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A question I see very often here at Fit Father Project HQ is, “Dr. Anthony, what is a healthy body fat percentage for men?”
We're going to cover the science and quick tips in today's short video. Getting to the ideal body fat percentage for males requires hard work, dedication, and a structured plan that you can work on with accountability. With today's advice, we'll make it as simple and sustainable as possible.
So, in this video and associated article, I’m diving into the charts, ranges, and measuring techniques that will help you find out what body fat percentage you’re currently at and what your healthy body fat percentage is.
First off, I want to clear up any confusion you might have about BMI and Body fat percentage. These two are often confused as measuring the same thing.
Basically, BMI is a ratio figure between your height and weight. To get your BMI result using the metric system, you simply divide your weight in kilograms by your height in meters, then divide the result by your height again.
For example: a 73kg man who is 1.78m tall would do the below:
73 / 1.78 / 1.78 = 23.04 BMI
Using pounds and inches, you can use the following formula:
[weight (lb) / height (in) / height (in)] x 703
As you can see from the formulae above, there is nothing factored for age or amount of body fat. Therefore, a 73kg man could have 10% or 30% body fat and still fall in the exact same BMI range. In reality, they are both very different in terms of physical appearance and most likely physical health.
Body fat percentage is exactly what it suggests. It’s the amount of body fat you have on your body. This is obviously completely exclusive to each person, so is a much better indicator than BMI.
Low body fat will show more muscle definition so it will depend on what your goals are and help you reach an ideal body fat percentage for males.
An ideal body fat percentage for men that want to show muscle and appear lean will be around the 8-12% mark. Going below that can be difficult to maintain over the long term… but certainly isn’t impossible.
When it comes to a healthy body fat percentage men often presume that getting into low single digits is the way to go. However, getting that low not only takes extreme dedication but also removes much-needed padding that protects your body. If you have any doubt, ask a bodybuilder how it is to walk close to a contest!
Your next step to getting to a healthy body fat percentage for a man will be to incorporate high-intensity weight training and cardio, as a regular thing on your schedule.
My recommendation would be to use my 24-Minute Workout that is completely free to download so you can get started today. Find it at → 24-Min Fat Burning Workout →
This workout combines strength training, cardio, and flexibility into one, using what is known as Metabolic Resistance Training. The best style of workout to shift body fat fast.
Combine this with HIIT training or Tabata training, and you’ll be burning body fat in no time and getting to a healthy body fat percentage for men! Check out the video to see the charts that show a healthy body fat percentage for males and females alike.
Also, check out the accompanying article here:
This article will deep dive on the science of an ideal body fat percentage for men and also show how you can get your body fat measured to help your weight loss and fitness journey.
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →
I hope this helps you along the way! Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
33 replies to "What Is A Healthy Body Fat Percentage For Men? (Charts & Ranges)"
Ever since I’ve started truly caring about my body I’ve always wondered and this and this video answered it perfectly.
I understand a lot more now about BMI and how it’s going to vary between people. I’m over 35, fairly lean and come out at exactly 20 BMI. Really I’d like to put a bit more weight on but my metabolism seems to be very fast and have been the same weight for years.
Hi Greg!
Dr. A created a workout specifically for men over 40, who want to gain muscle mass. It’s called: Old School Muscle. It sounds like it’s what you’re looking for! Check it out here:
https://www.fitfatherproject.com/shop-programs/
-The FFP Training Staff
I’m always confused about body fat percentages , and this discussion clears a lot of confusion that goes with BMI and age , wonderful subject to discuss Dr Balduzzi.
Hi Dr A! I agree with your entire meal plan and have been counting my macros for about 4 months. My only contention is that you allow for no snacks whatsoever which I think would eventually lead someone to quit the program. There are healthy snack like apples, popcorn, carrots, celery, nuts which if includes in your macros will still give your body the right nutrients it needs.
i’m actually maintaining a good bmi…but i will definitely follow your suggestions to maintain this for my whole life. thanks for your wonderful health tips.
Thanks for helping us understand the ranges in the BMI, Great info.
I learned a lot from this video as your explanation was very detailed. I will definitely follow your suggestions.
Very useful information and scientific facts presented here, now i know what is the healthy percentage body fat i should look for to stay fit instead of just BMI .
Great videos Sean! Great to see a knowledgeable, humble guy sharing his tips and touching on topics like these. Solid gold advice as usual. Too many guys obsess about washboard abs.thanks for clearing it up!
Some great info, thanks… question – how can I determine my % body fat ?
Hi Joe! Thanks for watching. We have an article that explains how! Check it out here:
https://www.fitfatherproject.com/best-ways-to-measure-body-fat-percentage/
-The FFP Training Staff
Really detailed information and explained very well, amazing how much difference to your body it makes just by reducing it by like 10%!
Great information, I’ve never liked the BMI scale, because just like you said, it doesn’t account for muscularity. I will say that now that I’m in my early 30’s, it is noticeably more difficult to maintain my muscle mass even though I still have the same weight lifting regimen as I did in my 20’s.
I’ve never liked the BMI scale. Schwartzenegger and Ferrigno in thier prime would be called Morbidly Obese?!?! Sheesh!
@jedironin380 BMI only for non gym people
Thank you for this info Dr Anthony, my dad is in his 50s and seems to be at healthy body fat according to this guide.
Thanks for watching Ari! Please share our info with your father. Even if he’s in the healthy body fat range, he could want to start building muscle! And we have lots of videos for that.
-The FFP Training Staff
Great video, was good to know that it can vary between people and how to determine it in a healthy way
Simple, yet so effective.I have definitely learnt something today, thank you for the fitness tip
Yes you learned how to spell learned… just kidding man just playing w you brother God bless you.
WOW! That chart makes me feel so good. I’ve worked so hard to reach 17.1% body fat (Male, 56 yrs old, 5′ 11″, 151.5 lbs) over the year (down from 29%). According to that chart it puts me in the Lean category. I (and my wife) can see big changes in my body BUT I don’t feel as though I am ready to take off my shirt on the beach. When I sit down AND especially when I bend over I can still see a (smaller) mound of fat hanging over. Losing weight (the right way) is no problem for me. I work out with heavy weights 4 times a week.
What I really want is to get down to at least 15% to 13% body fat without having to go down to 130 lbs or 140 lbs. However I see that as I loose weight I lose body fat. As I gain weight I gain body fat. The two are totally in sync. I don’t mind gaining weight (muscle weighs more than fat) if it means my body fat goes down.
I think my BMI is around 22 but i don’t pay much attention to that number anymore.
Any thoughts?
Hi Theo!
Thanks for reaching out. If you’re trying to lower your body fat percentage, you should try our FREE Fit Father 1-day meal plan and 24-minute metabolism boosting workout. Both can help you lose weight and lower your body fat! Access it here:
https://www.fitfatherproject.com/free-meal-plan-and-workouts/
-The FFP Training Staff
Great video! Lot’s of useful info!
I’m 27 and have 10.00% body fat, which falls on the lower side of what’s healthy for my age.
Should I get it a bit higher just so I make sure I’m healthy?
I see no one has responded. I’d say you’re doing fine. Enjoy it now, because it’s not likely to always be that low.
Body fat may be important, but another thing to think about is staying hydrated(it also helps with BO because you are sweating closer to pure water)
Well presented. Very good information. I check my body fat using an Omron fat monitor. One question I have for you is:
Does the body fat you refer to is only the subcutaneous fat ? Or Subcutaneous fat + Visceral fat. (Omron fat monitors give visceral fat aa levels, and not as %)
Your body doesn’t have to change so much. I am 52 and have a six pack for the first time in life. Completely changed my diet and am exercising daily. We can feel great and look great as we get older.
If I may ask. What body fat percentage did you get to for your abs? My 50 and I’m trying to get there
@Walter May will knowing the body fat percentage help you? just keep cutting until you see them.
@Grimmlocked Cutting, by that you mean losing weight 👍
@GoldHat wooops instructions unclear, in other news my appendix is now removed XD
Same here 68yo male. After a bout with Covid have gone from 209 to 164 with a lot of exercise and diet. Feeling great and training for marathon number 20. Have never felt better Am at 16% BF but still working. Enjoying my first 6 pack in my life1