Find out where you stand: Get a free body fat estimate →
Healthy Body Fat for Men
| Age | Healthy | Athletic | Too Low |
|---|---|---|---|
| 20-29 | 10-20% | 6-13% | Below 6% |
| 30-39 | 12-22% | 8-15% | Below 8% |
| 40-49 | 14-24% | 10-17% | Below 10% |
| 50-59 | 16-26% | 12-19% | Below 12% |
| 60+ | 18-28% | 14-21% | Below 14% |
Where to aim: 12-18% balances health, aesthetics, and sustainability.
Below 10% requires extreme dedication and often causes hormonal issues. Above 25% increases disease risk.
Healthy Body Fat for Women
| Age | Healthy | Athletic | Too Low |
|---|---|---|---|
| 20-29 | 18-28% | 14-20% | Below 14% |
| 30-39 | 20-30% | 16-22% | Below 16% |
| 40-49 | 22-32% | 18-24% | Below 18% |
| 50-59 | 24-34% | 20-26% | Below 20% |
| 60+ | 26-36% | 22-28% | Below 22% |
Where to aim: 20-26% balances health, aesthetics, and sustainability.
Women need more essential fat (10-13%) than men (2-5%) for hormonal health. Going too low causes menstrual dysfunction and bone loss.
Target by Goal
| Goal | Men | Women |
|---|---|---|
| Health | 12-18% | 20-26% |
| Aesthetics | 10-14% | 18-23% |
| Athletics | 8-15% | 14-22% |
Don't chase the lowest number. Aim for the range you can sustain while feeling good.
Warning Signs You're Too Lean
- Constant fatigue
- Poor recovery
- Hormonal issues (low libido, missed periods)
- Always cold
- Getting sick often
How to Measure
- AI photo analysis — free, instant
- DEXA scan — most accurate, $100-150
- Bioimpedance scales — convenient, less accurate