Body Fat Index
High body fat can increase the risk of conditions such as diabetes and cardiovascular disease. Having too little body fat can also be harmful, potentially affecting fertility, immunity, and heart health.
Body mass index (BMI) is a rough estimate of body fat percentage. It is useful as a rough guide, but it has limitations. For example, people with high muscle mass may have a high BMI without high body fat.
Accurately measuring body fat is essential for assessing health risks.
Determine Your Body Fat Percentage
Use a tape measure to determine your waist, hip and neck circumference. Then input your gender and measurements below to receive a body fat index based on average values. The body fat index is not an indicator of fitness level since the calculation is made with no regard to height or weight.
Body fat percentage table for women
Women usually have slightly more body fat than men. Body fat also changes with age.
Ideal body fat percentages by age group are as follows:
Age 20–29
| Category | Percentage |
| dangerously low | under 14% |
| excellent | 14–16.5% |
| good | 16.6–19.4% |
| fair | 19.5–22.7% |
| poor | 22.8–27.1% |
| dangerously high | over 27.2% |
Age 30–39
| Category | Percentage |
| dangerously low | under 14% |
| excellent | 14–17.4% |
| good | 17.5–20.8% |
| fair | 20.9–24.6% |
| poor | 24.7–29.2% |
| dangerously high | over 29.2% |
Age 40–49
| Category | Percentage |
| dangerously low | under 14% |
| excellent | 14–19.8% |
| good | 19.9–23.8% |
| fair | 23.9–27.6% |
| poor | 27.7–31.9% |
| dangerously high | over 31.3% |
Age 50–59
| Category | Percentage |
| dangerously low | under 14% |
| excellent | 14–22.5% |
| good | 22.6–27% |
| fair | 27.1–30.4% |
| poor | 30.5–34.5% |
| dangerously high | over 34.6% |
Over 60
| Category | Percentage |
| dangerously low | under 14% |
| excellent | 14–23.2% |
| good | 23.3–27.9% |
| fair | 28–31.3% |
| poor | 31.4–35.4% |
| dangerously high | over 35.5% |
Body fat percentage table for men
Men also need to keep their body fat percentage in a healthy range. The ideal fat percentages are slightly lower in men than in women.
Ideal body fat percentages by age group are as follows:
Age 20–29
| Category | Percentage |
| dangerously low | under 8% |
| excellent | 8–10.5% |
| good | 10.6–14.8% |
| fair | 14.9–18.6% |
| poor | 18.7–23.1% |
| dangerously high | over 23.2% |
Age 30–39
| Category | Percentage |
| dangerously low | under 8% |
| excellent | 8–14.5% |
| good | 14.6–18.2% |
| fair | 18.3–21.3% |
| poor | 21.4–24.9% |
| dangerously high | over 25% |
Age 40–49
| Category | Percentage |
| dangerously low | under 8% |
| excellent | 8–17.4% |
| good | 17.5–20.6% |
| fair | 20.7–23.4% |
| poor | 23.5–26.6% |
| dangerously high | over 26.7% |
Age 50–59
| Category | Percentage |
| dangerously low | under 8% |
| excellent | 8–19.1% |
| good | 19.2–22.1% |
| fair | 22.2–24.6% |
| poor | 24.7–27.8% |
| dangerously high | over 27.9% |
Over 60
| Category | Percentage |
| dangerously low | under 8% |
| excellent | 8–19.7% |
| good | 19.8–22.6% |
| fair | 22.7–25.2% |
| poor | 25.3–28.4% |
| dangerously high | over 28.5% |