What Is The Ideal Body Fat Percentage For Men - Men's Journal

10/11/2021 14:55 What Is the Ideal Body Fat Percentage for Men?
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HEALTH & FITNESS
What Is the Ideal Body

Fat Percentage for
Men?
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10/11/2021 14:55 What Is the Ideal Body Fat Percentage for Men? | Men's Journal
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by Rachael Schultz
  
There are a lot of numbers to consider in your training targets: reps, sets, miles, heart
rate, lbs. But if body fat percentage isn’t on that list, it’s time to add it.
“Body fat percentage is what portion of your overall body composition is fat and what
portion is lean mass. While body mass index (BMI) is a fine measurement for the
average person, if you have a lot of muscle, body fat percentage is a better tool to
assess your goals by since most guys’ goal is to trim fat,” says ACSM Health Fitness
Instructor Jim White, R.D., owner of Jim White Fitness and Nutrition Studios in Virginia
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Beach.
According to the American Council on Exercise, the average for a guy is 18% to 24%
body fat; 15% to 17% body fat puts you in the fitness category, while 6% to 13% body
fat is athlete status. But what’s the real difference among the numbers?
Guys below 20% body fat typically have muscle definition of some sort. As the
numbers drop, that definition increases. And it’s mostly in the abs, since men generally
tend to accumulate the most fat in their stomach.
But body fat distribution is also heavily influenced by genetics, explains Christopher
Jordan, C.S.C.S., Director of Exercise Physiology at the Johnson & Johnson Human
Performance Institute and creator of the 7-Minute Workout. That means if you and your
friend shed the same amount of body fat, he may secure two more ab outlines, while
your biceps and triceps carve deeper (hey, there are worse fates). “Look at your father
and grandfather—that’ll give you an indication of your genetic body fat distribution
pattern,” he adds.
The other difference is your weight. If two guys are 200 pounds with 10% body fat,
they both have 20 pounds of fat. But while the numbers are the same, 180 pounds of
lean muscle looks significantly different on a guy who’s 5’8” than one who is 6’3”. The
former will be lean, but a thicker mass of muscle, while the latter probably looks
skinnier, explains personal trainer and strength coach Pete McCall, C.S.C.S., instructor at
Equinox in San Diego.
The 7 Best Body Fat Scales For Men »
You need a certain amount of essential fat—3%—which is found in the vital organs and
is essential for normal functioning in a guy, Jordan explains. “Consequently, the
minimum healthy percent body fat a man can achieve is around 3%, typically seen in
endurance athletes, but also bodybuilders on competition day.” If that sounds
ridiculously unachievable, don’t freak out—all our experts agree somewhere in 10% to
15% body fat is the most realistic for looking cut. But, decide for yourself. Click through
the following slides to see visuals and read exactly what it looks like to have 5% to 8%
body fat, 9% to 13% body fat, 14% to 17% body fat, and 18% to 20% body fat. Then,
on the last slide, find out how to achieve each one.
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18% to 20% Body Fat
Others can tell you’re active and healthy, but you don’t have as much definition of the
muscles. There’s probably shadowing of the abs and definition in your arms, but you
don’t have a six-pack or rippling arms.
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14% to 17% Body Fat
You might see the upper two abdominal areas, but the bottom abs probably aren’t
coming in as much. You have some separation and hardness of the muscles all over and
slight vascularity, but everything isn’t dug out quite as deep.
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9% to 13% Body Fat
You definitely have a six-pack and obvious vascularity—you are totally ripped. Your
chest and arms are defined, but bulkier than the body fat group below you.
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5% to 8% Body Fat
You pretty much look like Michelangelo’s Statue of David—like a living anatomy chart.
All your muscles and veins are defined. You might not have the biggest muscles in the
room, but they are certainly the most defined.
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How to Achieve a Lower Body Fat Percentage
Despite what you may think, the biggest difference between 7% and 20% body fat isn’t
your workout—it’s your diet, all the experts agree. The difference boils down to eating
for performance and balanced enjoyment, and eating to look good, McCall says.
“The 7% body fat guy is definitely following a very strict regimen,” he explains. He’s
probably eliminating certain macronutrients, like being Paleo with no carbs, and is
definitely paying very close attention to what he eats.
Meanwhile the 10% to 12% body fat guy is in constant flux—some weeks he’s at 9%
body fat, others he’s at 12% body fat. “He might have a cheat meal—splurging on
wings instead of steamed asparagus when out with the guys—but not necessarily a
cheat day,” McCall says.
Someone at 15% body fat is having a cheat day. “He’s paying attention and making
certain decisions—no fried foods, burger without the bun, no accidental break room
pastries. But he’s not uber health conscious,” he adds.
It comes down to what your priorities are: Do you want to go out and have a beer with
the guys once a week and look pretty good—certainly better than most—or do you
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want to limit the places and things you can eat, but look ridiculously cut?
“To some people, the aesthetics are very, very important—and that’s fine,” McCall adds.
But for others, the balance of looking good and enjoying a few indulgences in life is
more desirable.
“When you want to hit a new body fat category, you have to decide: How important is
being less than 10% body fat? Because it requires certain lifestyle commitments,” he
explains. At 20% body fat, you might cave and have half a pizza. At 15% body fat, you’ll
have one or two slices. And at 8% body fat, you’re sniffing the pizza and eating your
salad.
See your current body fat percentage with one of our 7 top body fat scales for men.
Topics: burn fat

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10/11/2021 14:55 What Is the Ideal Body Fat Percentage for Men?

HEALTH & FITNESS

What Is the Ideal Body

The 7 Best Body Fat Scales For Men »

18% to 20% Body Fat

14% to 17% Body Fat

9% to 13% Body Fat

How to Achieve a Lower Body Fat Percentage

Topics: burn fat

More from Health & Fitness

Reviews Say That This

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© A360 Media LLC 2021

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