What is considered a healthy body fat percentage as you age?
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- Reviewed by Mallika Marshall, MD, Contributing Editor
Q. I had a body fat measurement done at my gym. The reading was 17% body fat. I am 62, and aside from high blood pressure, I consider myself healthy. Is that a good reading? What is the best way to measure body fat?
A. There is no agreed-upon normal range for body fat, just as there is no ideal body weight. However, a 2025 study used data from a US national survey of adults ages 18 to 85 to calculate overweight and obesity using body-fat percentages instead of body-mass index. The study defined "overweight" as having a body-fat percentage of at least 25% for men and 36% for women; "obesity" was defined by at least 30% body fat for men and 42% for women.
The "right" weight and body fat percentage for an individual depend upon multiple factors, such as the following:
Age: In adults 60 and older, body fat percentages tend to be higher than in younger adults. One factor is a decrease in muscle mass. The combination of relatively higher fat mass and lower muscle mass is called sarcopenic obesity. This condition can be more dangerous than obesity alone, because it has implications for physical functioning and frailty.
General health. A very low percentage of body fat and low body weight in someone who's not exercising regularly can indicate a medical problem.
Distribution of body fat. Even if your weight is close to the normal range, a large waist size may mean you have an unhealthy amount of belly fat (visceral fat). Higher amounts of belly fat increase the risk of diabetes and heart disease.
Metabolism. How an individual's body handles excess calories significantly affects whether those calories get deposited in fat or turn into energy used for physical activity and body heat.
Amount, type, and intensity of physical activity. You burn calories not only during exercise, but also after exercise as muscles replenish their energy stores. Also, regular strength training can add muscle mass, which is healthy.
Rather than relying on just one measurement to assess your body composition, experts suggest using more than one measurement and tracking them over time:
Waist size. A waist circumference of 40 inches or more for men and 35 inches or more for women increases risk of heart disease and type 2 diabetes.
Waist-to-height ratio. This measurement has shown to predict risk factors better than body-mass index does. To calculate it, divide your waist size by your height. Use the same unit of measurement - inches or centimeters - for both. A healthy range is 0.4 – 0.49.
Body weight: This doesn't tell the full story, but sudden weight loss can flag possible health issues. Staying at a consistent weight with an increase in waist size can indicate fat gain or muscle loss.
Image: © Olga Trofimova/Getty Images
About the Reviewer
Mallika Marshall, MD, Contributing Editor
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