Average Body Fat Percentage — Am I Normal?
From a DEXA, calipers, or our Navy-method calculator. Healthy ranges differ by sex — filter below.
What is a healthy body fat percentage?+
It is sex-specific, so use the sex filter. Rough healthy ranges: men ~10–20%, women ~18–28% (women carry more essential fat). "Athletic" runs lower; above ~25% in men and ~32% in women is generally considered high. Essential fat floors are about 3–5% (men) and 10–13% (women).
How accurate are body fat measurements?+
DEXA is the practical gold standard; the US Navy circumference method and good calipers are within a few points; bioimpedance scales are the least reliable and swing with hydration. Whichever you use, track the trend with the same method rather than fixating on one absolute number.
Is body fat percentage better than BMI?+
For body composition, yes — BMI cannot tell muscle from fat, so a muscular person reads "overweight" by BMI despite low body fat. Body fat % (plus waist-to-height ratio) describes metabolic risk better than BMI alone.
How do I lower body fat without losing muscle?+
A modest calorie deficit, high protein (~1.6 g/kg), and resistance training preserve muscle while fat drops. Aggressive deficits without training burn muscle too — slower is better for body composition.
See how you compare.
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