Body Fat Percentages

What would you look like at different body FAT percenatges

MALE BODY FAT PERCENTAGE: 3% – 4%

In this range you will find competing bodybuilders and the emaciated. When prepping for contests you can find body builders in this range temporarily. Nearly all external veins may be visible on each muscle, very distinct separation, and visible striations in nearly all muscle groups including the glutes, the last bastion of body fat. At barely more than required to protect your organs to function (roughly 2%), you’ll have almost no subcutaneous fat and only some visceral left.

 MALE BODY FAT PERCENTAGE: 5% – 9%

This body fat percentage is not sustainable for most men. Around this level, all of your muscles will show noticeable definition and clear vascularity in most muscles. There will be a pretty clear distinction between each muscle. Even the abs will show vascularity at the lower end of this spectrum.

 MALE BODY FAT PERCENTAGE: 10% – 14%

This is the range that most men want to be at for a classical “beach body” look. There will be separation between muscles, but not in every muscle. Veins will mostly only show on the arms, and sometimes the legs with some striations visible in forearms or possibly shoulders, Lower abs may sometimes still be hidden by a little pouch of fat.

 MALE BODY FAT PERCENTAGE: 15% – 19%

This is more of a lean look, with less muscle striations and vascularity. The definition on muscles goes down and there is not a clear separation between them. Most vascularity is gone, but some can still be seen on the arms. Most athletes fall into this category or lower and can be maintained by most people with relative ease.

 MALE BODY FAT PERCENTAGE: 20% – 24%

This is the most common range for “young adult” men to be in, where the separation between muscles begins to become nonexistent. There are almost no striations or vascularity in any muscle groups. Typically there will be a little bit of fat on the stomach, but it will not be rounded. A male of 5’10” – 5’12” who weighs 180 – 185 lbs will probably be at 20 to 22% BF.

 MALE BODY FAT PERCENTAGE: 25% – 29%

Any range above this is considered obese in most men. The waist size starts to increase and the stomach shows visible rounding. There may still be little neck fat, but most men gain weight in their stomachs first. There’s no separation of muscles and veins typically don’t show. A male of 5’10” will probably have a waist size of over +35 inches.

 MALE BODY FAT PERCENTAGE: 30% – 34%

The fat starts to distribute around the body and the waist will look larger relative to the hips. The stomach will be noticeably more round and chin fat will start to form. Very probalbly there is no visible muslce separation.

 MALE BODY FAT PERCENTAGE: 35% – 39%

The stomach will start to gain more and more fat around it, and waist size usually is over +40 inches. The stomach will have clear protrusion and hang (the classic beer gut).

 MALE BODY FAT PERCENTAGE: 40% and more

Everyday activities begin to be very difficult to perform, and this is where the body fat level is approaching morbidly obese. The stomach will continue to grow and the chest will gain more fat as well as more fat accumulation on the limbs. Waist size will likely approach +45 inches for a 5’10” man.

 

Body Fat Comparison: Female

Women usually look leaner than men at higher body fat percentages. This is mainly because of the body fat women naturally hold in their breasts, butt, and hips.

FEMALE BODY FAT PERCENTAGE: 10% – 14%

Women have more fat in breast tissue, waist, thighs and surrounding the organs. The essential body fat for a woman is 8%, while for a man is only 2%. This is the range you will usually see bodybuilders in, and is not considered healthy long term. Muscles are clearly defined and separated, and vascularity is noticeable all over the body. The less vascularity, the further away from 10% body fat you deviate.

FEMALE BODY FAT PERCENTAGE: 15% – 19%

The hips, thighs, and butt usually have less shape because of the lack of body fat. Many bikini, fitness models, and some athletes are usually within this range. Vascularity is usually only in the arms and some in the legs, and there is still separation between muscles, with clear definition. Still considered low for women it may not be very sustainable in the long run.

 FEMALE BODY FAT PERCENTAGE: 20% – 24%

The separation between muscles, as well as the definition in the muscles becomes less apparent in the limbs while abs should still retain some definition. This is the range that most female athletes fall in, and is considered as highly fit and more sustainable.

 FEMALE BODY FAT PERCENTAGE: 25% – 29%

This is the range that most women fall into, as it is not too slim or overweight while being maintainable. Curves begin to form in the hips as there is more body fat around the thighs and butt. A 5’4” – 5’6”  woman of 130 – 135 lbs will probably be at 25 to 27% Body Fat.

FEMALE BODY FAT PERCENTAGE: 30% – 34%

As women begin to gain weight, instead of it going to their stomach, it will begin to show around the hips, thighs, and butt. In this range, the butt and thighs will likely be more rounded and pronounced.

FEMALE BODY FAT PERCENTAGE: 35% – 39%

At this level of body fat, the face and neck will begin to gain some more visible fat. The stomach may also start to gain fat and be protruding a little. Usually the waist is over +32 inches and hips over +40 in this range. 

FEMALE BODY FAT PERCENTAGE: 40% – 44%

The thighs and hips will continue to have fat funneled into them, and grow very large. Visible hang of the stomach at this point. At this level of body fat, the waist is typically over +35 inches, hips over +42 inches, and thighs over +25 inches.

FEMALE BODY FAT PERCENTAGE: 45% – 49%

The waist can be over +37 inches while hip circumference may reach +45 inches and become more noticeaby wider than the shoulders. Typically, the skin will begin to lose its smoothness and often show dimpling on it.

FEMALE BODY FAT PERCENTAGE: 50% AND MORE

Due to the fat cell structure in women much of the skin will show visible cellulite dimpling. Both waist and hips will be wider than the shoulders. Waist will probaly measure over +40 inches, hips +45 inches and thighs over +30 inches, for a 5’4” woman who weights +200 lbs.

 

 

 

 

 

The take-away.
Does everyone look-alike at the same body fat percentage? No, not at all. Body fat percentage isn’t an indicator of your amount of lean body mass. The amount of muscle your body has is going to make a significant difference in your overall look. What is the right look? This is up to personal preference and program design.

… Just do something. The results will Come!!!!

Call Steve, In-Training Sports | 561-281-8330
In Training Sports
www.intrainingsports.com
Personal Trainer, servicing West Palm Beach, Palm Beach, Wellington and Jupiter Florida
3131 Village Blvd, #305
West Palm Beach, FL 33409