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Body fat percentage

Body fat percentage measures the proportion of your weight that’s fat. Healthy ranges: men 10-20%, women 18-28%. Athletes can drop to 6-13% (men) / 14-20% (women) but going lower long-term harms health. Best measured via DEXA scan, with bioelectrical impedance scales as a cheaper but less accurate alternative.

Updated May 2026 · 4 min read
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Definition

Body fat percentage measures the proportion of your weight that’s fat. Healthy ranges: men 10-20%, women 18-28%. Athletes can drop to 6-13% (men) / 14-20% (women) but going lower long-term harms health. Best measured via DEXA scan, with bioelectrical impedance scales as a cheaper but less accurate alternative.

What it means

Methods, ranked by accuracy: <strong>DEXA scan</strong> (gold standard, $75-200, separates lean mass / fat / bone density). <strong>Hydrostatic weighing</strong> (lab-only, very accurate). <strong>Air-displacement plethysmography (BodPod)</strong> ($50-100). <strong>Skinfold calipers</strong> (free if you have one; requires practice for accurate reading; 3-7 site protocols). <strong>Bioelectrical impedance scales</strong> ($30-150, easy but ±5% error common; affected by hydration). Categories: men &lt;6% essential fat (medical), 6-13% athletic, 14-17% fitness, 18-24% acceptable, 25%+ obese. Women &lt;14% essential, 14-20% athletic, 21-24% fitness, 25-31% acceptable, 32%+ obese.

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Why it matters

Body fat percentage answers questions BMI can&rsquo;t. Two 200-lb people of identical height can have 10% body fat (lean muscular) or 35% body fat (sedentary) — completely different health profiles. For body composition goals, BFP is more meaningful than weight: someone losing 10 lbs of fat while gaining 5 lbs of muscle has the same scale weight but dramatically improved health. Tracking BFP weekly via consistent method (same scale, same time of day, same hydration) reveals body composition changes that scale weight hides.

Example

200-lb man at 25% body fat = 50 lbs fat, 150 lbs lean mass. After 6 months of training: 195 lbs at 18% body fat = 35 lbs fat, 160 lbs lean mass. Lost 15 lbs fat, gained 10 lbs muscle, but scale only shows 5-lb drop. BFP captures the actual transformation.

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Frequently asked questions

Why are bioelectrical scales inaccurate?

They estimate BFP by sending small electrical current through the body — fat conducts differently than muscle. Hydration, food intake, body temperature affect results &plusmn;3-5%. Use same scale at same time of day for trend tracking, not absolute accuracy.

How low is too low?

Below 6% (men) / 14% (women) for sustained periods harms hormones, immune function, and bone density. Competitive bodybuilders dip lower for short photo-shoots / competitions but cycle back to maintainable ranges (12-15% men).

How fast can I change body fat?

0.5-1% per month is sustainable and safe. 1-2% per month is aggressive but possible with strict diet + training. More than 2% per month risks muscle loss, hormonal disruption, and rebound.

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