When it comes to health and fitness, the number on the scale doesn’t tell the full story. A person’s body fat percentage is often a more accurate indicator of overall wellbeing than weight alone. It reflects how much of your body is made up of fat compared to lean mass such as muscle, bone, and organs.
Ideal body fat levels vary depending on factors like age, gender, and activity level. This guide explains what’s considered a healthy range for men, women, and athletes, how to measure your body fat accurately, and how Smart Salem can help you track and maintain your optimal body composition.
What is body fat percentage?
Your body fat percentage represents the proportion of fat compared to everything else in your body, including muscle, bone, water, and organs. Unlike Body Mass Index (BMI), which only uses height and weight, body fat percentage offers a clearer picture of your health [4].
A certain amount of fat is essential for hormone regulation, energy storage, and protecting vital organs [1]. However, carrying too much can increase the risk of heart disease, diabetes, and other metabolic conditions [1].
What is a healthy body fat percentage?
Healthy body fat percentages differ between men and women due to hormonal and physiological differences. In general:
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Men: 10–20% body fat is considered healthy
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Women: 20–30% body fat is considered healthy
These numbers can vary depending on genetics, age, and fitness level. For instance, athletes typically have a lower percentage because they carry more muscle and less stored fat. Research among young Emirati women supports the need to look beyond BMI when assessing fat composition [2].
The key is balance. Maintaining an appropriate range is healthier than striving for the lowest possible number, which can negatively affect hormone levels, energy, and immune function [3].
How to measure your body fat percentage
There are several ways to measure body fat, ranging from quick estimates to clinical-grade accuracy.
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Bioelectrical impedance (BIA): Common in smart scales and handheld devices, this method sends a safe electrical current through the body to estimate fat and muscle composition.
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Skinfold callipers: A manual method that measures fat thickness at specific points on the body.
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DEXA scans and body composition analysers: Medical-grade assessments that provide highly accurate readings of fat, muscle, and bone density [2].
While at-home devices can give a rough estimate, clinical testing provides the most reliable results. At Smart Salem, advanced body composition analysis using DHA-accrediteddiagnostic tools delivers a detailed breakdown of fat, muscle, and water levels, offering a complete picture of your health and fitness.
Body fat percentage vs ideal body weight
Your ideal body weight doesn’t always reflect your actual health. Two people can weigh the same but have very different body compositions. Someone with higher muscle mass may weigh more but have lower body fat and better overall fitness [3].
For athletes, this is especially true. Muscle weighs more than fat but takes up less space, meaning a lean, muscular individual may appear heavier on the scale.
Focusing on your fat-to-muscle ratio is a better way to evaluate progress than relying on weight alone. Strength, endurance, and energy levels are far more meaningful indicators of wellness.
Factors that influence your body fat percentage
Several factors contribute to your body fat levels, including:
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Age: Metabolism naturally slows with age, making fat loss more challenging.
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Gender: Women generally have higher essential fat levels for hormonal and reproductive health [1].
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Genetics: Determines where your body tends to store fat.
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Diet and exercise: The biggest controllable factors affecting composition.
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Hormones and stress: Can influence appetite, metabolism, and fat storage patterns [1].
Regular movement and a balanced diet support your body’s ability to maintain a healthy composition over time.
How to maintain a healthy body fat percentage
To keep your body fat within a healthy range:
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Eat a balanced diet rich in lean proteins, vegetables, fruits, and whole grains. Examples include chicken, fish, eggs, or tofu for protein; broccoli, spinach, peppers, or carrots for vegetables; berries, apples, oranges, or bananas for fruits; and oats, quinoa, brown rice, or whole-grain bread for whole grains.
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Incorporate both strength training and cardiovascular exercise.
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Get enough sleep and allow time for recovery to support hormone balance [1].
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Monitor your progress through regular health screenings [5].
Smart Salem’s preventative health screenings can help you stay on track by identifying early signs of imbalance and supporting long-term wellbeing.
Why body composition testing matters
Understanding your body’s fat-to-muscle ratio gives a far more accurate view of your health than weight alone. Regular body composition testing helps you track progress, set realistic goals, and make informed lifestyle changes.
Smart Salem’s comprehensive health screenings include body composition assessments that provide fast, accurate insights into your current health status.
Book your appointment today to learn more about your body composition and take proactive steps toward a healthier lifestyle.
Healthy body fat percentage FAQs
What is a good body fat percentage for women?
A healthy range for women is typically between 20–30%, with athletes often between 16–24%.
What’s a good body fat percentage for men?
For men, 10–20% is considered healthy, while athletes often fall between 6–13%.
What body fat percentage is considered fit?
Men between 14–17% and women between 21–24% generally fall into the “fit” category.
How can I measure my body fat accurately?
Clinical tools like DEXA scans or Smart Salem’s body composition analysis provide the most precise measurements.
Can I have too little body fat?
Yes. Extremely low-fat levels can disrupt hormones, weaken immunity, and cause fatigue.
What factors affect body fat percentage?
Age, gender, genetics, diet, and physical activity all play a role in determining your body fat levels.
