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What is a healthy body fat percentage?

Reviewed 4 November 2026 · How these numbers are calculated

For adults aged 20–39, a healthy body fat percentage is about 21–32% for women and 8–19% for men. The ranges rise with age: at 60–79 about 24–35% for women and 13–24% for men. These are the body fat levels that match a healthy BMI (Gallagher 2000). Above about 39% for young women and 25% for young men is in the obesity range.

Body fat percentage chart for women

Women: body fat % by age
AgeLowHealthyOverObese
20–39<2121–3233–3839+
40–59<2323–3334–3940+
60–79<2424–3536–4142+
Gallagher et al. 2000, Table 4 (African American and white adults; 4-compartment method). "Healthy" = BMI 18.5–25, "Over" = BMI 25–30.

What is a normal body fat percentage for a woman?

For women, a healthy body fat percentage is about 21–32% at 20–39, 23–33% at 40–59 and 24–35% at 60–79. Women naturally carry roughly 10 percentage points more fat than men of the same fitness, for hormones, fertility and breast tissue, so a woman's "lean" looks like a man's "average" on paper. The typical American woman is around 39% by the BMI-based estimate, above the healthy range.

Ideal body fat percentage for women

Health-wise, anywhere in the healthy range for your age is fine. For a fit, toned look, the ACE "fitness" band is 21–24%; female athletes are often 14–20%. Going much lower than that is hard to keep and can stop periods (see "How low is too low?" below). Abs usually start to show at about 16–20% for women: body fat to see abs.

Body fat percentage chart for men

Men: body fat % by age
AgeLowHealthyOverObese
20–39<88–1920–2425+
40–59<1111–2122–2728+
60–79<1313–2425–2930+

Healthy body fat for Asian adults

At the same BMI, Asian adults carry more body fat, especially when young: that's why Asian BMI cut-offs are lower. The same study found these ranges:

Asian adults: body fat % by age
AgeLowHealthyOverObese
Women 20–39<2525–3435–3940+
Women 40–59<2525–3536–4041+
Women 60–79<2626–3536–4041+
Men 20–39<1313–2223–2728+
Men 40–59<1313–2324–2829+
Men 60–79<1414–2324–2829+
Gallagher et al. 2000, Table 3.

The ACE body fat chart

American Council on Exercise categories (not age-adjusted)
CategoryWomenMen
Essential fat10–13%2–5%
Athletes14–20%6–13%
Fitness21–24%14–17%
Average25–31%18–24%
Obese32% +25% +

The ACE chart is the one most calculators show. It's useful for fitness goals but ignores age: a 65-year-old woman at 33% is "obese" on ACE but healthy on the age-adjusted chart above. The body fat calculator shows both.

Is 15%, 20%, 25% or 30% body fat good?

Average body fat percentage

From the average American sizes (CDC, 2015–2018: women 77.5 kg (171 lb) at 161 cm, men 90.6 kg (200 lb) at 175 cm), the BMI-based estimate at age 40 is about 39% for women and 26% for men: both above the healthy range. The average isn't the healthy target.

How low is too low?

Some fat is essential: about 10–13% for women and 2–5% for men (ACE). Below about 14% for women and 6% for men, health risks rise. For women, missed periods are a common early sign, and bone and hormone health suffer. Bodybuilders on stage go near these levels only briefly. You can't have 0% or 1% body fat and live.

Body fat vs BMI

These ranges were built from BMI, so for most people the two agree. They part ways for muscular people (high BMI, low fat) and for "skinny fat" people (normal BMI, high fat). More in BMI vs body fat percentage. More on the second group: skinny fat.

Getting into the healthy range

Use the body fat calculator with a goal body fat to see your weight there and how long it takes, then the calorie deficit calculator for the calories. Keep protein up and lift, so the weight you lose is fat; see how much protein to lose weight. Step by step: how to lower your body fat percentage.

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