Healthy ranges (rough guide)
Women naturally carry more essential fat than men. Common category ranges:
- Women: essential 10–13% · athletes 14–20% · fitness 21–24% · acceptable 25–31%
- Men: essential 2–5% · athletes 6–13% · fitness 14–17% · acceptable 18–24%
Above these “acceptable” bands is generally classed as excess body fat.
Body fat vs BMI
BMI uses only height and weight, so a muscular person can read “overweight” despite low body fat. Body fat percentage — especially alongside your waist measurement — gives a fuller picture of body composition.
How it’s measured
Methods range from simple tape-measure formulas (like the US Navy method) and skinfold callipers to bioelectrical scales, DEXA scans and hydrostatic weighing. Home estimates are approximate but useful for tracking change over time.
Remember: some fat is essential
Chasing very low body fat isn’t healthy — essential fat protects organs and, in women, supports hormonal health. Aim for a sustainable range that supports how you want to feel and perform.