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Body fat guide
The following body fat levels provide you with a guideline (for furhter information, please consult your doctor!).
Women
Age
Very good Good
< 19
< 17%
17-22%
20 - 29
< 18%
18-23%
30 - 39
< 19%
19-24%
40 - 49
< 20%
20-25%
> 50
< 21%
21-26%
based on: "Principles + Labs for Physical Fitness and Wellness. 1st edtition Copyright 1999"
A lower level is often found in athletes. Depending on the type of sports, the intensity of training and the person's physical constitution, levels can
be achieved that are even lower than the specified guidelines.
Body water percentage
According to the World Health Organization (WHO 2001), the percentage of body water should lie within the following ranges!
Women: 50 - 55%
Men: 60 -65%
Children: 65 - 75%
In persons with a high percentage of body fat, the percentage of body water very frequently lies below the specified guidelines. As the percentage
of muscle differs from individual to individual, there are no generally valid guidelines.
Muscle percentage
The percentage of muscle differs from individual to individual, they should lie within the following ranges!
Women
Age
little
< 19
< 35%
20-29
< 34%
30-39
< 33%
40-49
< 31%
> 50
< 29%
Temporary relation of the results
Only the long-term trend counts. Short-term weight fluctuations within a few days are usually only due to a loss of liquid.
The interpretation of the results depends on the changes in the total weight, percentage of fat, percentage of water, percentage of muscle and on
the length of time during which these changes take place. Rapid changes over several days should be distinguished from mid-term changes (over
several weeks) and long-term changes (months).
As a basic rule, short-term weight changes almost exclusively represent changes in water content, while mid-term and long-term changes can also
concern the percentage of fat and muscle.
• If you experience a short-term drop in weight, however the percentage of body fat increases or remains the same, you have only lost water, e.g.
after a training session, going to the sauna or following a diet limited to rapid weight loss.
• If you experience a mid-term weight increase, while the percentage of body fat drops or remains the same, you might have built up your muscle
mass or your body may have retained more water (e.g. as the result of taking medication or a weaker cardiac function in elderly people).
• If your weight and percentage of body fat drop simultaneously, your diet is working and you are losing fat mass. Ideally, you can support your
diet with physical exercise, fitness or power training. This can result in a mid-term increase in the percentage of muscle in your body.
The percentage body fat and body water and the percentage of muscle can not be added (muslce tissue also contains body water).
Average
Poor
22,1-27%
> 27,1%
23,1-28%
> 28,1%
24,1-29%
> 29,1%
25,1-30%
> 30,1%
26,1-31%
> 31,1%
Men
normal
many
35 - 41%
> 41%
34 - 39%
> 39%
33 - 38%
> 38%
31 - 36%
> 36%
29 - 34%
> 34%
Men
Age
Very good
< 19
< 12%
20-29
< 13%
30-39
< 14%
40-49
< 15%
> 50
< 16%
Age
little
< 19
< 43%
20-29
< 42%
30-39
< 41%
40-49
< 40%
> 50
< 39%
23
Good
Average
12-17%
17,1-22%
13-18%
18,1-23%
14-19%
19,1-24%
15-20%
20,1-25%
16-21%
21,1-26%
normal
many
43 - 56%
> 56%
42 - 54%
> 54%
41 - 52%
> 52%
40 - 50%
> 50%
39 - 48%
> 48%
Poor
> 22,1%
> 23,1%
> 24,1%
> 25,1%
> 26,1%
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