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What Is a Healthy Body Fat Percentage? Guide for Men and Women (2025)
What Is a Healthy Body Fat Percentage? Guide for Men and Women (2025)
Oct 10, 2025
Body fat percentage is one of the clearest ways to understand your health, not just how much you weigh. It gives you a clearer picture of what’s happening inside your body and helps you set realistic goals.
If you’ve ever wondered, “What’s a healthy body fat percentage for me?”, this simple guide breaks it down clearly for both men and women.
Whether you’re just starting your fitness journey or looking to fine-tune your training with a personal trainer in Wilmslow or Alderley Edge, this is for you.
What is body fat percentage and why does it matter?
Body fat percentage shows how much of your body is made up of fat compared to everything else: muscle, bones, water, and organs.
Many people rely only on the scale. But the number you see there doesn’t tell the whole story. Two people can weigh the same but look and feel completely different because their body fat percentages are not the same.
A healthy body fat percentage gives your body the energy it needs, supports hormones, and protects your organs. Too much or too little can lead to health problems, so it’s about finding a balanced range, not chasing extremes.
How is body fat percentage different from BMI?
You might have heard of BMI (Body Mass Index). It’s a common way to estimate if someone’s weight is in a healthy range.
But BMI doesn’t look at what your weight is made of. Someone with more muscle might be labelled “overweight” even if their fat levels are healthy.
Body fat percentage is more accurate because it shows your body composition, not just your weight. This is why many people now use it to track progress instead of relying on BMI alone.
How do you measure body fat percentage?
There are a few ways to measure your body fat percentage. Some can be done at home, while others give more advanced results. What matters most is picking one method and staying consistent. That way, you can track your progress accurately over time.
1. Bioelectrical Impedance Scales
These are the smart scales you might have seen in gyms or even at home. When you step on the scale, a tiny electrical signal passes through your body. Because fat and muscle conduct electricity differently, the device can estimate how much of your body is made up of fat.
Easy to use, just step on and wait a few seconds.
Good for tracking changes over time.
Results can vary depending on your hydration and the time of day, so check under similar conditions each time.
2. Skinfold Calipers
This method involves gently pinching the skin in specific areas (like the triceps, abdomen, or thigh) and measuring the thickness with a small tool called a caliper. A trained professional or personal trainer can use these numbers to calculate your body fat percentage.
Affordable and fairly accurate when done by someone experienced.
Great for tracking fat loss in specific areas.
Accuracy depends on proper technique, so a professional does it best.
3. DEXA Scan (Dual-Energy X-ray Absorptiometry)
A DEXA scan is a medical-grade method that gives one of the most accurate readings of body fat, lean mass, and even bone density. You lie still on a table while the machine scans your body.
Highly precise, gives a full breakdown of your body composition.
Usually done in medical or specialised fitness facilities.
It’s more expensive than other methods and not something you’d do frequently.
4. Tape Measurements
This is one of the most straightforward and most practical methods. Using a soft measuring tape, you can track the size of areas like your waist, hips, arms, and thighs. While it doesn’t give you a body fat percentage number directly, it clearly shows how your body is changing.
Easy to do at home and cost-free.
Helpful for spotting progress that the scale might not show.
Be consistent with where and how you measure to keep results reliable.
What is a healthy body fat percentage for men?
For men, a healthy body fat percentage depends on age, lifestyle, and goals. Here’s a general guide:
Category | Body Fat % |
Essential fat | 2-5% |
Athletes | 6-13% |
Fitness | 14-17% |
Average | 18-24% |
High / Obese Risk | 25%+ |
Men naturally have lower fat levels than women because of hormonal and biological differences. A percentage between 10% and 20% is considered healthy for most active men.
Very low levels might look “lean” but can lead to low energy, fatigue, and hormonal problems if not managed carefully. A personal trainer can help find the right balance for your goals.
According to Harvard Health, maintaining a healthy body fat percentage can support long-term heart health and overall wellbeing.
What is a healthy body fat percentage for women?
For women, healthy body fat levels are slightly higher. This is completely normal and important for overall health. Here’s a simple guide:
Category | Body Fat % |
Essential fat | 10-13% |
Athletes | 14-20% |
Fitness | 21-24% |
Average | 25-31% |
High / Obese Risk | 32%+ |
Women need more body fat to support hormones, bone health, and reproductive function. A range between 20% and 30% is generally considered healthy.
When levels drop too low, women may experience hormonal imbalances, irregular cycles, and lower energy. This is why it’s so important to focus on health over just aesthetics.
How does age affect a healthy body fat percentage?
As we get older, our metabolism naturally slows down. That’s why a healthy body fat percentage can shift over time.
Younger adults may sit at the lower end of the healthy range.
Middle-aged adults may naturally hold a little more body fat.
Older adults should focus on strength and maintaining lean muscle.
Staying active, eating well, and working with a personal trainer near you can help you maintain a healthy range at every stage of life.
What happens when body fat percentage is too high or too low?
A little body fat is essential for good health, but when levels rise too high, it can start to affect your body in ways that go beyond appearance.
Carrying excess fat increases the risk of heart disease, diabetes, and other long-term health problems. It can also disrupt your hormone balance and lower your energy levels, making everyday movement or exercise feel harder than it should. Over time, this can affect both your performance and your overall well-being.
On the other hand, having too little body fat can be just as harmful. When levels drop too low, your body may struggle to maintain energy, mood, and proper hormone function. Women, in particular, can experience changes in their menstrual cycles and reduced bone health, while both men and women may notice fatigue and slower recovery.
That’s why aiming for a balanced, healthy body fat percentage is so important. It supports your body’s natural functions without pushing it to unhealthy extremes.
How can you lower or maintain a healthy body fat percentage?
The good news? You don’t need extreme diets or endless cardio to lower your body fat percentage. Real, lasting change comes from simple habits done consistently.
Start with these key steps:
Strength Training
Building lean muscle doesn’t just sculpt your body. It turns your metabolism into a steady burn machine. The more muscle you have, the more energy your body uses, even while resting. If you’re new to lifting or want expert guidance, our BUILD training programme is designed to help you build strength safely and effectively.
Balanced Nutrition
Think nourishing, not restricting. Focus on whole foods: lean proteins to keep you full, healthy fats to support hormones, and plenty of fibre for steady energy. It’s about balance, not perfection.
Regular Movement
You don’t have to live in the gym to make real progress. A smart mix of strength, cardio, and active recovery keeps your body strong and your mind clear. Even daily walks make a difference. If you want a structured way to stay consistent, explore our FIT programme designed to help you move better and feel stronger.
Sleep & Stress
Your body does its best fat-burning and muscle-repairing work when you’re resting. Good sleep, stress management, and recovery are just as important as workouts.
Working with a personal trainer can make all of this easier. No guesswork, no fad diets, just a clear, sustainable plan designed for you.
Why healthy body fat percentages are different for men and women
Men and women naturally store fat differently.
Men tend to hold more fat around the belly.
Women often carry more fat around the hips, thighs, and chest.
These differences are driven by hormones and body structure. It’s why a healthy body fat percentage looks different for everyone.
The key is to set goals based on your body, not someone else’s.
Final Thoughts
We know starting your fitness journey can feel overwhelming. But you don’t have to do it alone.
Whether your goal is to trim down, build strength, or simply feel healthier every day, we’ll help you understand your numbers and create a plan that fits your life.
If you live in Wilmslow or Alderley Edge, you’re just one step away from working with a personal trainer who genuinely cares about your results.
Body fat percentage is one of the clearest ways to understand your health, not just how much you weigh. It gives you a clearer picture of what’s happening inside your body and helps you set realistic goals.
If you’ve ever wondered, “What’s a healthy body fat percentage for me?”, this simple guide breaks it down clearly for both men and women.
Whether you’re just starting your fitness journey or looking to fine-tune your training with a personal trainer in Wilmslow or Alderley Edge, this is for you.
What is body fat percentage and why does it matter?
Body fat percentage shows how much of your body is made up of fat compared to everything else: muscle, bones, water, and organs.
Many people rely only on the scale. But the number you see there doesn’t tell the whole story. Two people can weigh the same but look and feel completely different because their body fat percentages are not the same.
A healthy body fat percentage gives your body the energy it needs, supports hormones, and protects your organs. Too much or too little can lead to health problems, so it’s about finding a balanced range, not chasing extremes.
How is body fat percentage different from BMI?
You might have heard of BMI (Body Mass Index). It’s a common way to estimate if someone’s weight is in a healthy range.
But BMI doesn’t look at what your weight is made of. Someone with more muscle might be labelled “overweight” even if their fat levels are healthy.
Body fat percentage is more accurate because it shows your body composition, not just your weight. This is why many people now use it to track progress instead of relying on BMI alone.
How do you measure body fat percentage?
There are a few ways to measure your body fat percentage. Some can be done at home, while others give more advanced results. What matters most is picking one method and staying consistent. That way, you can track your progress accurately over time.
1. Bioelectrical Impedance Scales
These are the smart scales you might have seen in gyms or even at home. When you step on the scale, a tiny electrical signal passes through your body. Because fat and muscle conduct electricity differently, the device can estimate how much of your body is made up of fat.
Easy to use, just step on and wait a few seconds.
Good for tracking changes over time.
Results can vary depending on your hydration and the time of day, so check under similar conditions each time.
2. Skinfold Calipers
This method involves gently pinching the skin in specific areas (like the triceps, abdomen, or thigh) and measuring the thickness with a small tool called a caliper. A trained professional or personal trainer can use these numbers to calculate your body fat percentage.
Affordable and fairly accurate when done by someone experienced.
Great for tracking fat loss in specific areas.
Accuracy depends on proper technique, so a professional does it best.
3. DEXA Scan (Dual-Energy X-ray Absorptiometry)
A DEXA scan is a medical-grade method that gives one of the most accurate readings of body fat, lean mass, and even bone density. You lie still on a table while the machine scans your body.
Highly precise, gives a full breakdown of your body composition.
Usually done in medical or specialised fitness facilities.
It’s more expensive than other methods and not something you’d do frequently.
4. Tape Measurements
This is one of the most straightforward and most practical methods. Using a soft measuring tape, you can track the size of areas like your waist, hips, arms, and thighs. While it doesn’t give you a body fat percentage number directly, it clearly shows how your body is changing.
Easy to do at home and cost-free.
Helpful for spotting progress that the scale might not show.
Be consistent with where and how you measure to keep results reliable.
What is a healthy body fat percentage for men?
For men, a healthy body fat percentage depends on age, lifestyle, and goals. Here’s a general guide:
Category | Body Fat % |
Essential fat | 2-5% |
Athletes | 6-13% |
Fitness | 14-17% |
Average | 18-24% |
High / Obese Risk | 25%+ |
Men naturally have lower fat levels than women because of hormonal and biological differences. A percentage between 10% and 20% is considered healthy for most active men.
Very low levels might look “lean” but can lead to low energy, fatigue, and hormonal problems if not managed carefully. A personal trainer can help find the right balance for your goals.
According to Harvard Health, maintaining a healthy body fat percentage can support long-term heart health and overall wellbeing.
What is a healthy body fat percentage for women?
For women, healthy body fat levels are slightly higher. This is completely normal and important for overall health. Here’s a simple guide:
Category | Body Fat % |
Essential fat | 10-13% |
Athletes | 14-20% |
Fitness | 21-24% |
Average | 25-31% |
High / Obese Risk | 32%+ |
Women need more body fat to support hormones, bone health, and reproductive function. A range between 20% and 30% is generally considered healthy.
When levels drop too low, women may experience hormonal imbalances, irregular cycles, and lower energy. This is why it’s so important to focus on health over just aesthetics.
How does age affect a healthy body fat percentage?
As we get older, our metabolism naturally slows down. That’s why a healthy body fat percentage can shift over time.
Younger adults may sit at the lower end of the healthy range.
Middle-aged adults may naturally hold a little more body fat.
Older adults should focus on strength and maintaining lean muscle.
Staying active, eating well, and working with a personal trainer near you can help you maintain a healthy range at every stage of life.
What happens when body fat percentage is too high or too low?
A little body fat is essential for good health, but when levels rise too high, it can start to affect your body in ways that go beyond appearance.
Carrying excess fat increases the risk of heart disease, diabetes, and other long-term health problems. It can also disrupt your hormone balance and lower your energy levels, making everyday movement or exercise feel harder than it should. Over time, this can affect both your performance and your overall well-being.
On the other hand, having too little body fat can be just as harmful. When levels drop too low, your body may struggle to maintain energy, mood, and proper hormone function. Women, in particular, can experience changes in their menstrual cycles and reduced bone health, while both men and women may notice fatigue and slower recovery.
That’s why aiming for a balanced, healthy body fat percentage is so important. It supports your body’s natural functions without pushing it to unhealthy extremes.
How can you lower or maintain a healthy body fat percentage?
The good news? You don’t need extreme diets or endless cardio to lower your body fat percentage. Real, lasting change comes from simple habits done consistently.
Start with these key steps:
Strength Training
Building lean muscle doesn’t just sculpt your body. It turns your metabolism into a steady burn machine. The more muscle you have, the more energy your body uses, even while resting. If you’re new to lifting or want expert guidance, our BUILD training programme is designed to help you build strength safely and effectively.
Balanced Nutrition
Think nourishing, not restricting. Focus on whole foods: lean proteins to keep you full, healthy fats to support hormones, and plenty of fibre for steady energy. It’s about balance, not perfection.
Regular Movement
You don’t have to live in the gym to make real progress. A smart mix of strength, cardio, and active recovery keeps your body strong and your mind clear. Even daily walks make a difference. If you want a structured way to stay consistent, explore our FIT programme designed to help you move better and feel stronger.
Sleep & Stress
Your body does its best fat-burning and muscle-repairing work when you’re resting. Good sleep, stress management, and recovery are just as important as workouts.
Working with a personal trainer can make all of this easier. No guesswork, no fad diets, just a clear, sustainable plan designed for you.
Why healthy body fat percentages are different for men and women
Men and women naturally store fat differently.
Men tend to hold more fat around the belly.
Women often carry more fat around the hips, thighs, and chest.
These differences are driven by hormones and body structure. It’s why a healthy body fat percentage looks different for everyone.
The key is to set goals based on your body, not someone else’s.
Final Thoughts
We know starting your fitness journey can feel overwhelming. But you don’t have to do it alone.
Whether your goal is to trim down, build strength, or simply feel healthier every day, we’ll help you understand your numbers and create a plan that fits your life.
If you live in Wilmslow or Alderley Edge, you’re just one step away from working with a personal trainer who genuinely cares about your results.
Body fat percentage is one of the clearest ways to understand your health, not just how much you weigh. It gives you a clearer picture of what’s happening inside your body and helps you set realistic goals.
If you’ve ever wondered, “What’s a healthy body fat percentage for me?”, this simple guide breaks it down clearly for both men and women.
Whether you’re just starting your fitness journey or looking to fine-tune your training with a personal trainer in Wilmslow or Alderley Edge, this is for you.
What is body fat percentage and why does it matter?
Body fat percentage shows how much of your body is made up of fat compared to everything else: muscle, bones, water, and organs.
Many people rely only on the scale. But the number you see there doesn’t tell the whole story. Two people can weigh the same but look and feel completely different because their body fat percentages are not the same.
A healthy body fat percentage gives your body the energy it needs, supports hormones, and protects your organs. Too much or too little can lead to health problems, so it’s about finding a balanced range, not chasing extremes.
How is body fat percentage different from BMI?
You might have heard of BMI (Body Mass Index). It’s a common way to estimate if someone’s weight is in a healthy range.
But BMI doesn’t look at what your weight is made of. Someone with more muscle might be labelled “overweight” even if their fat levels are healthy.
Body fat percentage is more accurate because it shows your body composition, not just your weight. This is why many people now use it to track progress instead of relying on BMI alone.
How do you measure body fat percentage?
There are a few ways to measure your body fat percentage. Some can be done at home, while others give more advanced results. What matters most is picking one method and staying consistent. That way, you can track your progress accurately over time.
1. Bioelectrical Impedance Scales
These are the smart scales you might have seen in gyms or even at home. When you step on the scale, a tiny electrical signal passes through your body. Because fat and muscle conduct electricity differently, the device can estimate how much of your body is made up of fat.
Easy to use, just step on and wait a few seconds.
Good for tracking changes over time.
Results can vary depending on your hydration and the time of day, so check under similar conditions each time.
2. Skinfold Calipers
This method involves gently pinching the skin in specific areas (like the triceps, abdomen, or thigh) and measuring the thickness with a small tool called a caliper. A trained professional or personal trainer can use these numbers to calculate your body fat percentage.
Affordable and fairly accurate when done by someone experienced.
Great for tracking fat loss in specific areas.
Accuracy depends on proper technique, so a professional does it best.
3. DEXA Scan (Dual-Energy X-ray Absorptiometry)
A DEXA scan is a medical-grade method that gives one of the most accurate readings of body fat, lean mass, and even bone density. You lie still on a table while the machine scans your body.
Highly precise, gives a full breakdown of your body composition.
Usually done in medical or specialised fitness facilities.
It’s more expensive than other methods and not something you’d do frequently.
4. Tape Measurements
This is one of the most straightforward and most practical methods. Using a soft measuring tape, you can track the size of areas like your waist, hips, arms, and thighs. While it doesn’t give you a body fat percentage number directly, it clearly shows how your body is changing.
Easy to do at home and cost-free.
Helpful for spotting progress that the scale might not show.
Be consistent with where and how you measure to keep results reliable.
What is a healthy body fat percentage for men?
For men, a healthy body fat percentage depends on age, lifestyle, and goals. Here’s a general guide:
Category | Body Fat % |
Essential fat | 2-5% |
Athletes | 6-13% |
Fitness | 14-17% |
Average | 18-24% |
High / Obese Risk | 25%+ |
Men naturally have lower fat levels than women because of hormonal and biological differences. A percentage between 10% and 20% is considered healthy for most active men.
Very low levels might look “lean” but can lead to low energy, fatigue, and hormonal problems if not managed carefully. A personal trainer can help find the right balance for your goals.
According to Harvard Health, maintaining a healthy body fat percentage can support long-term heart health and overall wellbeing.
What is a healthy body fat percentage for women?
For women, healthy body fat levels are slightly higher. This is completely normal and important for overall health. Here’s a simple guide:
Category | Body Fat % |
Essential fat | 10-13% |
Athletes | 14-20% |
Fitness | 21-24% |
Average | 25-31% |
High / Obese Risk | 32%+ |
Women need more body fat to support hormones, bone health, and reproductive function. A range between 20% and 30% is generally considered healthy.
When levels drop too low, women may experience hormonal imbalances, irregular cycles, and lower energy. This is why it’s so important to focus on health over just aesthetics.
How does age affect a healthy body fat percentage?
As we get older, our metabolism naturally slows down. That’s why a healthy body fat percentage can shift over time.
Younger adults may sit at the lower end of the healthy range.
Middle-aged adults may naturally hold a little more body fat.
Older adults should focus on strength and maintaining lean muscle.
Staying active, eating well, and working with a personal trainer near you can help you maintain a healthy range at every stage of life.
What happens when body fat percentage is too high or too low?
A little body fat is essential for good health, but when levels rise too high, it can start to affect your body in ways that go beyond appearance.
Carrying excess fat increases the risk of heart disease, diabetes, and other long-term health problems. It can also disrupt your hormone balance and lower your energy levels, making everyday movement or exercise feel harder than it should. Over time, this can affect both your performance and your overall well-being.
On the other hand, having too little body fat can be just as harmful. When levels drop too low, your body may struggle to maintain energy, mood, and proper hormone function. Women, in particular, can experience changes in their menstrual cycles and reduced bone health, while both men and women may notice fatigue and slower recovery.
That’s why aiming for a balanced, healthy body fat percentage is so important. It supports your body’s natural functions without pushing it to unhealthy extremes.
How can you lower or maintain a healthy body fat percentage?
The good news? You don’t need extreme diets or endless cardio to lower your body fat percentage. Real, lasting change comes from simple habits done consistently.
Start with these key steps:
Strength Training
Building lean muscle doesn’t just sculpt your body. It turns your metabolism into a steady burn machine. The more muscle you have, the more energy your body uses, even while resting. If you’re new to lifting or want expert guidance, our BUILD training programme is designed to help you build strength safely and effectively.
Balanced Nutrition
Think nourishing, not restricting. Focus on whole foods: lean proteins to keep you full, healthy fats to support hormones, and plenty of fibre for steady energy. It’s about balance, not perfection.
Regular Movement
You don’t have to live in the gym to make real progress. A smart mix of strength, cardio, and active recovery keeps your body strong and your mind clear. Even daily walks make a difference. If you want a structured way to stay consistent, explore our FIT programme designed to help you move better and feel stronger.
Sleep & Stress
Your body does its best fat-burning and muscle-repairing work when you’re resting. Good sleep, stress management, and recovery are just as important as workouts.
Working with a personal trainer can make all of this easier. No guesswork, no fad diets, just a clear, sustainable plan designed for you.
Why healthy body fat percentages are different for men and women
Men and women naturally store fat differently.
Men tend to hold more fat around the belly.
Women often carry more fat around the hips, thighs, and chest.
These differences are driven by hormones and body structure. It’s why a healthy body fat percentage looks different for everyone.
The key is to set goals based on your body, not someone else’s.
Final Thoughts
We know starting your fitness journey can feel overwhelming. But you don’t have to do it alone.
Whether your goal is to trim down, build strength, or simply feel healthier every day, we’ll help you understand your numbers and create a plan that fits your life.
If you live in Wilmslow or Alderley Edge, you’re just one step away from working with a personal trainer who genuinely cares about your results.
Body fat percentage is one of the clearest ways to understand your health, not just how much you weigh. It gives you a clearer picture of what’s happening inside your body and helps you set realistic goals.
If you’ve ever wondered, “What’s a healthy body fat percentage for me?”, this simple guide breaks it down clearly for both men and women.
Whether you’re just starting your fitness journey or looking to fine-tune your training with a personal trainer in Wilmslow or Alderley Edge, this is for you.
What is body fat percentage and why does it matter?
Body fat percentage shows how much of your body is made up of fat compared to everything else: muscle, bones, water, and organs.
Many people rely only on the scale. But the number you see there doesn’t tell the whole story. Two people can weigh the same but look and feel completely different because their body fat percentages are not the same.
A healthy body fat percentage gives your body the energy it needs, supports hormones, and protects your organs. Too much or too little can lead to health problems, so it’s about finding a balanced range, not chasing extremes.
How is body fat percentage different from BMI?
You might have heard of BMI (Body Mass Index). It’s a common way to estimate if someone’s weight is in a healthy range.
But BMI doesn’t look at what your weight is made of. Someone with more muscle might be labelled “overweight” even if their fat levels are healthy.
Body fat percentage is more accurate because it shows your body composition, not just your weight. This is why many people now use it to track progress instead of relying on BMI alone.
How do you measure body fat percentage?
There are a few ways to measure your body fat percentage. Some can be done at home, while others give more advanced results. What matters most is picking one method and staying consistent. That way, you can track your progress accurately over time.
1. Bioelectrical Impedance Scales
These are the smart scales you might have seen in gyms or even at home. When you step on the scale, a tiny electrical signal passes through your body. Because fat and muscle conduct electricity differently, the device can estimate how much of your body is made up of fat.
Easy to use, just step on and wait a few seconds.
Good for tracking changes over time.
Results can vary depending on your hydration and the time of day, so check under similar conditions each time.
2. Skinfold Calipers
This method involves gently pinching the skin in specific areas (like the triceps, abdomen, or thigh) and measuring the thickness with a small tool called a caliper. A trained professional or personal trainer can use these numbers to calculate your body fat percentage.
Affordable and fairly accurate when done by someone experienced.
Great for tracking fat loss in specific areas.
Accuracy depends on proper technique, so a professional does it best.
3. DEXA Scan (Dual-Energy X-ray Absorptiometry)
A DEXA scan is a medical-grade method that gives one of the most accurate readings of body fat, lean mass, and even bone density. You lie still on a table while the machine scans your body.
Highly precise, gives a full breakdown of your body composition.
Usually done in medical or specialised fitness facilities.
It’s more expensive than other methods and not something you’d do frequently.
4. Tape Measurements
This is one of the most straightforward and most practical methods. Using a soft measuring tape, you can track the size of areas like your waist, hips, arms, and thighs. While it doesn’t give you a body fat percentage number directly, it clearly shows how your body is changing.
Easy to do at home and cost-free.
Helpful for spotting progress that the scale might not show.
Be consistent with where and how you measure to keep results reliable.
What is a healthy body fat percentage for men?
For men, a healthy body fat percentage depends on age, lifestyle, and goals. Here’s a general guide:
Category | Body Fat % |
Essential fat | 2-5% |
Athletes | 6-13% |
Fitness | 14-17% |
Average | 18-24% |
High / Obese Risk | 25%+ |
Men naturally have lower fat levels than women because of hormonal and biological differences. A percentage between 10% and 20% is considered healthy for most active men.
Very low levels might look “lean” but can lead to low energy, fatigue, and hormonal problems if not managed carefully. A personal trainer can help find the right balance for your goals.
According to Harvard Health, maintaining a healthy body fat percentage can support long-term heart health and overall wellbeing.
What is a healthy body fat percentage for women?
For women, healthy body fat levels are slightly higher. This is completely normal and important for overall health. Here’s a simple guide:
Category | Body Fat % |
Essential fat | 10-13% |
Athletes | 14-20% |
Fitness | 21-24% |
Average | 25-31% |
High / Obese Risk | 32%+ |
Women need more body fat to support hormones, bone health, and reproductive function. A range between 20% and 30% is generally considered healthy.
When levels drop too low, women may experience hormonal imbalances, irregular cycles, and lower energy. This is why it’s so important to focus on health over just aesthetics.
How does age affect a healthy body fat percentage?
As we get older, our metabolism naturally slows down. That’s why a healthy body fat percentage can shift over time.
Younger adults may sit at the lower end of the healthy range.
Middle-aged adults may naturally hold a little more body fat.
Older adults should focus on strength and maintaining lean muscle.
Staying active, eating well, and working with a personal trainer near you can help you maintain a healthy range at every stage of life.
What happens when body fat percentage is too high or too low?
A little body fat is essential for good health, but when levels rise too high, it can start to affect your body in ways that go beyond appearance.
Carrying excess fat increases the risk of heart disease, diabetes, and other long-term health problems. It can also disrupt your hormone balance and lower your energy levels, making everyday movement or exercise feel harder than it should. Over time, this can affect both your performance and your overall well-being.
On the other hand, having too little body fat can be just as harmful. When levels drop too low, your body may struggle to maintain energy, mood, and proper hormone function. Women, in particular, can experience changes in their menstrual cycles and reduced bone health, while both men and women may notice fatigue and slower recovery.
That’s why aiming for a balanced, healthy body fat percentage is so important. It supports your body’s natural functions without pushing it to unhealthy extremes.
How can you lower or maintain a healthy body fat percentage?
The good news? You don’t need extreme diets or endless cardio to lower your body fat percentage. Real, lasting change comes from simple habits done consistently.
Start with these key steps:
Strength Training
Building lean muscle doesn’t just sculpt your body. It turns your metabolism into a steady burn machine. The more muscle you have, the more energy your body uses, even while resting. If you’re new to lifting or want expert guidance, our BUILD training programme is designed to help you build strength safely and effectively.
Balanced Nutrition
Think nourishing, not restricting. Focus on whole foods: lean proteins to keep you full, healthy fats to support hormones, and plenty of fibre for steady energy. It’s about balance, not perfection.
Regular Movement
You don’t have to live in the gym to make real progress. A smart mix of strength, cardio, and active recovery keeps your body strong and your mind clear. Even daily walks make a difference. If you want a structured way to stay consistent, explore our FIT programme designed to help you move better and feel stronger.
Sleep & Stress
Your body does its best fat-burning and muscle-repairing work when you’re resting. Good sleep, stress management, and recovery are just as important as workouts.
Working with a personal trainer can make all of this easier. No guesswork, no fad diets, just a clear, sustainable plan designed for you.
Why healthy body fat percentages are different for men and women
Men and women naturally store fat differently.
Men tend to hold more fat around the belly.
Women often carry more fat around the hips, thighs, and chest.
These differences are driven by hormones and body structure. It’s why a healthy body fat percentage looks different for everyone.
The key is to set goals based on your body, not someone else’s.
Final Thoughts
We know starting your fitness journey can feel overwhelming. But you don’t have to do it alone.
Whether your goal is to trim down, build strength, or simply feel healthier every day, we’ll help you understand your numbers and create a plan that fits your life.
If you live in Wilmslow or Alderley Edge, you’re just one step away from working with a personal trainer who genuinely cares about your results.
Frequently Asked Questions
Frequently Asked Questions
How often should I measure my body fat percentage?
Can I lose body fat without losing weight?
Is it possible to spot reduce fat in certain areas?
What’s the best way to lower body fat safely?
Do I need to use fancy equipment to track body fat?
How often should I measure my body fat percentage?
Can I lose body fat without losing weight?
Is it possible to spot reduce fat in certain areas?
What’s the best way to lower body fat safely?
Do I need to use fancy equipment to track body fat?
How often should I measure my body fat percentage?
Can I lose body fat without losing weight?
Is it possible to spot reduce fat in certain areas?
What’s the best way to lower body fat safely?
Do I need to use fancy equipment to track body fat?
How often should I measure my body fat percentage?
Can I lose body fat without losing weight?
Is it possible to spot reduce fat in certain areas?
What’s the best way to lower body fat safely?
Do I need to use fancy equipment to track body fat?
Alchemy PT are UK’s number one personal trainers. Situated in central Wilmslow and Alderley Edge, Cheshire, we have over 2,000 square feet of space for our Personal Training Studio.
WhatsApp Us
Alchemy - © Copyright 2025
Website by ARENA
Alchemy PT are UK’s number one personal trainers. Situated in central Wilmslow and Alderley Edge, Cheshire, we have over 2,000 square feet of space for our Personal Training Studio.
WhatsApp Us
Alchemy - © Copyright 2025
Website by ARENA
Alchemy PT are UK’s number one personal trainers. Situated in central Wilmslow and Alderley Edge, Cheshire, we have over 2,000 square feet of space for our Personal Training Studio.
WhatsApp Us
Alchemy - © Copyright 2025
Website by ARENA
Alchemy PT are UK’s number one personal trainers. Situated in central Wilmslow and Alderley Edge, Cheshire, we have over 2,000 square feet of space for our Personal Training Studio.
WhatsApp Us
Alchemy - © Copyright 2025
Website by ARENA