A normal body fat percentage for a woman aged 20–39 is about 21–33%. It rises slightly with age: about 23–34% at 40–59 and 24–36% at 60–79. Women naturally carry more body fat than men, so these ranges are about 10 points higher than men's. Estimate yours with a tape measure using the body fat calculator, then use the TDEE calculator to set calories if you want to change it.
Body fat chart for women by age
| Age | Underfat | Healthy | Overfat | Obese |
|---|---|---|---|---|
| 20–39 | Under 21% | 21–33% | 33–39% | Over 39% |
| 40–59 | Under 23% | 23–34% | 34–40% | Over 40% |
| 60–79 | Under 24% | 24–36% | 36–42% | Over 42% |
Based on Gallagher et al. (2000), who matched body fat to WHO BMI categories in a large multi-ethnic sample. For comparison, the healthy range for men aged 20–39 is about 8–20%.
Why women carry more fat
Part of a woman's body fat is essential fat, stored in the breasts, hips, thighs and around organs, that supports hormone production and reproduction. Essential fat is about 10–13% of body weight in women, compared with 2–5% in men. Going below that is unhealthy and can disrupt periods and bone health.
How to measure it at home
The US Navy method uses your height and three tape measurements: neck, waist (at the navel) and hips (at the widest point). It is less precise than a DEXA scan but much better than guessing, and it costs nothing.
Measure in the morning, before eating, at the same points each time. A change in the trend over a month tells you more than any single reading.
Body fat after 40 and menopause
Women tend to gain fat and lose muscle with age, and after menopause more fat is stored around the waist. That is why the healthy range rises slightly with age, and why waist size matters more than the scale. Strength training two or more times a week and enough protein help keep muscle. TDEE for women covers calories through different life stages.
Changing your body fat
- To lose fat: a modest deficit of 250–500 calories a day with high protein. See calories to lose weight.
- To reshape without much weight change: eat near maintenance and lift weights. Track it with the FFMI calculator.
- For belly fat specifically: see the best way to burn belly fat.
Estimate your body fat with a tape measure, then see where you sit for your age.
Open the body fat calculatorFrequently asked questions
What is a normal body fat percentage for a woman?
Why do women have more body fat than men?
Is 30% body fat bad for a woman?
How can I measure my body fat at home?
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Sources
- Gallagher D, Heymsfield SB, Heo M, et al. Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index. Am J Clin Nutr. 2000;72(3):694–701. PubMed 10966886
- World Health Organization. Obesity: preventing and managing the global epidemic. WHO Technical Report Series 894. Geneva: WHO; 2000. iris.who.int