What are the Optimal Body Fat Percentages?

The optimal body fat percentage for health, aesthetics, and performance sits within specific ranges for both men and women—and getting to extremely low levels is rare outside of elite sports or competitive bodybuilding. Below is a summary based on the key insights from a recent video from Jeff Nippard and supporting scientific sources.

Body Fat Percentage: Why It Matters

Your body fat percentage impacts not just appearance, but also health, mood, energy, sleep, and athletic performance. Using advanced DEXA scans, Jeff Nippard’s video covers real-life examples from 50% down to 5%, highlighting how different levels look and feel—plus which ranges are sustainable or risky for most people.

Optimal Ranges for Men

• Body building: 5-10%. Very rare and very difficult to maintain. Can negatively affect mood and energy levels.

• Aesthetics: For a visibly lean, athletic look—think faint upper-ab outline and arm muscle definition—men generally thrive in the 10–15% range.

• Performance: Maximum strength performance is typically best maintained with slightly higher body fat, usually around 15–20%. This range allows athletes to sustain energy and avoid the downsides of extreme leanness.

• General health and longevity: 15-22%. You will need to have a good diet and exercise and you will have excellent energy and mood. Won’t be burdened with constant hunger.

• US Average: 27-28%. Unfortunately the US population isn’t very healthly, so don’t take these numbers as something to target.

Men under 10% body fat are very rare—even among dedicated trainees and fitness professionals. In a recent U.S. dataset, fewer than 1 in 9,000 men were below 12%, showing how uncommon these levels are in the general population.

Optimal Ranges for Women

• Body building: 10-12%. Very rare and very difficult to maintain. Can negatively affect mood and energy levels.

• Aesthetics: The "fit" and athletic appearance—some ab definition, visible muscle outlines, but still natural curves—usually falls between 14–25% for women.

• Performance: For sports strength and endurance, most women perform optimally with 20–27% body fat.

• General health and longevity: 20-30%. You will need to have a good diet and exercise and you will have excellent energy and mood. Won’t be burdened with constant hunger.

• US Average: 39-40%. Unfortunately the US population isn’t very healthly, so don’t take these numbers as something to target.

Body fat below 15% is exceedingly rare in women and usually seen in professional competitors; risks of menstrual and hormonal issues rise sharply below this threshold. In the U.S., less than 2% of women have body fat under 25%.

Why Extremely Low Body Fat Is Uncommon

Both men and women rarely sustain single-digit body fat percentages for long. It requires rigorous dieting, genetic advantages, and often is associated with trade-offs in mood, sleep, energy, and overall health. These levels are mostly seen in the context of competition or photo shoots.

Adjustments for Age

As you get older, holding some extra fat can be healthy. Consult the following chart.

DexaFit Scottsdale: Find Your Range With Precision

At DexaFit Scottsdale, advanced DEXA scans offer the most accurate body composition measurement available. Whether you’re chasing performance, aesthetics, or general health, DexaFit’s expert staff will help you track your goals—without falling for unrealistic standards. See real client results and book your scan at DexaFit Scottsdale for science-backed insights and personalized guidance.