Body Fat Percentage by Age and Gender
Find out what your body fat percentage means. Select your value to see a personalized breakdown by age, gender, and fitness level.
Body Fat Percentage - Male
| Age Group | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 years | 25+ | 20-25 | 15-20 | 11-15 | 8-11 | < 8 |
| 30-39 years | 27+ | 22-27 | 17-22 | 13-17 | 10-13 | < 10 |
| 40-49 years | 29+ | 24-29 | 19-24 | 15-19 | 12-15 | < 12 |
| 50-59 years | 31+ | 26-31 | 21-26 | 17-21 | 14-17 | < 14 |
| 60-69 years | 33+ | 28-33 | 23-28 | 19-23 | 16-19 | < 16 |
| 70+ years | 35+ | 30-35 | 25-30 | 21-25 | 18-21 | < 18 |
| % | ||||||
Body Fat Percentage - Female
| Age Group | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 20-29 years | 33+ | 28-33 | 23-28 | 19-23 | 16-19 | < 16 |
| 30-39 years | 34+ | 29-34 | 24-29 | 20-24 | 17-20 | < 17 |
| 40-49 years | 36+ | 31-36 | 26-31 | 22-26 | 19-22 | < 19 |
| 50-59 years | 38+ | 33-38 | 28-33 | 24-28 | 21-24 | < 21 |
| 60-69 years | 40+ | 35-40 | 30-35 | 26-30 | 23-26 | < 23 |
| 70+ years | 42+ | 36-42 | 31-36 | 27-31 | 24-27 | < 24 |
| % | ||||||
What is Body Fat Percentage?
Body fat percentage measures the proportion of your total body weight that is fat tissue, expressed as a percentage. Unlike BMI, which only considers height and weight, body fat percentage distinguishes between fat mass and lean mass (muscle, bone, organs, water). Healthy body fat ranges differ significantly between men and women due to essential fat requirements: women need 10-13% essential fat for hormonal and reproductive function, while men need 3-5%. Research links excess body fat to increased risk of cardiovascular disease, type 2 diabetes, and metabolic dysfunction, while extremely low body fat impairs hormone production and immune function.
Measuring with Apple Watch
Apple Watch does not measure body fat percentage directly. The most accessible method is a smart scale with bioelectrical impedance analysis (BIA), such as Withings Body+, Renpho, or Eufy. For clinical accuracy, DEXA scans and InBody machines provide the gold standard. Many smart scales sync body composition data to Apple Health, and Vita can import this data to track your body fat trends over time. For consistent readings with BIA scales, measure at the same time of day, well-hydrated, and before eating or exercising.
Check your score
By Age & Gender
Frequently Asked Questions
What is a healthy body fat percentage?
Healthy body fat depends on age and gender. For men, 10-20% is generally considered fit, with athletes often at 6-13%. For women, 18-28% is healthy, with athletes at 14-20%. These ranges shift upward with age by roughly 2-3% per decade. The ACE (American Council on Exercise) classifies body fat into Essential Fat, Athletes, Fitness, Average, and Obese categories.
How is body fat percentage measured?
Common methods include smart scales with bioelectrical impedance (BIA), DEXA scans, hydrostatic weighing, skinfold calipers, and InBody machines. Smart scales are the most accessible for home use, while DEXA provides the highest accuracy. For reliable tracking, use the same method and conditions each time.
Why is body fat percentage better than BMI?
BMI only uses height and weight, so it cannot distinguish between muscle and fat. A muscular athlete and an inactive person can have the same BMI but very different body fat levels. Body fat percentage gives a more accurate picture of body composition and health risk.
How does body fat percentage change with age?
Body fat tends to increase with age as metabolism slows and muscle mass naturally declines (sarcopenia). The healthy range shifts upward by roughly 2-3% per decade. However, resistance training and adequate protein intake can significantly slow age-related fat gain and muscle loss.
Can body fat be too low?
Yes. Below essential fat levels (approximately 3-5% for men and 10-13% for women), the body cannot function properly. Extremely low body fat impairs hormone production (including testosterone and estrogen), weakens the immune system, reduces bone density, and can cause organ damage. Sustainable leanness stays above essential fat thresholds.
Track your Body Fat Percentage with Vita
All your Apple Watch health data in one place. No account needed, no data leaves your phone.
Download on the App Store