Key facts
- Reflects composition, not just weight.
- Essential fat differs for men and women.
- Measured by calipers, BIA, DEXA, or Navy method.
- Lower isn't always healthier — there's a healthy range.
Body fat percentage tells you what your weight is actually made of. Two people at the same weight can look and perform very differently depending on how much of that weight is fat versus muscle, which is why composition is often more meaningful than the scale.
It can be estimated several ways — skinfold calipers, bioelectrical impedance, the US Navy tape method, or a DEXA scan for the most accuracy. Healthy ranges differ by sex (women carry more essential fat than men), and extremely low body fat isn't healthier — there's an optimal range for health and performance.
Frequently asked questions
What's a healthy body fat percentage?
Roughly 10–20% for men and 18–28% for women is often considered healthy, though athletic and essential ranges vary. Extremely low body fat can harm hormones and health.
What's the most accurate way to measure body fat?
A DEXA scan is among the most accurate. Calipers, bioelectrical impedance, and the Navy method are more accessible but less precise — consistency matters most for tracking change.
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