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Body Fat Percentage Chart for Women
| Body Fat % | Category | What to Expect |
|---|---|---|
| 10-13% | Competition | Extreme definition. Hormonal disruption likely. |
| 14-17% | Elite Athletic | Visible abs. May affect menstrual cycles. |
| 18-22% | Athletic | Toned appearance. Sustainable for active women. |
| 23-27% | Fit | Curves with muscle tone. Ideal for most women. |
| 28-32% | Average | Softer curves. Statistically normal. |
| 33%+ | Overweight | Health risks increase. |
Where most women should aim: 20-26% balances health, aesthetics, and sustainability.
Women need more essential fat (10-13%) than men (2-5%) for hormonal health and reproductive function. Chasing male body fat levels is unhealthy.
Target Ranges by Goal
| Goal | Body Fat % |
|---|---|
| Health-focused | 20-26% |
| Aesthetics-focused | 18-23% |
| Athletic performance | 14-22% |
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%)