📅 December 13, 2025 • 13 min read • Body Composition
Body Fat Percentage: How to Measure and Why It Matters
Learn why body fat percentage is a more accurate indicator of health than BMI, how to measure it, and what healthy ranges look like for men and women.
What is Body Fat Percentage?
Body fat percentage is the proportion of your body weight that is made up of fat. Unlike BMI, which only considers height and weight, body fat percentage distinguishes between fat and lean mass (muscle, bone, organs, water).
Why Body Fat Percentage Matters
- Better indicator of health and fitness than BMI
- Helps set realistic weight loss or muscle gain goals
- High body fat is linked to increased risk of chronic diseases
- Low body fat can affect hormone balance and immune function
How to Measure Body Fat
There are several ways to estimate your body fat percentage, each with pros and cons:
- Skinfold Calipers: Pinch test at various body sites. Affordable, but accuracy depends on skill.
- Bioelectrical Impedance (BIA): Scales or handheld devices send a weak electrical current through the body. Convenient, but hydration affects results.
- DEXA Scan: Medical imaging, very accurate but expensive and less accessible.
- Hydrostatic Weighing: Measures body density in water. Accurate, but not practical for most people.
- Body Circumference Measurements: Uses tape measure and formulas. Less accurate, but easy to do at home.
Measurement Methods Compared
| Method | Accuracy | Cost | Accessibility |
|---|---|---|---|
| Skinfold Calipers | Moderate | Low | High |
| BIA | Moderate | Low-Moderate | High |
| DEXA | High | High | Low |
| Hydrostatic Weighing | High | High | Low |
| Circumference | Low | Low | High |
Healthy Body Fat Ranges
| Category | Women (%) | Men (%) |
|---|---|---|
| Essential Fat | 10-13 | 2-5 |
| Athletes | 14-20 | 6-13 |
| Fitness | 21-24 | 14-17 |
| Average | 25-31 | 18-24 |
| Obese | 32+ | 25+ |
Healthy ranges vary by age and genetics. Focus on trends, not single measurements.
Tips to Improve Body Composition
- Combine strength training and cardio for best results
- Eat enough protein to support muscle
- Track progress with photos and measurements, not just the scale
- Be patient—body composition changes take time
Try Our Body Fat Calculator
Estimate your body fat percentage using our online calculator.
Go to Body Fat Calculator →