Body fat percentage is the share of fat tissue in total body mass. Unlike the number on the scale and BMI, it shows not "how much you weigh" but what your body is made of.
Two people of the same weight and height can have completely different body fat — and different health. That is why body composition is more informative than weight alone.
Reference ranges
Approximate ranges for adults:
| Men (normal) | about 10 – 20 % |
| Women (normal) | about 18 – 28 % |
| Obesity | men > 25 %, women > 32 % |
What an elevated level means
An elevated body fat percentage — especially from visceral fat around the organs — is linked to insulin resistance, hypertension and heart disease.
Importantly: you can have a normal weight and BMI but a high body fat percentage and little muscle ("skinny-fat") — and that is a hidden risk.
Body fat is lowered by a calorie deficit, movement and especially strength training, which preserves muscle.
What a low level means
Too low a body fat percentage is also unhealthy. In women it can disrupt the menstrual cycle and hormones; in both sexes it can lower immunity and performance. The minimum necessary ("essential") fat is about 3–5% in men and about 10–13% in women.
How the test is done
The most accurate methods are bioimpedance, DEXA or caliper measurement. At home you can estimate it from body circumferences (the US Navy method).
Our calculators estimate body fat percentage and composition from simple measurements — no devices needed.
What affects the value
- Calorie balance — a deficit lowers fat, a surplus raises it.
- Strength training — preserves muscle during weight loss.
- Sex — the normal fat range is higher in women.
- Age — over the years the fat share usually rises and muscle falls.
- Hormones — sex hormones and cortisol affect distribution.
Calculate using this marker
Calculators where Body fat percentage is used directly:
Frequently asked questions
What body fat percentage is normal?
Roughly 10–20% for men and 18–28% for women; in women the norm is physiologically higher. Obesity is considered above ~25% in men and ~32% in women. The ranges shift slightly with age.
Why is body fat percentage better than BMI?
BMI does not distinguish fat from muscle. A muscular person can have an "overweight" BMI at a low body fat percentage, while a lean, inactive person can have a normal BMI but a lot of fat and little muscle. Body fat percentage and composition show the real picture.
How do I measure body fat without a device?
Approximately — from body circumferences (neck, waist, hips). Our body-composition and body-fat calculators give an estimate from such measurements, without bioimpedance or DEXA.