Ideal Body Fat Percentage Calculator
Find the right body fat target for your age, gender, and lifestyle
Understanding Ideal Body Fat
There's no single 'ideal' body fat percentage - it varies based on age, gender, activity level, and personal goals. What matters is finding a sustainable level that supports your health and lifestyle.
Key Point
Health should be the priority. Very low body fat isn't always healthier and can actually impair athletic performance and hormonal health.
Factors That Affect Ideal Body Fat
- Age: Body fat naturally increases with age. What's healthy at 25 differs from what's healthy at 55.
- Gender: Women naturally carry more essential fat for reproductive health.
- Activity Level: Athletes may benefit from lower body fat for performance, but there are limits.
- Goals: Aesthetic goals differ from health goals. Sustainable is more important than extreme.
Body Fat Percentage Ranges
Men
| Age Group | Athletic | Fitness | Average |
|---|---|---|---|
| 20-29 | 6-13% | 14-17% | 18-24% |
| 30-39 | 8-15% | 16-19% | 20-25% |
| 40-49 | 10-17% | 18-21% | 22-27% |
| 50-59 | 12-19% | 20-23% | 24-29% |
| 60+ | 13-20% | 21-24% | 25-30% |
Women
| Age Group | Athletic | Fitness | Average |
|---|---|---|---|
| 20-29 | 13-20% | 21-24% | 25-31% |
| 30-39 | 14-21% | 22-25% | 26-32% |
| 40-49 | 16-23% | 24-27% | 28-33% |
| 50-59 | 19-26% | 27-30% | 31-36% |
| 60+ | 20-27% | 28-31% | 32-38% |
Health Considerations
Very low body fat can cause hormonal issues, weakened immunity, and decreased performance. For most people, staying in the 'fitness' to 'average' range provides the best balance of health, performance, and sustainability.