Ideal Body Fat Percentage by Age & Gender

By Kim Fields

Published: May 7, 2025

Ideal Body Fat Percentage by Age & Gender

There is such a stigma attached to the word “fat” that we now consider it rude and degrading. The last thing you want to hear is that you look fat or the word being associated with your body type.

Maybe it is the health issues attached to it, or our idealization of a certain body type, that we have always failed to acknowledge that our body needs fat to survive. But the moment I tell you that you need to maintain a certain level of fat, your self-consciousness will take over.

So, the perfect way to appease your mind and body, in this case, is to acknowledge the ideal fat percentage. The idea is to achieve a balance where you look great and feel better from the inside.

In this blog, I have talked about your body’s healthy composition levels and the side effects of risking those levels. Read along to find out and be better informed about your body.

What Is Body Fat Percentage?

This question might seem like an intervention or even hint at audacity if asked in a normal setting. We tend to look down on different body shapes owing to a certain social conditioning. However, science doesn't care about conditioning; all it knows is that you have to maintain a healthy body fat level for proper functioning.

Body fat percentage is the amount of fat in your body compared to your muscles. It is a simple calculation of the total fat in your body divided by the total body mass multiplied by hundred.

Now, the next thing that you might wonder is how it is different from body weight, then? Ain’t body weight and body fat the same thing? Well, yes or no. Body fat is just the fat percentage in your body, while your body weight is the total of it. If you wish to know your body weight, you have to calculate its muscle, bone, tissues, and everything else.

Types of body fat:

This is where things get a bit interesting, as you might start seeing your body in a different light altogether. Our body requires a list of fats in a standardized amount to survive. Do you know we need fat to protect our organs and cell structure, for hormonal balance, and it can even impact brain and sexual function? A quick overview of the various kinds of fats will help you understand this better.

White Fat: White fat, or the adipose tissue, is the root cause of all problems and your struggles. All the fat accumulation in your abdomen, thighs, or hips is because of this one. But it is also a major source of energy and stores it in your body. Additionally, it controls hormone production and, most importantly protects your organs from damage.
Brown Fat: Brown fat or brown adipose tissue is used for producing heat or energy in your body. It is present in the mitochondria of your cell and can be found in the neck, upper back, and around the kidneys.
Beige Fat: Beige fat is known to help combat obesity and various metabolic diseases. It is also one of the key instigators of burning calories to produce heat. Beige fat is scattered beneath the skin and can be found in the collarbone and spine of a human.
Subcutaneous Fat: This is the type of fat that is responsible for body image issues in us humans. It is stored right beneath your skin and is generally less harmful as compared to the visceral fat.
Visceral Fat: You have to be extra careful with this one, as it is responsible for protecting your organs. Visceral fat is found surrounding the internal organs like the liver, pancreas, and intestines within the abdominal cavity. A high level of visceral fat can lead to cardiovascular diseases, inflammation, and so much more.

Ideal Body Fat Percentage Ranges

Needless to say, our body needs to maintain a certain limit when it comes to the fat composition. Plus, as men and women are physiologically built differently, we have to understand it from the perspective of gender, too. But think about this, you cannot be a twenty-year-old adult and have the ideal body fat composition of a sixty-year-old. So, age plays a significant factor too. Here is a quick table to help you understand this better:

Gender

Age Group

Ideal Visceral Fat Level

Men

20–39 years

8% – 19%

40–59 years

11% – 21%

60–79 years

13% – 24%

Women

20–39 years

21% – 32%

40–59 years

23% – 33%

60–79 years

24% – 35%

But before you misdiagnose yourself as overweight or unhealthy, you have to keep in mind that this is a generic chart. Owing to genetics or any other inbuilt issues, your body might not be able to keep up with this set standard. So the ideal way for you to react to this information is to seek professional guidance and then have a reaction. However, it is also critical for you to understand how to measure the body fat percentage in the human body. Let’s find out.

How to Calculate Body Fat Percentage

There are multiple ways in which you can asses the percentage of the fat in your body. But before we begin, I would like to remind you to be mindful of any online app that promises to calculate your body fat. Most of the time, they lack credibility, and misleading results can cause anxiety.

DEXA Scan (Dual-Energy X-ray Absorptiometry): You have to visit a clinic for this one, as it includes low-level X-rays to differentiate between bone mass, lean tissue, and fat tissue. Even though it is a highly accurate method, it can be expensive and also expose you to minor radiation.
Skinfold calipers: It is one of the easiest and convenient ways to measure your body fat. Skinfold Calipers are a set of tools designed to measure the thickness of a fold of skin and the underlying fat layer. It works on the principle of the pinch and layer method, where you pinch the skin and underlying fat between your thumb and forefinger, pulling it away from the muscle. But the problem with a technique like this is that you have to be skilled enough to have your way around it.

Smart Scales (Bioelectrical Impedance Analysis - BIA): BIA is an interesting technique to help you assess your body’s composition. It measures the power of your resistance by sending a low-level electrical current through the body. As your body shows resistance, it helps the scale to understand the body fat, muscle mass, and bone density. This is one of the easiest ways to get your way around your body fat measurement. However, you have to keep in mind that BIA is an estimate and not as accurate as DEXA scans.

Risks of Low or High Body Fat

Our obsession with social media has limited our thinking about our body image. We don’t even consider the repercussions of having low body fat. If you get to make three wishes right now, there is almost an eighty percent chance that you will ask for a body idolised online.

However, people who truly love their bodies understand that an ideal body composition has its share of fat. But to help reinstate this fact again, let us see what the risks are involved in low and high body fat composition.

Risks of Low Body Fat Composition:

What will happen if you miss out on maintaining your ideal body fat composition? Well, your body might just collapse. Firstly, regardless of your gender, your body will collapse without the ideal fat composition.

Your body fat supports the immune system, so low levels can impair the body's ability to fight infections and recover from illness. Plus, it can also hamper your bone density and decrease energy levels. Infact, low body fat can also result in nutrient deficiency as fat adequate fat is necessary for the absorption of fat-soluble vitamins (A, D, E, and K).

Not only that it results in major hormonal issues for both men and women. You will be surprised to know that low body fat can lead to decreased estrogen levels, resulting in irregular menstrual cycles, fertility issues, and so much more. Whereas for men, it can hamper their libido and testosterone levels, along with muscle mass and their overall mood.

Risks of High Body Fat Composition:

Needless to say, a higher body fat composition can also disrupt the entire body. It can lead to various complications and even cognitive decline. High body fat increases the risk of heart disease and stroke by contributing to high blood pressure, high cholesterol. Along with that, you will find that excess fat, especially visceral fat, can lead to insulin resistance, a precursor to type 2 diabetes.

Plus, there is always a threat of respiratory and sleep disorders, asthma, and sleep apnea. You will also have to struggle with cancer risks, joint issues, and obesity is also a major precursor of hormonal imbalance. It can affect fertility and increase the risk of complications during pregnancy.

Along with all the serious health issues, we also have to acknowledge the mental trauma that will haunt you if you do not adhere to an ideal body standard. You cannot have your way around if you are too slim or too obese. There is always going to be an ideal standard that you have to chase in order to fit in.

Tips to Achieve Ideal Body Fat

There are quite a few quick anecdotes that you can rely on in order to achieve that ideal body fat. It is a list of a few harmless measures that will align your body with your goals and help you achieve the perfect number:

Focusing on your proteins will help you with fat loss and preserve your muscle gain. Opting for lean sources will boost metabolism, reduce appetite, and support muscle retention. However, if you are looking towards a healthy weight gain, you can increase your calorie intake, eat more frequently, and rely on nutrient-dense food.
Opt for an exercise routine that complies well with your body type. You cannot rely on excessive cardio if you wish to retain fat, and so on. The ideal way to formulate this routine is to seek advice from a trained professional who understands the nuances of the human body.
Maintaining a consistent sleep schedule will help with muscle recovery, hormone balance, and appetite control. Plus, it also helps with better metabolism and stress regulation.
Lastly, you have to ensure that you monitor your progress efficiently to assess your progress. Track your fat percentage, muscle mass, and other non-scale victories like energy levels, sleep quality, and strength improvements. You can use tools like smart scales, calipers, or progress photos for a clearer picture.

Conclusion

Dealing with body fat is both a necessary and sensitive issue. It is one of those things that not only alters your life physically but also impacts your mental well-being. Our fascination with the social media–idealized body image has made us turn a blind eye to the essential role fat plays in maintaining a healthy, functioning body.

It's important to remember that everyone's body is different, and there is no one-size-fits-all when it comes to fat composition. If you find yourself struggling to achieve or maintain an ideal fat percentage despite consistent efforts, you must seek professional help and understand your body’s needs most conveniently. You have to remember that you live in your body and it's your ultimate wealth so leave no stone unturned to make yourself comfortable.

Frequently Asked Questions

Does body fat percentage increase with age?

Yes, body fat tends to increase with age due to slower metabolism.

Can I have a low BMI and high body fat?

Having a low BMI and high body fat is known as being" skinny fat" or normal weight obesity. It is also an indicator that your weight is normal, but your fat percentage is high.

Is body fat more important than weight?

Yes, body fat gives a clearer picture of your health condition than overall weight.

How do athletes maintain low body fat?

Athletes follow strict diets and consistent training routines. They balance strength training, cardio, and proper recovery.

How long does it take to reduce body fat?

The timeline will depend on your body type, your physiological structure, diet, and workout routine.

Can body fat percentage be too low?

Yes, extremely low fat can harm hormones and organ function. It can also lead to fatigue, fertility issues, weak immunity, and so many other complications.

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