Body Fat Percentage Chart

To get started, we calculate your lean body mass figure. This calculator can rely either on the body fat percentage chart or any professional body fat measure you may have).

Step 1: Calculate your Lean Body Mass Below

Note: This is not BMI (Body Mass Index).

Start by estimating your weight and your body fat percentage. You can use the below pictures as a guideline.

body fat percentage chart men

Abs start showing

  • Men: at around 14-17% of body fat with 6-10% being very ripped.
  • Women: at around 21% (line in the middle of the abs) with 16-17% classed as “ripped” (fitness model).Abs development must be present, this a different function that relates to hypertrophy. (Abs are NOT made in the kitchen) – more info here.

To estimate your lean mass, take your weight and multiple by the estimated body fat percentage. Next, deduct the number from your total weight and deduct a further 2.3kg (for women) or 3.3kg (for men) to factor for average bone mass.
The result is your lean mass, also known as fat free mass.

Below are some official results from the program.



The 5-Weeks BellyProof results that broke the internet

All the following weight loss before and after results are set 5-6 weeks apart

and the proof? in the video below! 🙂

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The ONLY program designed for:

  • Optimal breaking and burning of fat (Lipolysis vs Oxidation).
  • Stubborn Fat (cold belly / love handles). By targeting Insulin, Cortisol, Alpha-2 Receptors and Restricted blood circulation.
  • Humans, with mobility, intermittent fasting and hormones in mind.
  • Optimal results in 5-6 weeks.

Finished the BellyProof program? Let’s get you on the wall of fame!


for science…

We welcome everyone who finished our program to share their success stories.

Need some motivation? Here are 29 powerful weight loss motivation tips


I had the knowledge but I had to gain a lot of weight to prove a point. After all, would you take me seriously if I couldn’t show you proof?

fat personal trainer experiment

Believe me, this was fun! Going to the gym as a fitness professional. An expert fat loss walking around while eating cake in the gym.

Of course, I was confident enough in my system. I had it all worked up for clients for a while, I wanted to prove beyond a shred of doubt that it’s working.

So I got fat… it took time.. but I did it.

First of all, I want to take a moment to thank anyone who shared their story, photos and feedback. This includes everyone who is doing it right now. This is not about showing off. It’s also change the way the fitness industry looks and educates people about fat loss.

It’s not always an easy task to shift the mindset. A shift from “I don’t want topless photos of me on the internet because I’m fat” to “look at what’s possible”. It deserves respect. Those photos are all live testimonies of the hard work. The journey our bellyproofers accomplished over 5-6 weeks. They show a dramatic change in their body composition.

You will see that all the body fat pictures above are for people of different backgrounds. Different ages, fitness levels and from all walks of life. Some of them started at a higher body fat percentage, with no fitness experience what so ever. Others, actually have a six-pack hiding under the layer of fat. A six pack they have now managed to expose by dropping an insane amount of fat in a short time.

The reason they could shift belly fat is because of a smarter approach which we are showcasing. We don’t “target” belly fat but we do make it less stubborn. This means we can lose it and not let it hang behind the rest of the body. This is something often missed with traditional fat loss which is ineffective. Traditional structures often neglect the distribution aspect. Fat distribution is often biased against stubborn stomach fat due to hormonal factors. By dealing with those factors, we can even out the playing field. Thus, achieving more fat loss everywhere, even beyond the face or the torso.

This is also true for the difference between the sexes. Male and Female fat distribution and water retention does differ. This is due to hormonal differences. For males, it’s easier to accumulate chest fat, belly fat and love handles. For women, it’s love handles, thighs (thunder thighs) and under-arm fat (bingo wings).

In that respect, eliminating factors contributing to the problem can do a great deal. As soon as we stop resistance to fat loss, we can start zapping fat away, even from the most stubborn areas.

Maintaining the “after” state

Before and after weight loss photos are often a problem. What happens once people lost the goal body fat, will they start accumulating it again?

The answer is not simple. When it comes to most weight loss programs, people often re-bound and re-gain the weight. It’s because a lot of the weight loss was a results of burning glycogen. Glycogen binds water (which is easier to lose but also easier to gain back in days). This can give the illusion of fat loss until you go out and enjoy yourself too much. The truth is, weight loss based on glycogen and water weight is easier to market. It might register a smaller number on the scale, but it’s different from losing actual body fat.

Another reason where people often struggle is calories. They are often told they need to reduce calories to the point of starvation. As soon as the process finish, what will you do? That’s right – you go and enjoy life. We took the time and found big problems with calories. We even made fantastic videos to show why. While we do have nutritional guidelines, we do not quantify and restrict the amount of food to the grams. That means when you finish the program, you don’t feel like you’ve been in punishment – you feel rewarded.

Most of the people shown on this page have been in touch to give feedback. They often say that to their surprise, they managed to keep the result. This is because we are dealing with actual fat-tissue. We do it in a clever way that doesn’t mess the hormonal system, it improves it. You may not be able to maintain a “photo ready” state every day for the rest of your life (i.e. as in your after photo). But if you follow the program well, even after it’s finished. You will find that not only you are able to enjoy life in a balanced way, you can keep your body fat down to a similar level.

You can check out Enzo’s video documentation of his process here

And don’t forget to give him a thumbs up for his efforts.

What is the ideal body fat percentage?

We have organized an ideal body fat percentage chart as follows:
  • Men who are between 20-40 years with less than 8% fat are usually considered unhealthy. Viagra will not affect your erection in any way if the reasons for its absence lie in purely psychological problems. If your illness is associated with poor saturation of the genitals with blood (as in most cases) the drug will help you exactly. The main thing is to choose and order Viagra optimal dosage at for you. The same group is usually ideal when between 9%-16% although anything up to 25% is still considered healthy. Beyond that we are starting to look at overweight and in higher ranges above 40% even at obesity.
  • Women in the same age group with less than 19% body fat would be often considered unhealthy. Although some fitness models go as low as 12-15%. A percentage of 19%-21% for women is healthy and a desired look for most women who want to look lean. Women can have 30% body fat and be healthy. Anything above is overweight.
  • These are similar numbers (with small differences) in ages lower than 20 and higher than 40.
Other ways to assess body fat levels

The calculator above will help you determine your lean mass. This will be useful to determine your ideal macro nutrients range, water amounts and more. There’s a built in weight converter inside for ease of use. Once finished, you will also have the option of completing another form. This would be for a personalized healthy eating plan to lose weight faster. Everything works according to the program guidelines, as included in the premium version.

The easiest way to estimate it to use the body fat chart above.

In the interest of transparency, there are other ways you could measure. Some better and others not so much. Below are some of the other popular method of testing your body fat.

Estimate Body Mass via Bioelectrical Impedance Analysis (BIA)

You will find these devices are a good compromise. While not the most accurate, they can give you a consistent benchmark. A good measure of progress in adipose tissue percentage. All so you can calculate your weight loss progress. They are also affordable and easy to get. We recommend using scales (rather than handheld). One of the better brands for this is Tanita.

This is not the most accurate way to measure your body fat percentage levels, but it should get you close. If you buy a device, make sure it has good reviews. The cheap ones tends be inconsistent with their readings. So much so that they give you different results every two minutes. You must make sure the readings are reliable and consistent if you want to measure changes.
I recommend the body composition monitors from Tanita, about 15% more expensive than the competition but well worth it.

The biggest problem with these monitors is that they rely on hydration levels. That’s how they estimate muscle mass and make conclusions towards body fat percentages. As your water fluctuates during the day, it is important to try and stay as consistent as possible. Measuring first thing in the morning at the same time is a good idea.

Estimate Body Mass via Electrical Impedance Myography (EIM)

Most people tend to use simple body fat calipers, the body fat percentage chart above or a non-revealing set of bathroom scales. we used BIA scales for the longest time with great results.
But – as technology progresses, so must we. We have now moved to measure with the Skulpt Aim. It’s not perfect but it’s not bad either. It’s also designed for the average consumer.
The biggest benefit to this device is simple. Its not too dependant on hydration levels and stomach content. This can give you a far more accurate reading, any time of the day. The body fat percentage calculator we currently use is Skulpt-Aim. It was first developed for medical applications and adapted for everyday fitness testing.

You can see an example of this here

Body Fat Skin-Fold Calipers

As a body fat percentage calculator, it may be better than estimating using the body fat percentage chart but undeniable an outdated and invasive method. This works by averaging the skin-fold in different areas of the body but as the name suggest, grabbing and pinching pieces of skin around fat areas is not only unpleasant, it also hurts a bit.

The second problem is that it gives you a very non-accurate reading that changes depends on the skill of whoever takes the measure. A little bit to the left or to the right and you get a different number, which is highly unreliable. Other stuff that interferes with the readings are water retention under the skin, bloating or inflammation.

I don’t recommend this 🙁

Water Submerging

This the gold standard in body composition testing and the best way to do your body fat measurement. It takes more effort, investment and exposure (if you’re shy). There are other very good scans such as DEXA (more like MRI). For accurate results, you might have to put on a swim suit and go underwater. This was recently streamlined to a pod. A pod called bod-pod.

You can see an example of this here

What is the correct body fat percentage for abs to show?

Your required level of body fat percentage for abs changes depending on the size of your abs. On average, men can aim for an ideal body fat of 12% and women to about 20%. In my case, I can even see my abs in 20% body fat. If this is what you’re after, check out the premium version. The premium includes built-in addons that will take care of this problem. Showing you exactly how to build enough mass on your abs so it shows under any and all conditions.

What is a healthy body fat range?

The average body fat for men is around 20% and 28% for women. Women have a higher body fat percentage than men do and so they should.

But what is a good body fat percentage for health reasons? I would say than men needs around 18% and women at around 25% to be considered fit and healthy. Going lower than that has benefits though.

There’s not always a good reason to go as low as you can. For example, supermodels are often between 19-21 percent. This is the Ideal Body Fat Percentage for Women. Any lower than that and you will start seeing veins. This could be suitable for female bodybuilding or fitness modeling. But, veins showing is a bit too low for most women who wishes to look like a bond girl rather than a guy.
Male bodybuilders are often competing at 8% body fat or lower. They are often chubbier year-round. Most athletes and male physique models are around 12% body fat. Some thinks they are less than that but it’s not always measured right.

In any case, you also have to consider it’s not all bad. In fact, 3-4% is essential fat required to maintain healthy body functions.

A great weight loss predictor, is how much weight you have to lose in the first place. This is because the more fat you have, the more fat your body can spare for burning.

Body fat percentage chart

This is a general chart that you can use to estimate body fat in relation to your fitness level.

body fat percentage chart


You can find the ideal body fat chart for men and women at the start of the table above. You can use it as a bwp (body weight planner). Remember, stay away from the occasional bmi calculator and don’t worry about muscle loss. We want you to work smart and reduce possible errors.
In case you are still wondering about a calorie calculator, please re-visit the link above.

Please note, our program, does not deal with or even mention calories as it’s impossible to compute correctly. It is much better this way and if you need a reminder why calories for weight loss are not the way forward, click here.

I hope this article was useful to you. If you need any more information on how to calculate body fat percentage, please don’t hesitate to ask.