trend rather than one reading.
Why it matters
Too much body fat raises the risk of type 2 diabetes, heart disease and some cancers. Too little can mean you're losing muscle or not eating enough. Where fat sits matters as much as how much, and your waist-to-height ratio shows that.
Questions
What is a healthy body fat percentage for a man?
8 to 19% from age 20 to 39, 11 to 21% from 40 to 59, and 13 to 24% from 60 to 79.
What is a healthy body fat percentage for a woman?
21 to 32% from age 20 to 39, 23 to 33% from 40 to 59, and 24 to 35% from 60 to 79.
Is body fat percentage better than BMI?
It's closer to what matters, because BMI can't tell muscle from fat. A muscular person can have a high BMI and a healthy body fat. But body fat is harder to measure well than weight.
Sources
- Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index. Gallagher et al., American Journal of Clinical Nutrition, 2000.
- Waist-to-height ratio is a better screening tool than waist circumference and BMI for adult cardiometabolic risk factors. Ashwell et al., Obesity Reviews, 2012.