Whether you want to look like Thor from the latest Marvel Superhero movies, or your doctor suggests you lose weight to lower your risk for diabetes or another chronic disease, body fat can be an important factor in how you look and feel.

While there isn’t quite a consensus on the perfect body fat for all people AMAB, there are ranges that are healthy and some that can be achieved with goals around having an athletic physique. Whatever the goal may be, we will find the right range for you.

Body fat and body fat percentage - An overview

Body fat is found throughout the body, including under the skin as subcutaneous fat. and as visceral fat that surrounds internal organs. While some body fat is necessary for optimal health, excessive amounts can increase the risk of various health problems, including obesity, type 2 diabetes, heart disease, and certain cancers. Body fat also refers to adipose tissue that is predominantly composed of adipocytes. 

Specifically, body fat percentage is a measure of the proportion of your total body weight that is made up of fat tissue. It's a more accurate indicator of health and fitness than just looking at body weight alone, as it takes into account the composition of your body, distinguishing between fat mass and lean mass (muscle, bones, organs, etc.). Body fat is also more useful in tracking physique changes if you have goals such as having sixpack abs that you can see, or if you want to achieve certain performance standards in sports. 

Body fat has many pivotal functions in the body:

• Energy storage: Fat is an efficient way for the body to store excess energy and utilize it when energy is low. When you consume more calories than your body needs for immediate energy, the excess energy is stored as fat
• Insulation: Fat acts as an insulator, which helps regulate body temperature providing a layer of insulation under the skin
• Hormone regulation: Fat tissue produces and secretes hormones known as adipokines, which play roles in metabolism, inflammation, and appetite regulation. Cholesterol is also an important biosynthetic molecule used in the synthesis of other important hormones in the body such as estrogen and testosterone¹

Healthy body fat percentages

Ideal body fat percentages for both people assigned male at birth and people assigned female at birth definitely vary depending on your goal, whether you simply want to be healthy and reduce the risk of chronic diseases such as heart disease and diabetes, or if you want your body to look a certain way. 

However, healthy body fat is based more on outcomes of diseases because having too high of a body fat percentage increases the risk of various chronic diseases. 

It should be noted that people AFAB and people AMAB do not have the same healthy body fat percentages because people AFAB tend to have a higher level of essential body fat. Essential fat is the minimal amount of fat necessary for basic physiological functions, such as hormone regulation, insulation, and protection of organs. people AFAB naturally have higher levels of essential fat due to biological factors related to reproduction and hormonal regulation.²

While the specific difference can vary, on average, people AFAB typically have essential body fat percentages that are around 5-10% higher than people AMAB. This means that people AFAB generally require a higher proportion of body fat to maintain normal physiological function compared to people AMAB. However, it's important to note that essential fat levels are essential for both people AMAB and people AFAB, and falling below these levels can lead to health problems.

The healthy body fat range for people AMAB varies depending on factors such as age, fitness level, and individual goals. However, here are some general guidelines:³

• Essential fat: Essential fat is the minimal amount of fat necessary for basic physiological functions, such as hormone regulation and insulation. Essential body fat for people AMAB is typically in the range of 2-5%
• Athletes: Male athletes often have lower body fat percentages due to their high levels of physical activity and lean muscle mass. Body fat percentages for male athletes can range from approximately 6-13%
• Fitness enthusiasts: people AMAB who are actively involved in fitness and exercise programs often aim for body fat percentages between 14-17%. This range allows for muscle definition and overall fitness while maintaining a healthy level of body fat
• Average: For people AMAB with average fitness levels, a body fat percentage of 18-24% is considered healthy. This range provides a buffer for energy reserves and overall well-being
• Overweight/Obese: Body fat percentages above 25% are generally considered overweight or obese for people AMAB. Higher levels of body fat can increase the risk of various health problems, such as heart disease, diabetes, and joint issues

Generally speaking, body fat percentage ranges on what is healthy does vary a bit with age. According to the American Journal of Clinical Medicine, a healthy range for people AMAB aged 20–39 is 8–19%, and for people AMAB aged 40–59, it's 11–21%. For people AMAB aged 60–79, a healthy body fat percentage is 13–24%.

It's important to note that these ranges are just guidelines, and individual preferences and health considerations can influence what is considered ideal for each person. Consulting with a healthcare professional or fitness expert can provide personalized guidance based on individual circumstances and goals. 

Finding your body fat percentage - a puzzle

Finding an accurate measure of your body fat percentage is harder than what might be expected, and no method is truly perfect, and oftentimes it is better to get a few different kinds of measurements. 

Body fat percentage be calculated and estimated using various methods such as:

• Calipers: This method involves using callipers to measure the thickness of skinfold at different points on the body, typically at sites such as the triceps, abdomen, and thigh. The measurements are used to calculate body fat percentage using a body fat percentage equation
• Bioelectrical impedance analysis (BIA): BIA measures the resistance of body tissues to the flow of a small electrical current. Since fat tissue conducts electricity differently than lean tissue, BIA devices can estimate body fat percentage based on this difference
• Dual-energy X-ray absorptiometry (DXA): DXA scans use X-rays to differentiate between fat, muscle, and bone tissue. They provide highly accurate measurements of body composition, including body fat percentage, as well as bone density
• Hydrostatic weighing: Also known as underwater weighing, this method involves measuring a person's weight while submerged in water. By comparing weight on land and weight underwater, the proportion of lean mass and fat mass can be calculated
• Air displacement plethysmography (ADP): ADP, commonly known as the Bod Pod, measures body composition by calculating the volume of air displaced by the body. From this, body density and body fat percentage can be estimated

Another method, that may be simpler, is the US Navy Method for body fat which uses a tape measure. An online calculator can be used where you input the values such as the circumference of the neck and waist. 

Body fat percentages for six-pack abs and other goals

Achieving visible abs and a defined aesthetic appearance typically requires a relatively low body fat percentage, especially in the abdominal region. However, the specific body fat percentage required to see abs and achieve a desired aesthetic varies from person to person due to factors such as genetics, muscle mass, and body composition. For someone who has more muscle, including in the abdominal region, it is possible to have a higher body fat percentage and still have muscle definition.

For people AMAB, visible abs usually start becoming noticeable when body fat percentage drops below approximately 15%. However, to achieve well-defined abs, many people AMAB aim for body fat percentages in the range of 10-12%. Genetics play a significant role in how your abs look, and some individuals may need to reach lower body fat percentages to achieve the desired level of definition, as they may lose body fat in other places in their body before the abdominal region.

For people AFAB, visible abdominal muscles typically start to appear at higher body fat percentages compared to people AMAB, often around 15-20% or lower. However, just like with people AMAB, achieving deeply defined abs usually requires lower body fat percentages, often in the range of 12-16% or lower.

It's important to note that aiming for extremely low body fat percentages can have health implications and may not be sustainable or healthy for everyone. It's essential to prioritize overall health and well-being over achieving a specific aesthetic goal. Additionally, focusing on building muscle through strength training can help improve the appearance of abs and contribute to a more aesthetically pleasing physique, even at slightly higher body fat percentages. Consulting with a fitness professional or healthcare provider can provide personalized guidance based on individual goals and circumstances.

Summary

Achieving a healthy body fat percentage for people AMAB involves a range of factors. Essential body fat, which is necessary for basic physiological functions, typically falls between 2-5%. Athletes often maintain body fat percentages ranging from 6-13%, optimizing their performance in various sports. For fitness enthusiasts, a body fat percentage of 14-17% is commonly targeted, striking a balance between muscle definition and overall health. The average range for people AMAB is around 18-24%, providing a buffer for energy reserves and general well-being. On the other hand, body fat percentages above 25% are generally considered overweight or obese, increasing the risk of health issues. When it comes to visible abs and aesthetic appearance, people AMAB typically start seeing noticeable abs at body fat percentages below 15%, with well-defined abs achieved around 10-12%. For people AFAB, visible abdominal muscles usually appear at higher body fat percentages, around 15-20% or lower, with deeply defined abs often achieved below 12-16%. However, it's crucial to prioritize overall health over achieving specific aesthetic goals, and focusing on building muscle through strength training can enhance the appearance of abs even at slightly higher body fat percentages.