Ideal Body Fat Percentage for Men and Women
Find out where you stand and what your goal should be.
"What should my body fat percentage be?" is a common question. The answer depends largely on your gender and your fitness goals. Women naturally carry more body fat than men due to biological differences.
Body Fat Categories (ACE Standards)
The American Council on Exercise (ACE) categorizes body fat percentages as follows:
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
Age-Adjusted Body Fat Percentage
As we age, our body composition naturally changes. We tend to lose muscle mass and gain fat. Therefore, the "ideal" range shifts slightly higher with age.
Jackson & Pollock Ideal Body Fat Chart
Men
- Age 20-29: 8-19%
- Age 30-39: 11-22%
- Age 40-49: 13-25%
- Age 50-59: 15-27%
- Age 60+: 17-30%
Women
- Age 20-29: 16-24%
- Age 30-39: 17-25%
- Age 40-49: 19-28%
- Age 50-59: 22-31%
- Age 60+: 22-33%
What is Essential Fat?
You'll notice the charts don't go down to 0%. That's because some body fat is essential for survival. It protects internal organs, regulates body temperature, and stores energy. Dropping below essential fat levels can be dangerous and lead to hormonal imbalances and organ failure.
Calculate Your Percentage Now
Don't guess. Use our calculator to get an accurate estimate based on your measurements.
Go to Body Fat Calculator