Body Fat Percentage by Age & Gender
Ranges by Age and Gender
You need to know that maintaining the right body fat is vital for your health. It changes with your age and differs between women and men. Here’s how it breaks down into six tiers, each showing different health risks or benefits.
How to Use This Information
- Check Yourself: See where your body fat stands in these tiers.
- Set Goals: If you’re not in the healthy range, set realistic goals to improve. Use the % you select in the Calculator.
- Monitor Progress: Keep track of your body fat to stay on the right path.
Key Points to Remember
- Age and Gender Matter: Women naturally have higher body fat than men. As you age, your body fat changes.
- Low Body Fat: Can cause hormonal issues, weak bones, and a poor immune system.
- High Body Fat: Raises the risk of heart disease, diabetes, and joint problems.
- Tier Overlaps: Notice that for women aged 40-49, the “Poor” and “High” tiers overlap between 31.3% and 31.9%. Make sure your ranges are clear to avoid confusion.
- Personal Factors: Everyone is different. These numbers are guidelines. For personal advice, talk to a healthcare professional.
- Stay Balanced: Aim for the “Excellent/Fit” or “Good/Normal” tiers. It helps you stay healthy and feel good.
Body Fat Ranges by Age and Gender
Unhealthy: Too High or too Low
When your body fat moves above or below the optimal range for your age, your risk of health problems increases. In more technical terms, you may become more prone to cardiometabolic issues like high blood pressure or insulin resistance. Once your body fat surpasses certain thresholds, it becomes hazardous to your health. The tables below list “Good Shape” and “Normal” ranges by age. Any percentage outside these ranges can be unhealthy.
Healthy: Fit and Normal
This table highlights the optimal body fat percentage ranges for by age range and gender. Maintaining a body fat percentage within these sweet spots generally indicates good fitness, though there might still be opportunities for improvement. If your percentage falls below or above these ranges, it’s a signal to pay closer attention to your health. The further you stray from the ideal range, the more important it becomes to take proactive steps to enhance your fitness and well-being.
Women
Age |
Excellent (Fit) |
Good (Normal) |
| 20-29 | 14% to 16.5% | 16.6% to 17.3% |
| 20-39 | 14% to 17.4% | 17.4% to 19.7% |
| 40-49 | 14% to 19.8% | 19.8% to 22.4% |
| 50-59 | 14% to 22.5% | 22.5% to 23.1% |
| 60-69 | 14% to 23.2% | 23.2% to 27.9% |
Men
Age |
Excellent (Fit) |
Good (Normal) |
| 20-29 | 8% to 10.5% | 10.5% to 14.4% |
| 20-39 |
8% to 14.5% |
14.5% to 17.3% |
| 40-49 |
8% to 17.4% |
17.4% to 19.0% |
| 50-59 | 8% to 19.1% | 19.1% to 19.6% |
| 60-69 | 8% to 19.7% | 19.7% to 22.6% |
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