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Body Fat Percentage Chart for Men
| Body Fat % | Category | What to Expect |
|---|---|---|
| 3-5% | Competition | Striated muscles, veins everywhere. Stage-day only. |
| 6-9% | Elite Lean | Abs visible in any lighting. Hard to maintain. |
| 10-14% | Athletic | Six-pack visible. Sustainable with discipline. |
| 15-19% | Fit | Some ab definition. Healthy long-term range. |
| 20-24% | Average | No visible abs. Statistically normal. |
| 25%+ | Overweight | Health risks increase. |
Where most men should aim: 12-18% balances health, aesthetics, and sustainability.
Below 10% requires extreme dedication and often causes low energy, poor recovery, and hormonal issues. Above 25% increases disease risk.
Target Ranges by Goal
| Goal | Body Fat % |
|---|---|
| Health-focused | 12-18% |
| Aesthetics-focused | 10-14% |
| Athletic performance | 8-15% |
Don't aim for the lowest number possible. Aim for the range you can sustain while feeling good.
How to Measure
Free options:
- AI photo analysis - instant estimate from your photo
- Visual comparison - compare to reference descriptions above
Paid options:
- DEXA scan ($100-150) - most accurate (±1-2%)
- Bioimpedance scales ($50-200) - convenient but varies with hydration (±4-6%)