Body fat percentage tells you what share of your body weight is fat. It is a key wellbeing metric that anyone interested in their health should track regularly. Measure your body fat percentage easily with Puhti body composition measurement.
Body fat percentage tells you what share of your body weight is fat. It is a key wellbeing metric that anyone interested in their health should track regularly. Measure your body fat percentage easily with Puhti body composition measurement.
What is body fat percentage and why does it matter?
Body fat percentage is one of the most important values to track regularly if you care about your health. It is a better indicator than Body Mass Index (BMI) for assessing excess weight and helps you understand body composition together with other metrics. Body fat percentage alone does not show where fat is located, so waist circumference and an estimate of visceral fat are also important. Body composition measurement supports decisions about nutrition, exercise and recovery.
A high body fat percentage can indicate excess fat tissue, which may increase the risk of conditions such as cardiovascular disease, type 2 diabetes and other metabolic disorders.
A very low body fat percentage can negatively affect health, for example by reducing the body’s ability to store energy and protect vital organs.
How does body fat percentage compare to other metrics?
Body fat percentage complements BMI, which does not distinguish muscle from fat. Waist circumference reflects central fat and related health risks. Muscle mass and muscle balance (for example limb–trunk) describe how functional your body is. Tracking body fat percentage, waist and muscle mass together gives a clear overall picture.
What is a normal or good body fat percentage?
Normal body fat percentage varies by age and sex. Typical healthy values for adult women are about 21–36 % and for men about 8–25 %. Athletes may have clearly lower values. As we age, body fat percentage naturally increases, so targets should be set in the context of your life situation.
There are no official universal cut-off values for body fat percentage, but values within the ranges below are commonly considered healthy. The tables are based on WHO guidance.
Women’s body fat percentage by age
Age
Underweight
Ideal weight
Overweight
Significant obesity
20–39
< 21 %
21–33 %
33–39 %
> 39 %
40–59
< 23 %
23–35 %
35–40 %
> 40 %
yli 60
< 24 %
24–36 %
36–42 %
> 42 %
Men’s body fat percentage by age
Age
Underweight
Ideal weight
Overweight
Significant obesity
20–39
< 8 %
8–19 %
19–25 %
> 25 %
40–59
< 11 %
11–22 %
22–28 %
> 28 %
yli 60
< 13 %
13–25 %
25–30 %
> 30 %
Athlete body fat percentage
An elite athlete or very active exerciser may differ significantly from the tables above. Male athletes can have body fat as low as 3–5 % and female athletes 7–10 %.
What factors influence body fat percentage?
Background factors such as age and sex have a significant impact. Women typically have a higher body fat percentage than men. Athletes often have much lower percentages than the general population.
Body fat percentage tends to rise with age because metabolism slows and muscle mass can decrease. The older the person, the higher their natural body fat percentage. Cut-off values are therefore not directly applicable to older adults. Understanding these differences helps you set realistic and healthy body composition goals.
How is body fat percentage calculated?
Adults: Body fat % = (1.20 × BMI) + (0.23 × age) – (10.8 × sex) – 5.4 Use sex = 1 for male and 0 for female.
Children and adolescents: Body fat % = (1.51 × BMI) + (0.70 × age) – (3.6 × sex) – 5.4 Use sex = 1 for boy and 0 for girl.
How is body fat percentage measured?
Body fat percentage can be measured using several techniques. Each method has its advantages and limitations.
Bioimpedance analysis (BIA)
BIA is the most common way to measure body fat. A weak electrical current is passed through the body. Fat conducts electricity less effectively than muscle (which contains water), and the device estimates fat amount based on this difference. Puhti’s body composition measurement uses multi‑frequency BIA technology. Home scales use the same principle but are less accurate than professional InBody devices.
Underwater weighing assesses body volume and density under water. Because fat is less dense than fat‑free tissue, overall body density indicates the proportion of fat and lean mass. It is accurate, but equipment is typically available only for research and professional use.
Skinfold measurement
Skinfolds estimate fat by measuring the thickness of pinched skin at several body sites with calipers. The method is inexpensive and does not require devices, but accuracy and comparability are limited. It works best for lean or normal‑weight individuals. It generally does not suit very large body sizes because thick folds may not fit into calipers.
DXA scan
DXA is a precise method that can assess not only the amount of fat tissue but also its location in the body. Because it uses X‑rays, measurements are done in hospitals or research facilities.
Why start Puhti body composition measurement?
Measuring body fat percentage makes sense when you want to see what your weight consists of and how everyday choices affect your body. You receive a clear report of fat and body composition, making decisions about nutrition, training and recovery easier.
Good moments to start include beginning a lifestyle change, switching a training program or monitoring weight management. The measurement is quick, effortless and safe – you get results immediately. Choose a single visit or unlimited annual membership.
Combine regular exercise with balanced nutrition. Do 2–3 full‑body strength sessions per week and add 2–3 endurance sessions. Avoid crash diets – losing weight too fast often reduces muscle instead of fat. A safe pace is about 0.5–1 kg per week, which reduces fat mass and better preserves muscle. Regular measurement helps you monitor progress.
Body fat percentage is useful, but reliability depends on method and conditions. You get comparable results when you prepare the same way each time. Remember that body fat percentage alone does not show where fat is located, so it is advisable to also track visceral fat and waist circumference. Regular, repeatable measurements show your trend best.
The most common method is bioimpedance (BIA), where a weak electrical current quickly and safely assesses body composition. Conditions such as hydration affect results, so measure under as similar conditions as possible each time. Skinfold mesurements are inexpensive but less accurate and depend on the measurer. DXA is very accurate and shows fat distribution, but it is more expensive and requires specialized equipment. For everyday tracking, BIA is the most practical – it’s used in Puhti’s body composition measurement.
Unlike BMI, universally accepted cut-offs for body fat percentage have not been established. Different measurement methods yield different results, and experts do not yet agree on universal thresholds. That’s why consistent tracking matters: measure with the same device and under similar conditions to ensure reliable comparison.
A good body fat percentage depends on age, sex, activity level and measurement method. Typical healthy values are about 21–36 % for adult women and 8–25 % for men. Athletes can be lower. The most important thing is to track your own development rather than aim for a single universal number.
Understand your well-being – here’s how measurement works
Choose the right test package for you
You can choose a ready-made test package, include additional tests or plan your own set of tests. All the tests can be ordered without a doctor’s referral.
Visit a location
Sample-taking is available at Mehiläinen laboratories in over 75 locations and and body measurement points are available in 24 shopping centers across Finland. The test itself takes only a few minutes.
See the results in My Journal
You can view your results quickly and easily on the Oma Puhti report. You will get an easy-to-read report of your results.
Why Puhti?
Easy, domestic and fast
High-quality service when it comes to knowledge about your own health
All tests without referral
Clear tests and competitive pricing
Personal data is stored in Finland on servers with a high security classification
