I’ve discussed 5 Ways to Measure Your Body Fat Percentage and the Ideal Body Weight Formula, but what is your ideal body fat percentage? What is a healthy, realistic body fat percentage to shoot for so you can have that lean, toned body you desire?
While there is some debate as to what constitutes a “healthy” body fat range, I have below 2 different types of body fat percentage charts, which I will walk you through along with some insights into how to read each chart.
Ideal Body Fat Percentage Chart #1: American Council on Exercise
The chart below from the American Council on Exercise (ACE) is one of the most commonly used body fat charts. As you can see, women have a higher body fat percentage relative to men for a given level. Women have more fat because of physiological differences such as hormones, breasts, and sexual organs. In addition, women need a higher amount of body fat for ovulation.
“Essential fat” is the minimum amount of fat necessary for basic physical and physiological health. There is a lot of controversy over what amount of body fat is optimal for overall health. A research paper by Gallgher et. al. in the American Journal of Clinical Nutrition (2000) came to the conclusion that certain low body fat ranges are “underfat”, which implies “unhealthy”. According to this research paper, men who are between 20-40 years old with under 8% body fat are considered “underfat”, whereas a “healthy” range is described as between 8-19%. For women in this same age group, any level under 21% is “underfat” and 21-33% is considered “healthy”.
In my opinion, I think body fat is only one measure of health, so stating a certain body fat level is “unhealthy” doesn’t give the whole story. In fact, surprisingly, some sumo wrestlers have significant amounts of body fat, but generally have low cholesterol levels and can live long lives (See: Do You Eat Like a Sumo Wrestler?). Conversely, to imply that anyone who has a six pack (below 8% body fat for men), is very athletic, and eats well is “underfat”, or “unhealthy” is a stretch. We all have different shapes, sizes, and fat distribution profiles, but I think the chart above is a good starting point.
The limitation of the ACE chart is that while it takes into account gender differences, it does NOT take into account your age, which is exactly why I included the next two charts.
Ideal Body Fat Percentage Chart #2: Jackson & Pollock
AccuFitness is the maker of the popular Accu-Measure Body Fat Caliper
In case you don’t understand how to read this chart, the age column is on the left, the body fat percentages are in the chart, and the colors represent Lean, Ideal, Average, and Above Average ranges. So if you are a 30 year old man, a body fat percentage between 10% and 16% is considered “Ideal” and between 18% and 22% is considered “Average”, and so on. I also like how this chart has the color red to represent percentages that are too high and the green to represent ideal ranges. The first chart is for men, and the second for woman.
You may have noticed as your age increases, your acceptable body fat within these ranges increases as well. Why you ask? As we get older, there are physiological changes in our bodies so that our fat increases.
There are 3 types of fat: subcutaneous (under the skin), visceral (around the organs), and intramuscular (in between muscle, like a marbled steak). The amount of subcutaneous body fat you have can stay the same, but the visceral and intramuscular fat increases as you age.
I hope this discussion of this ideal body fat percentage chart was helpful for you! Let me know if you have any questions.
Hi Marc! I do cardio 3 times a week and hit the gym around 3-4 times a week. And I also check the amount of calories that I take every time I eat something. Here are my stats:
MALE
Age: 21
Weight: 142lbs.
Height: 5’6″
BF: 16%
Am I on the right track? I have a low weight, but my body fat seems to high. It looks alarming in my perspective. I don’t know… Hope to hear a reply from you. Thanks!
@jack – Congrats on all the exercise you are doing. That’s fantastic.
In regards to your comment that your body fat is “alarming”, I don’t agree. If your body fat was around 30%+, then it would be alarming. 16% is considered lean, so you are doing just fine. If you want to get even leaner, you can continue to improve your eating habits and learn more about not only the total calories you are eating, but also the quality of calories and the breakdown of calories. For more info, you can check out my post: 7 Reasons to Keep a Food Journal.
Hey Marc! Thanks for replying. I do have my own food journal. I’ve been using it for months now. Just to give you a brief background, my previous weight was around 155lbs and I’ve lost a lot after having the food journal around. It’s actually very, very helpful.
The problem is people notice that my body has gone thinner (which I think is OK) and most of them think that I’ve lost the muscles that I had gained (which I think is NOT OK).
Reason: Several weeks ago, I had to stop using the gym since office work was really loaded, so I resorted to do some jogging in the morning for weeks/months and “hardcore” pushups as an alternative for weightlifting. I read an article that doing too much cardio can burn your muscles instead of fats. And I guess the article was right.
Question: Since I’m back from the gym, can protein shakes help me recover the muscles that I’ve lost faster? I mean, is it really necessary for a person like me who has lost the muscles that I had? I know protein shakes are very convenient for a busy person like me, though. Hope to hear a feedback from you. Thanks a lot!
@jack – in terms of gaining the muscle back, just eating a bit more food with an emphasis on protein while slowly lifting more weight focusing on basic exercises (squat, lunge, bench, etc.) should help your body get back to it’s previous homeostasis when it had more muscle. Protein shakes after a workout can be helpful to aid inrecovery and keep you anabolic (in muscle building mode), but real food is debatably just as good, if not better, so protein is not 100% necessary. One way I keep track of my muscle aside from my weight is my strength levels. Do keep track of your strength levels, which I actually think is more important than the amount of muscle you have.
Hi Mark,
I recently purchased the Accu-Measure Caliper. Was wondering if you can clarify exactly how to read this chart. When I measured myself using the calipers, I measured 20 mm and at the age of 52 would place me in the “Lean” category according to your chart. Your chart is exactly the same as the one they sent me. However,the chart that was enclosed with the calipers has a mm chart accross the top of it, You are to find your measurement across the top and then at the intersection where you find your age. So according to the chart enclosed my body fat percentage is 32.1 and am “Average”. My goal is to get at an atheletic level, approximately 15% body fat.
Thank you!
Tammy
@Tammy – the latter method you described is correct. You need to find your age, then go across to find the number of millimeters. That’s an approximation for your body fat, which as you say is at 31%. Given your age, I would be surprised if you were at 15%, because that’s very, very low (basically have veins along your arms, very little fat on your stomach (can’t pinch more than like 1/4 of an inch). Hope that clarifies it for you.
Hi Mark,
I have been on such a weight loss struggle for the past 2 years. My stats are:
HT: 5’11
WT:178
Waist: 32in
age: 21
previously in 09/10 i was
ht: 5’11
wt: 150
waist: 28
age: 19
in between those periods i reached 213lbs and have lost 35lbs. I work out 5 days a week alternating between cardio and upper body strength. I intensify each workout as i feel neccesary but ive been putting on weight but staying the same size. i dont kno where its going and i understand muscle gain but how would i go about obtaining a more curvacious and feminine physique then muscle gain?
@Aaron – Sorry to hear you are experiencing these issues. You mentioned at length your exercise routine, but what is more important is your nutrition. I would pay particular attention to your nutrition if I were you. Check out this article I wrote on How to Keep a Food Journal and How Many Calories Should You Eat To Lose Weight.
What I normally suggest is to focus on losing fat without losing muscle to reveal your physique. From a body composition/aesthetic perspective, that’s the goal.
Marc,
I am a female who is 53 yr old, I am 5′ 6 1/2″ tall and I weight 167.8 lbs, I’ve lost 130lbs over a 6 yr stretch of time (maintaining, gaining and losing again). I have not gained more than 20 lbs back at any given time. I am in the final stretch and I can almost see the goal weight that I have set for myself. I have a bathroom scale that tells me my weight, BF%, BMI, hydration level and bone mass. I am about 8 lbs away from that goal but my body fat % is still obese or above average according the charts in this article @ 40.1%. This mornng my BMI is 26.6, bone mass 5 lbs and water 43.7%. I do believe that when I hit my goal weight of 160 that my BMI will be with in the correct range (the high end though) for my age and height but I am concerned about my BF%. I have some saging skin in my thigh, abdomin and breast areas, my arms look pretty good and I can see some definition in the sides of my abdomin. How does saging skin fit into the equation of BF%?
I workout 6 days a week doing either strength (total body; working different areas on different days), flexibility, or cardio workouts. I am currently doing Weight Watchers as my weight management program of choice and I do use Whey protein on the days that I workout. I eat lots of fruits and vegetables and drink lots of water. Should my goal weight be lower?
I thank you in advance for any advice you can give me.
@Ka Ren – The goal weight you choose is ultimately and one in which you should consult with your doctor. My opinion is that a weight range of 135-140lb would likely be a better range for your height and one that would generally be considered a healthier body weight range. Given you are measuring your body fat with BIA (See: http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/), I don’t know the answer to the excess skin question. The change is likely minimal, but also not sure about the implications of using body fat calipers either. Again, my best guess is the excess skin would not change the result very much because a skilled professional will pinch the fat and measure it, excess skin shouldn’t have much of an impact. Hope this helps and good luck on your weight loss journey.
Hi Marc,
What a great website! Today I met with a personal trainer at a new gym trying to sell me training sessions. I had been working out 4x a week until I went back to grad school and after 4 months without working out I am feeling very out of shape. My body stats worried me until I came across your site and now I am confused. I would appreciate some advice from someone not trying to sell me something. To measure my body fat percentage he used a machine that I hold handles, here are my stats: I am 34years old, 5’10, have about 19% body fat, which he said translates into about 24lbs of fat on my body. I am pretty lean, with the exception of my love handles, and a bit of weight or lack of tone on my legs/ butt. Since my 4 month hiatus I think I have lost about 10lbs of muscle. I was led to believe that both fat figures listed above were high and that 12 months of personal training would fix that, dropping the overall body fat from 24 lbs to about 10. My question are: am I in need of these costly sessions, or can I achieve my goals independently? And also, are my stats indicative of high body fat percentages, or a bad muscle to fat ratio? Also I am roughly 135lbs, at my peak previously I was 145, pretty muscular, with still some problem areas such as my love handles. Although at that peak I plateaued very quickly. Phew! Long message, thank you for your time, and again for providing such an awesome resource!!
@Keri – Whether or not you can achieve your goals independently is a question you must answer yourself, but I hope the answer is a resounding “Yes I can”. The BIA body fat measurement tool you used is not extremely accurate, so it’s possible you may be leaner than what the machine suggested (See: http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/). With all that said, consistent exercise and proper eating should help you get the more muscular body you had back. If you’ve been there before, I don’t see any reason why you can’t achieve the fitness level again. Furthermore, from your descriptions of your leanness and your height and weight, it doesn’t sound like you have a big fat problem.
While you came to my site because I wasn’t selling anything strongly, if you do choose to go on your own and workout, you should consider my BuiltLean Program (or find another program) or create your own Fitnesss Plan. It’s important to have a plan any way you slice it to help you stay on track and realize your goals. Good luck!
Dear Ka Ren,
I have a Tanita balance that via bioimpedance reports % body fat, % water and % lean mass. It has an input option of either athlete or adult. I don’t know whether your balance has this option or not. If it does, are you currently using the athlete option? The athlete option will show a much lower % body fat than will the non-athlete option. Given that you say are working out regularly and have been doing so now for some time, the athlete option might be a better fit for you.
I am male, age 61, height 5’8” and weigh 162 pounds. I have run 2500-4000 miles a year for each of the past 10 years and my weight has varied between 152 and 165 pounds during that time. I began running almost 19 years ago at 176 pounds. I use the athlete option on my Tanita. This balance typically says I am 10-14% body fat. This number varies depending on my hydration status. I have a couple small handheld bioimpedance body fat tools without an athlete option and they usually say my body fat is between 24 and 27%. That is a big difference. I also use a handheld skinfold accumeasure plastic caliper and using a single point side measurement it suggests my body fat is 15%. This skinfold measurement shows much less day to day variation, as it is less sensitive to salt and hydration status.
Here are my stats. I am a 35 year old male. I am 5ft 10in with a medium to medium large frame. I weigh 185lbs without clothing and have a body fat percentage of 11.5%. I workout 6 days a week. I do cardio and Core training with weights for no more than an hour total each workout. Am I on the right track as far as being healthy and fit; given the information above?
@Scott – Sounds like it to me. If you are eating unprocessed, nutrient dense foods in the form of mostly meat, eggs, veggies, fruits, and nuts/seeds, then you are really doing well! Also may consider creating goals for yourself such as doing a certain number of pullups, or push ups etc. to keep track of your fitness level.
Hi,
A very, very helpful mail.thnx! Wish u a Merry christmas n a prosperous New Year!
Hi Marc,
good article.
I’m a 41 year old man, 187 cm high and weigh 68kg. My body scales report a fat percentage in the 7 to 8 percent range. How accurate do you think this measure would be seeing as it’s pretty low according to your charts?
@Jack Spratt – 7 to 8% does sound low, but you don’t have much body weight for your height, so it doesn’t sound impossible. If you have striations in your shoulders, clear vascularity in your arms, can’t pinch much more than 1/2 inch of fat on any part your entire body excluding the buttocks, then you probably have a low body fat percentage possibly in the single digits. I have a photo of what it looks like approximately to have single digit body fat percentage here: http://www.builtlean.com/2011/05/11/how-to-get-ripped-and-cut/ . If you got your body fat percentage taken with a 3 site (or higher) skin fold caliper reading as pretty accurate.
Marc, my body fat percentage is 22.7% and although the chart shows it as “ideal,” it’s not ideal to me. I have a lot of flab that I want to get rid of in the stomach. Do you have a recommendation of what body fat percentage would be good and not too low? Being that my % shows “ideal” and I want no flab, the % will probably be charted under “lean.”
@Rachel – Top female fitness models have around 15-17% body fat. That’s a low level that’s likely acceptable for most women. Once you start getting down into the low teens, that’s when you can start having menstrual problems etc. It’s also very, very difficult to get that low unless you are genetically predisposed, or you have a very strict diet and exercise regimen. Hope that helps!
35 year old female, 5’6″ at 124lbs. Visceral fat reading at 3 but body fat reading at 30.3 percent ( base on ormon scale).
How reliable is this scale? Besides weight reading
@Cjcherri – The scale you are using is a “BIA” scale. I prefer measuring fat directly by pinching it (body fat calipers). The body fat percentage sounds high given you are 5’6” and weight only 124lb. A 30% body fat would imply that you have only 87lb of LBM. Most women I come across who are around your height and weight have an LBM around 95 to 100lb. So at 95lb LBM, that would put your body fat percentage at 23%. For more info on methods of body fat percentage, check out this article: http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/.
Marc,
I’m 5’7 180lbs, but I’m far from fat or obese. I workout regulary and eat healthy and drink lots of water. However, even though I don’t lift heavy weights I tend to get a more swole appearance than cut or lean look. As I stated I workout 5-6 days a week doing various exercises from dumbells, to push ups, pull ups, yoga, kenpo, cardio, etc. What can I do to get more cut?
@Sam – That’s great to hear you are exercising regularly and intensely. Kudos to you. When it comes to losing body fat, it’s more a matter of creating a calorie deficit than anything else. So even if you are working out and eating “healthy”, that doesn’t mean you are creating a calorie deficit. For more, check out this article: How Many Calories Should I Eat To Lose Weight?
Marc,
I had a 7 sight caliper test early October and then 12 week retest just last week. While I have always been relatively lean and could definitely be considered in the “athlete” range I’m questioning the calibration of the calipers!! The first caliper test recorded 16.5% (97.5mm) and the second just last week was 12.5% (84.6mm)!! I am definitely leaner and more defined but to visualise I would have picked 20% and 16% as a more accurate change. 12.5% just seems a bit excessive considering my training compared to the best female figure athletes. Im not bad, but im not THAT good either!! Am I crazy to question the results? Do you have any good links to images I could compare and get a better visual understanding?
@Ash – Given the stats you provided, your LBM is 120lb (54kg), which is pretty high, but reasonable given someone your height. 12.5% is very low, my guess is you should have pretty decent vascularity in your arms and striations in your muscles at that level. To check out women who are a similar weight and height as you (some of them will list their body fat percentage), check out this link, which is to Bodyspace (a community of figure/bodybuilder enthusiasts): http://bodyspace.bodybuilding.com/search.php. Hope that helps!
if it helps im 23, F, 175cm and sit around 62-63kg. The caliper test suggested I’m sitting on 54.95kg LM and 7.85kg FM. I do 30 mins HITT cardio and weights circuits (a lot of HITT BW and combo type exercises) 3-4 times a week plus pilates/yoga when I my work schedule allows it..
Hey Marc,
Thanks for your great advice. I’m 27 and have come a long way from 6 months ago. I started at 230 lb. / 29% bfat and am now down to 195 lb. / 19% bfat … the problem is I’m still chubby and I am getting a little discouraged and lazy again. I want to keep going and get down to at least 12% body fat. (eventually lower 6-8% but 12% seems more like a reasonable short term goal considering my stats now). Are you saying its not possible to have a 6 pack at 10% body fat, since you stated 8% usually has a 6 pack?
Thanks bro!
@Curt – Congrats on making those impressive changes in your body. That’s fantastic. It’s impossible for me to say you will have a six pack at 10% body fat because some guys hold fat on their abs more than other parts of their bodies. My best guess is that you should have the outline of a six pack, and probably a 2-4 pack (still not bad!). Because you have lost so much weight, you should recalculate your target calorie intake. My guess is a 1800-2000 calorie diet could do the trick (depends on how active you are, assuming 3x workouts per week). Here’s an article worth checking out: http://www.builtlean.com/2011/01/18/how-many-calories-should-you-eat-to-lose-weight/. Don’t get discouraged. You’re in a great spot, at the very least maintain what you have worked very hard to accomplish!
Hi Marc,
I’m 41, 5’3″, weigh 123 pounds and wears size zero jeans. I just had my body fat percentage measured at the gym before my workout regimen. I’ve heard that dehydration plays a factor in measuring the body fat percentage so I made sure I didn’t wait until after my workout. The gym uses a handheld device that sends a low voltage of electricity and it measures the percentage by how fast the electricity travels from one hand to the other. My measurement came out as 24.9 percent. Most people there couldn’t believe the result. They said by looking at me that they figured it would be a lot lower than that; some of them had even guessed it at 14 to 16 percent. I have a very physical job, do strength training and cardio everyday. I guess looks could be very deceiving!
@Dee – The BIA method you used is notoriously inaccurate for measuring body fat for people who are lean. For example, when I get really lean, my body fat is around 6% and I have veins literally coming across my stomach. Using BIA like what you used, it says my body fat is like 15-16%! If i have 15%, the average person probably has 40%! The point is that I would strongly prefer a skin fold method from a skilled professional which directly measures you fat.
For more on ways to measure body fat, check out this article: http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/.
I wanted to know the accuracy of body fat monitor on ormon body composition scale. The body fat given by trainer ( with caliper) is just under 20% which is not too different from ormon machine. So now I know it is anywhere close to be accurate. As today it read 32.5% for my body fat with 3 visceral fat…. Doesn’t add up
@cjcherri – Check out my comment to @Dee. I think calipers are much more reliable/accurate (as proven by research) compared to BIA, especially for people who are leaner. In my mind, BIA is helpful for when you are not able to grip the body fat because it’s too large, like people who have over 30% body fat. Generally speaking, the BIA overestimates body fat. For more info, check out this article: http://www.builtlean.com/2010/07/13/5-ways-to-measure-body-fat-percentage/.
Another question to you Marc:
I recently went to see my doctor for physical and he thinks that I should add a few more pounds to my existing weight while I am contented with my weight now. He is concerned that I am a bit underweight for my age and height (35, 5’6″) Although I did try taking my doctor’s advice and up bump my food intakes, for some reason, I am not gaining weight nor am I losing weight. Good example was no work out (cardio or weight training) for 3 weeks over the holidays and eat a lot more than my body need to consume (which I was told is 1800 cl.), maybe twice with lot of sweets (holidays) and carbs (holidays again).
As a trainer, what would you suggest? I think My body is happy where it is so that I am not losing weight or gaining weight.
@cjcherri – Consider yourself lucky! I’m sure most women wouldn’t mind having your metabolism. By the way, what is your weight?
Hi, I’m a college student and when I have time, I go to the gym and when I can’t, I do a lot of home exercises and dance. As a woman what kind of abdominal exercises can I do to get rid of this small and developing “pouch”? I eat pretty healthy I believe. I don’t eat beef or pork and I eat a lot of fruits and vegatables. However my weakness is bread. I am 5’10 and 146-150lbs and my body fat is 24.6% . I don’t think this is good and I think 22% would be ideal for me.
What do you suggest? Thanks in advance!
@QWoods – Getting rid of the “pouch” has very little to do with abs exercises and a lot more to do with creating a calorie deficit while strength training. This article is a must read: How many calories do I need to eat to lose weight?. 20-22% body fat sounds like a solid level for a woman your age.
Marc:
As of today ( I only weight myself once a week in Mondays), I weight 122lbs.
@Cjcherri – I’m really surprised to hear your doc thinks you should add a few pounds. Maybe his perception of body fatness is skewed given the average american is overweight. I would get a second opinion if I were you and especially if your doc is not lean himself.
Hey Mark,
I just did the BOD POD today and found out my fat %. I’m 34 and 6’1″ (tall) and weigh 162lbs. My fat % came out to be 18.9%. it put me in the “lean” category and i feel pretty lean everywher but my stomach. I have had 2 kids the youngest being 22 months but i just can’t stand the blubbery tummy. I saw on on of your posts that doing crunches doesn’t really help that and eating better does. I eat pretty well but never see changes in that area. I really want to be able to wear a bikini and feel confident when i sit down…lol any ideas as to what i should to do make a more lean tummy area?
@Katie – 18.9% is definitely better than average so good for you. As I’ve said many times on this website, losing fat is primarily a nutritional challenge, but exercise is still a very important ingredient. With that said, I would read these two articles if I were you:
How Many Calories Should You Eat To Lose Weight?
7 Reasons to Keep a Food Journal
Good luck!
Hi, I was just wondering how fast you can actually lower your bf%. I’m approx 26-27% and weigh 133lb. I would like to get that down to around 20%. I’m not sure but I think I need to lose about 18-20lb? How do you work that out?? I lift weights 3x a week and do intervals + steady state cardio every other day for a total of an hr a time.Plus I am sticking to calories around the 1200 mark (I track everything)
I lost 25 pound from June last year to Xmas and I really want to lower my bf% before I go on holiday in 16 weeks time. I cut out all processed food recently (this last 2 weeks) and the scales haven’t budged. I know I can’t have built muscle on such a low calorie deficit and short space of time. Either way I will stick to it, I’m feeling ok not hungry or anything so I will just plodding along till I see results.
@Rachel – There is a specific formula for arriving at your “ideal body weight” which is based on your desired body fat percentage. The article is right here: Ideal Body Weight Formula.
If you have 26% body fat at 133lb, you have 35lb of fat and 98lb of LBM. To get down to 20% body fat keeping the same LBM (assumes no muscle loss), you need to lose 10lb of fat, so your new body weight will be 123lb. The formula is current LBM/(1-desired body fat percentage), so it’s 98/(1-.20) = 122.5. Done!
Hi Marc,
I’m 5’11 and 170 lbs. I’m getting married this summer and have been on a major fitness drive since January 2011. In that time I’m really happy with the progress I’ve made. I’ve lost just over 45lbs and my bodyfat has dropped from 32% to 16%. The problem is I’m not sure how accurate my bodyfat measurements are going on what has been written above. I’ve been using the BIA method because that’s what’s available at my gym. Given my stats, does 16% sound accurate to you.
Also, I’m hoping to try and get to under 10% by June. If I am 16%, do you think this is achievable.
Thanks for all the great advice!
@Dave H – Congrats on your impressive transformation. That’s fantastic! I do think 16% sounds reasonable as a body fat percentage for someone at your height. That implied a 142lb LBM which is slightly below normal (145lb seems to be the average from what I’ve come across for someone your height).
Getting down to 10% body fat by June is definitely a realistic and achievable goal. If you keep your LBM at 142lb and lose 11lb of fat, you’re at 10% body fat. Losing 11lb of fat in 4-5 months is very possible, even as you get leaner (it can get harder to lose fat as you get leaner, so plateaus are inevitable). Good luck with the wedding!
Great article with scientific informations
thank you
Many thanks!
Im going to try Lyle Mcdonalds Fast Fat Loss Handbook as it’s basically around losing fat and keeping lean lbm. 10lbs seems a very realistic goal on this plan.
Many thanks
Rachel
A while ago I posted as being 5’4″, 172 pounds, and 19% body fat according to the hydrostatic method. I am now the same height (of course) 180 pounds, and 18% body fat. It seems if I do anything more than a brisk 15 minute walk I put on muscle mass. I do have too much testosterone for a woman but I don’t think it should amount to this.
My question to you is if you believe there should be a maximum weight for certain heights and body frames, even if the majority is muscle mass.
If so, what do you think could be done to get me within that range?
@Jennyfer – I think we all come in different shapes and sizes with different bones structures etc. so it’s difficult to make broad generalizations. As long as you are natural and not taking any drugs, which I assume you are not, I don’t see anything wrong with having a lot of muscle naturally. I also don’t believe there is a theoretical limit. I can say that 145lb LBM for a women who is 5’4” is highly unusual, but that doesn’t necessarily mean you are “unhealthy” or anything like that. It sounds like you genetically have far more muscle (like 40lb) more than the average women and can put it on easier. I’m sure there are a lot of female athletes that would be jealous!
Hi Marc,
Thanks to your response from Dee. It was very comforting to read that. My situation is very similar to hers. I’m 42, 5’5″, and weigh 122 pounds. And depending on the brand, I can be a size zero too. I just had my body fat tested at the gym with the hand held device. I had just finished a 4 mile run outside, walked inside and had my body fat measured pretty much right away. Had I known that I needed to be hydrated for the test, I would have drank some or a lot more water prior. Anyway, my measurement was 25.5%. Needless to say, I was shocked! No one could believe it by looking at me too. I’m a runner. I’ve done marathons and was a sprinter in college. I run, do yoga, weight train and do other forms of cardio 5 days a week. I was thinking to myself, I must not be doing something right. I’ve always thought of myself as an athlete, not just someone who works out, but this test made me think twice.
@D.N. – Thanks for sharing. Happy you found the site and came across my/Dee’s comments.
Hi Im a 23 year old girl, 5.8 and my body fat % is 13.8%, I do spinning about 4 times a week and also some strenth training and have a normal diet. I am still quite curvey so do not want to make my % higher but Im worried that it may be too low and unhealthy?
@Jemma – That question is a question for you doctor. 13.8% is very low, but it doesn’t sound too low, which is sub 12% in general for a woman. If you have normal menstruation, you have high energy, and you eat healthy foods in appropriate amounts, I don’t think your body fat is “dangerously” low, but again, it’s a conversation you should have with your doctor. Also, I would get your body fat percentage checked out again using skin fold calipers by another source as a point of comparison.
Hello! I am a 53 year old woman who used to be in killer condition a couple of decades ago – taught aerobics classes, ran, etc. Then I hurt my knee and just quit working out. Finally I decided to see what else I could do besides run, and found hot yoga classes. After 2 1/2 months of consistent practice and a good diet, I have seen a lot of visual improvement, though the scale hasn’t moved. So I think I have lost fat and gained muscle. Most of the subcutaneous fat remaining is right in the gut and a bit on the upper thighs.
To try and get a better understanding of body composition, I just bought a hand held fat calculator. Right now I am measuring 29.6% body fat. I want to get to 20%. At my age, is that possible? Reasonable? Thanks!
@Nance Lee – Happy to hear you are back in action and working out! I think anything is possible. The one challenge is that some form of resistance training would be very helpful for you to get a leaner body, because if you diet and just do Yoga, my guess is you may lose a bunch of muscle/functional strength. I understand you may have put on a little muscle, but it’s very hard to keep as you diet down without resistance training (even swimming sprints could at least provide some more resistance). I think 24-5% could definitely be possible, with a lower body fat than that taking a tremendous amount of time and effort. As I mention in the article, the body fat algorithm results shift up as you age so even if you keep the same subcutaneous amount of fat, the algorithm will show you as increasing body fat percentage over time.. In fact, I also think you should get your body fat taken with a body fat caliper because BIA hand held calculator is notoriously inaccurate (a bunch of my comments mention this).
Marc,
I’m a 47 year old, 5’3″ woman who wighed 204 at my highest weight. I don’t have any idea what my body fat percentage was then, but I’ve lost 20 lbs since then, primarily by switching my diet from low-fat, high-protein and pretty much average carbs to high-protein, moderately low-carb and a bit less worry about fat content (on the advice of the endocrinologist who tested me for hypothyroidism and found my thyroid normal but my fasting blood glucose in the high-normal range). I’m generally healthy and take no daily medication, supplementing my diet only with a good multivitamin and omega-3 fish oil and flaxseed oil gelcaps.
Twice in the past three months, while losing the 20 lbs, I’ve had my body fat percentage measured using the handheld electronic device brought to my workplace by the woman who takes these and other measurements for employees participating in their health monitoring program. The first time, the percentage indicated that I had 107 lbs LBM, while at the 2nd, I had 108 lbs LBM. I was properly hydrated both times, near as I could tell, since it was in the middle of a workday and I keep a bottle of water at my desk which I drink and refill during the course of the day.
I’m wondering what the average LBM is for a 5’3″ woman with average bone structure? At age 35 I had my body fat % done at the gym I was using at the time, and was told I had only 83 lbs LBM, which seemed low to me. I do moderate cardio and strength training (have to be careful due to old knee injuries that have left me without a left ACL and with a torn meniscus), but I rather doubt my workout routine has added 25 lbs of muscle to me, and suspect the measurement taken at 35 may have been inaccurate, especially given the shape I was in at the time (I weighed approximately 130 lbs then, with only a little flab).
The one thing that has changed since then, other than my weight and my age, is that I was on BC at 35 but I’m not now. Could going off BC account for an increase in LBM?
My current goal is to get down into the lower end of “ideal”/upper portion of “lean” for my age, according to the chart (and back into my old size 6 – 8 jeans). Given that my overall health is deemed appropriate to someone slighly younger according to my doctor (BP is great, bone density is very good, still not menopausal, etc.) I’m kind of looking at the 41-45 y/o numbers rather than those for my actual age. That puts my goal weight, assuming I neither add nor lose muscle somewhere in the ballpark of 140ish. Does this sound feasible/reasonable, and if I’m willing to work very hard, like something I can accomplish before summer begins? I have a high school reunion this year, which is helping to motivate me!
@Summer – Congrats on your weight loss success so far. That’s great to hear. I think 108lb as an LBM sounds reasonable. The average I’ve found just from my experience is around 95lb to 105lb, so you are slightly above the average. With that said, as your weight comes down, you may lose some LBM in the form of water loss. So my guess is you’ll settle around the 100-105lb range. Yes, I think the measurement when you were 35 was inaccurate, sounds 20lb too low by your description of your weight and what your body looked like. In general, you should take any and all measurements with a grain of salt, because none are perfect. I think losing 0.5-1.5lb per week is a good goal. If you lose more, then great, but don’t get discouraged if you lose less. Maybe you could project losing 1lb of fat per week and see where that gets you…and yes, I’m sure 140lb sounds very reasonable, maybe even 130 like when you were 35.
@Mark
I’m 32 years old 6’2 250 lbs with 29% body fat , which says I’m obese I run 3 miles 3 days a week and sk several strength training exercises , I don’t know what else to do , I don’t look or feel obese at all
@Dre – Happy to hear you are exercising effectively. While exercise is certainly important, if you are not eating less calories than you burn, it’s not physiologically possible to lose weight. With that said, I would strongly recommend Keeping A Food Journal for a few days. Follow the link to learn more. The more you can learn about nutrition and be a mindful eater (i.e. you know everything that is going into your body and how it affects your body), you will achieve the body you desire.
Hi Marc,
Im a 20 year old mum of two (youngest 6 months) Im 122 lbs and body fat % is 21 and my waist measures 27inches. Im currently on Jillian Michaels 30 day shred, circuit training consisting of strength, cardio and abs 20minutes a day (all i have time for!) Im pretty “fit” and have no trouble exercising and pushing myself to the limit. What is my ideal fat % and weight loss to lose fat not muscle? Before children i was a dancer- classical ballet (i no longer train) and my fat percentage was 14%.
@Joelle – That’s up to you. There really is no “ideal” body fat percentage, because it depends on what works for your body and how you look and feel. Anywhere around 20% would be considered healthy and lean for a women your age. 14% is considered very lean for a women.
Marc,
Thanks for the great information here! I am 32 y.old, weigh 131lb, height 5.5 and exercise regularly, teach dancing. Today’s measurements showed that my body fat was at 22.5. For my age, height, weight, is that an ok level to be at? I think I am fit, although I always had some fat on my tummy. The fitness instructor recommended that I should try to lift more weights. And he is probably right because I do more cardio exercise than lifting. Your thoughts? Thank you!
@Holly – your body fat percentage sounds fine to me. I would consider it leaner than average, but not super lean. With that said, I’m a big fan of strength training for a ton of reasons and I think it should form the foundation of an effective exercise plan for not only fat loss, but overall health and well-being. FYI, the cardiovascular system supports the muscular system, not the other way around. This doesn’t mean you need to lift every day, but a coupld 30 minute full body strength training workouts are going to go a LONG way for you! To get you started on the right foot, check out this Circuit Training Workout.
Hi.. 4 months ago I was 118 kg and had 25.5% body fat, started working out with a personal trainer 3 times a week, wrote him a food diary every day.
Now.. 4 months later, i am 103 kg and 16.5% body fat. Isn’t this something to be happy about?
I’m 24, 190 cm height.
Viktor – Yes, your results are excellent. You lost 33 total pounds, with 30lb being from fat and only 3 pounds from LBM. In 4 months, that’s great progress.
hi,,, im so confused right now what really am to my body some says that my body is just right for my height. Other says i should loose more weight …
My everyday routine exercise is im doing abs exercise and a waist trimmer for 1 hour sometimes 40 minutes so far so good im sweating everyday.Is my body is proportionate ?? just im overweight or chubby? Should i reduced more weight?
My body stat:
Height: 166 cm
Weigh: 78 kg
@Leah – It’s difficult for me to properly answer your question without seeing you in person, taking your body fat percentage, and learning more about your lifestyle habits. With that said, my best guess is your Lean Body Mass (based on averages of what I’ve seen) is likely around 125lb – 130lb, so your body fat percentage is roughly around 25-8%. You could always have a discussion with your doctor about ideal weight ranges and what works for you. FYI, check out this post: Ideal Body Weight Formula .
Hi Marc,
I am a 47 year young women. I have gained 2 pant sizes in the past 3 years and would like to go back to where I was. I believe the gain was due to a move and many other stresses in my life in addition to going from excellent eating habits to very poor eating habits. In the past few months the stresses have subsided and my eating habits are much, much better.
Right now, I spend an hour twice a week lifting 5lb weights along with stretching and yoga. My thought was to add walking 3x’s a week.
I heard that too much cardio burns muscle not fat. What is too much cardio? Most importantly, how do I lose fat without losing muscle?
@Audrey – Please see my Get Lean Guide for more information on how to lose fat without losing muscle.
Hi Mark i just started working out 2 months ago I started at 6’0 215 pounds 19% body fat and now I am 210 pounds 15.5% body fat and thats because I am workingout and doing cardio 5x a week and quit dirnking pop is that a pretty good improvement in that time period? But now I want to keep doing my same work out routein but focus on better eating what do you recommend for good foods?
@joshua – Congrats on starting to exercise. That’s great news! Your results are very good for the short period of time you’ve been exercising. Your approach to improve your eating sounds excellent. The goal is to eat mostly whole, unprocessed foods. So for example, fruits (all berries, orange, grapefruit, banana), vegetables, lean meats, nuts and seeds, dairy selectively, and whole grains selectively. We plan to put up a lot more posts on specific foods etc., so stay tuned.
and I am 21 years old
Hi Marc,
I started with a personal trainer almost a year ago. I am 5:10 female that originally started out at 247 pounds and 40% body fat and I am now 177 pounds and 29.5% body fat. I am trying to figure out how to reduce my body fat % further. What makes this number decrease? It is it strictly nutrition or is nutrition and cardio or is it nutrition, cardio and strength training?
@Kristin Cok – Continue to eat less calories than you burn is the simple answer to help you continue to lose fat. Yes exercise is helpful to help you keep your muscle and it burns extra calories, but do focus on the nutrition. Here’s an article to check out: How Many Calories Should I Eat To Lose Weight? Keep up the progress!
Marc,
Thank you for the post about the ideal body weight formula. I learned that im 27.6 overweight. Im 24 years old by the way. Whats my body fat percentage?? Am I in the average category?? above average?
@Leah – Check out this article to arrive at your body fat percentage: 5 Ways to Measure Body Fat Percentage.
I am extremely concerned, I am a 36 yr old athletic female that enjoys working out and going to the gym as much as 6 days a week. I am in sizes 6-8 Aussie size. Weighing at approx 48 kgs 153cm in height. My body fat % is 36% which puts me in the obese range????? What is wrong with me? I have gone to a few different machines and it tells me the same thing.
@Rose – That does sound hard to believe. If you haven’t gotten your body fat checked with a body fat caliper by a skilled trainer, I would do that before you get any more concerned!
Marc,
I’m 20 years old, 6’1″ tall, with a weight of ~195lbs. My bodyfat is down to 12%, but im still not seeing the ab definition i was hoping for. I work out my core atleast 5 times a week, but still nothing seems to be helping. I even eat healthy! What can i do to help?
@Nolan – Congrats on your success so far. Seeing your abs has little to do with abs exercises. I would focus on getting your body fat down into the single digits with nutrition. For more info, see this article: How to Get Ripped.
Marc,
I am somewhat confused as to whether I’m actually obese or not. I have a BMI of 33, at 21 years of age. I am 6’3′ and 270 with a 35 inch waist. I work out hard five times a week with a cross training day on Wednesday. I am in relatively good shape Cardio wise with a 26 min 5K time, and I am in the 1000 pound club in regards to the three core lifts (bench, squat, power clean). It still is troublesome to me though that ‘technically’ I am obese. What should I do, and should I be worried?
@Andrew – Most NFL football players would be considered obese according to BMI. Check out this article for more info: Ideal Body Weight Formula. It sounds to me like you’re in great shape, so even if you were technically “overfat”, i think the only issue from a health perspective is that it may be putting excessive stress on your organs to run such a large machine (i.e. your body).
Hi Marc, I am a former D1 athlete, currently 6’1″, 210lb, 16%bf. It is possible to get my bf 9-12% with my height while staying within the 205-210 weight range?
@David Baker – Well, it’s hard for me to say something is not possible, but in my mind, getting ripped at anything over 190lb at under 6’2′ means you will look HUGE. Your LBM is 176lb, so getting down to 190lb will give you your 9% body fat. I think you MUST read this article and pay attention to step #1: How To Get Ripped. I’m telling you when I get ultra lean at 165lb (I’m 5’11″), people think I’m 200lb. Crazy, but true.