Body fat percentage explained
Body fat percentage is the share of your weight that is fat. It is one of the most useful numbers in health because, unlike the scale or BMI, it tells you what your weight is actually made of.
What is a healthy range?
It depends on age and sex, and "healthy" is a band, not a single number. As a rough guide:
- Women: around 21 to 33 percent is commonly considered healthy.
- Men: around 8 to 20 percent.
Essential fat (the minimum your body needs) is higher for women, which is normal and healthy. Athletes often sit below these ranges.
How it is measured
- Tape method (U.S. Navy): uses neck, waist and hip measurements. Free, repeatable, good for tracking.
- Smart scales (BIA): convenient but can be inconsistent day to day.
- DEXA scan: the most accurate, but it costs money and needs a clinic.
For tracking change over time, consistency matters more than absolute accuracy. Use the same method each time.
A falling body fat percentage while your weight holds steady means you are losing fat and keeping muscle, the ideal outcome.
Estimate yours
Use the body fat calculator for a tape-based estimate, then track it alongside lean mass in the muscle tracker.
Track your body composition
See how much of your weight loss is muscle, free and private.
Open the muscle tracker