For adult men, about 18 to 24 percent body fat is average, 14 to 17 percent is fit, 6 to 13 percent is athletic, and 25 percent or more is high. Healthy ranges rise a little with age, and visible abs usually appear around 10 to 12 percent.
Body fat percentage tells you more than weight or BMI, because it shows what your weight is made of. Here are the numbers for men.
The ranges for adult men
- 2 to 5 percent: essential fat, the minimum for health (competitive bodybuilders only, briefly)
- 6 to 13 percent: athletic
- 14 to 17 percent: fit
- 18 to 24 percent: average
- 25 percent and over: high, and linked to more health risk
By age
Body fat tends to rise with age, partly because muscle declines. Rough healthy ranges often used:
- 20 to 39 years: about 8 to 20 percent
- 40 to 59 years: about 11 to 22 percent
- 60 years and over: about 13 to 25 percent
What each level looks like
- 10 to 12 percent: visible abs in good light, clear muscle outlines
- 15 percent: fit, some outline of the abs, a lean face
- 20 percent: softer middle, no visible abs
- 25 percent and above: a clear belly, fat around the chest and waist
Fat distribution differs between people, so two men at the same percentage can look different.
Visible abs are a look, not a health target. Somewhere between 12 and 20 percent is a healthy, sustainable range for most men.
How to measure it
- Tape measure (US Navy method): height, neck and waist. Accurate enough to track change, and free. Use the body fat calculator on this page.
- Smart scales: convenient but jump with hydration. Track the trend, not single readings.
- DEXA scan: the most accurate common option, but it costs money.
Measure at the same time of day, every two to four weeks.
How to bring it down
A small calorie deficit (300 to 500 a day), 1.6 to 2.2 g of protein per kg of bodyweight, lifting two to four times a week, more steps and 7 hours of sleep. Expect about 0.5 to 1 percentage point of body fat a month at a steady pace.
The takeaway
Average is 18 to 24 percent, fit is 14 to 17. Measure with a tape, track every few weeks, and focus on the trend. Shulah keeps your weight, and its milestones, in one place as you work toward your target.