Body Fat Percentage Chart
Find your band on the chart, then decide what to do about it.
Body fat categories differ by sex. For men: essential 2 to 5 percent, athletes 6 to 13, fitness 14 to 17, average 18 to 24, obesity 25 and up. For women: essential 10 to 13, athletes 14 to 20, fitness 21 to 24, average 25 to 31, obesity 32 and up. A man at 15.5 percent sits in fitness; a woman at 26.6 percent sits in average.
The men's bands
Essential fat, 2 to 5 percent, is the minimum for basic function. Athletes run 6 to 13, fitness 14 to 17, average 18 to 24, and obesity starts at 25. Most healthy active men land in the fitness to average range.
Going below essential is dangerous: hormones, immunity, and organ function all suffer. The chart's bottom is a floor, not a goal.
The women's bands
Essential fat is 10 to 13 percent for women, reflecting reproductive physiology. Athletes run 14 to 20, fitness 21 to 24, average 25 to 31, and obesity starts at 32.
Women's bands sit higher at every level, which is normal. Comparing across sexes is meaningless; compare against your own band.
Using the chart well
One reading is a snapshot; the trend is the signal. Re-measure monthly with identical technique, same time of day, and watch the band, not the decimal.
If you sit in average and want fitness, the levers are the usual ones: strength training to add muscle, steady cardio, protein, and sleep. The chart tells you where you stand; habits move the needle.
Skip the arithmetic
Find your band with the free calculator.
Body fat chart questions
What is a good body fat percentage?
A good target for most active people is the fitness band: 14 to 17 percent for men and 21 to 24 percent for women. Average bands (18-24 men, 25-31 women) are fine too; the chart is guidance, not a verdict.
What body fat percentage is obese?
Obesity by body fat starts at 25 percent for men and 32 percent for women. These thresholds sit above the BMI-based obesity line because body fat measures composition directly.
Can body fat be too low?
Yes. Dropping below essential fat disrupts hormones, immunity, bone health, and organ function. Athletes who dip very low do it briefly for competition under supervision, not as a lifestyle.