Let’s begin with the lowest body fat range, the bodybuilder range.

This is typically achieved during competition season, and while it looks impressive, it’s not sustainable.

Body fat plays an important role in regulating hormones, protecting organs, maintaining body temperature, supporting immunity, and storing energy.

Extremely low levels, around 3-6% for men and 11-14% for women, can lead to serious health issues. That’s why most competitors regain fat quickly after a show.

This includes clearly defined muscles and visible six-pack abs. Actors, models, and social media influencers often aim for this look.

But keep in mind: cameras make people appear up to 40% larger than they are in real life.

I’ve seen many celebrities up close, and they’re often much leaner in person than they appear on screen.

This range is also hard to maintain for long. Actors and models often slim down temporarily for a shoot or film and then regain body fat afterward.

In these ranges, muscle definition is still visible but not as sharp.

Separation between muscles fades, vascularity is less pronounced, and a thin layer of fat covers the body.

However, if you’ve been lifting weights and building muscle over time, you’ll still have good tone and possibly visible abs.

For men, the athletic range is typically 11-14%, and for women, 19-22%.

People in the health and fitness industry often maintain this range year-round.

With a consistent workout routine and a mostly clean diet—think 80/20 or even 90/10—this range is achievable and sustainable.

It’s healthy, it looks great, and it aligns with the three pillars of Fabulous Body: Lean, Functional, and Healthy

Now let’s move into the next range, which is also athletic but allows for more flexibility.

For women, this is around 23–26%, and for men, 15–17%. The six-pack might disappear, but with good muscle mass and tone, you can still look your best—and feel your best.

Women in this range naturally carry more fat in the hips, breasts, and thighs, and this distribution can be very flattering when paired with a strong foundation of muscle.

Once you go beyond 17% for men and 27% for women, you’ll start to notice more fat in the belly and face.

I call this the Fitness Enthusiast Range.

It’s still a healthy range, and many people—especially those who work out regularly but enjoy more dietary flexibility—fall here. In fact, around 30–50% of fitness enthusiasts live in this range comfortably.

Once you move past 21% for men and 31% for women, visceral fat begins to increase.

I refer to this as the Overweight Range, 22–25% in men and 32–35% in women.

This is when you might start to lose your natural shape. Your belly protrudes, your face looks rounder, and overall you feel less agile.

Here’s a photo comparison of me at 10% and 20% body fat. My muscle mass is roughly the same in both pictures, but the difference in my face and waist is dramatic.

Just a 10% change can completely alter how you look and feel.

The last two ranges are the Chubby and Obese categories.

You really don’t want to be here.

Excess fat, especially visceral fat, becomes a serious health risk. Countless studies link obesity with increased chances of heart disease, type 2 diabetes, and various cancers. 1

If you’re above 25% (men) or 35% (women), your first goal should be to bring that down below 21% for men and 31% for women for a healthier, longer life. 2

Please remember that the charts and visuals I’ve shared are rough guidelines. 3

How someone looks at a given body fat percentage can vary a lot.

For example, someone with a lot of muscle might appear leaner at the same body fat level compared to someone who’s not as muscular.

Look at this photo of Mark Wahlberg—what do you think his body fat percentage is? It’s hard to tell, but I’d guess he’s somewhere around 21–24%.

Fat distribution also plays a big role. Personally, I’m what’s called ‘skinny fat.’

I store most of my fat in my belly and face—pretty much the worst spots. Others, like Mark Wahlberg, store fat more evenly across their bodies, which makes them look leaner overall.

I hope this article helped you better understand body fat ranges and how to estimate yours, without any equipment.

You can also watch the video on YouTube.

If you have any questions or want to share your thoughts, leave a comment below.

Thanks so much for watching!