Everyone has different body fat distribution, so I tried to find a few pictures of different people between each range. The amount of lean muscle that you have plays a huge role in determining how you will look. Someone with more muscle can look as though they have a higher body fat percentage when muscle separation isn’t clear.
The amount of veins that can be saw over the body is known as vascularity and this will decrease as body fat increases. Muscle definition is the same way – typically being higher when you have low body fat.
As men gain body fat, the fat typically starts to go into the stomach of all the places. As it grows, it will begin to form all over the body – but still mainly in the stomach.
Females typically see fat funneling into their hips and thigh areas – but some women do see noticeable amounts of fat in their stomachs at even low body fat percentages.
Male Body Fat Percentage: 5% – 9%
This body fat percentage is not sustainable for most men. Around this level, all of your muscles will show noticeable definition and clear vascularity in most muscles. There will be a pretty clear distinction between each muscle. Even the abs will have vascularity which shows signs of a very low body fat.
Male Body Fat Percentage: 10% – 14%
This is the range that most men want to be at for a classical “beach body” look. There will be separation between muscles, but not in every muscle. Veins will mostly only show on the arms, and sometimes the legs.
Male Body Fat Percentage: 15% – 19%
This is more of a lean look, with less muscle striations and vascularity. The definition on muscles goes down and there is not a clear separation between them. Most vascularity is gone, but some can still be seen on the arms.
Male Body Fat Percentage: 20% – 24%
This is the most common range for men to be at, where the separation between muscles begins to become nonexistent. There are almost no striations or vascularity in any muscle groups. Typically there will be a little bit of fat on the stomach, but it will not be rounded.
Male Body Fat Percentage: 25% – 29%
Any range above this is considered obese in most men. The waist size starts to increase and the stomach shows rounding. There may still be little neck fat, but most men gain weight in their stomachs first. There’s no separation of muscles and veins typically don’t show.
Male Body Fat Percentage: 30% – 34%
The fat starts to distribute around the body and the waist will look larger relative to the hips. The stomach will be noticeably more round and chin fat will start to form.
Male Body Fat Percentage: 35% – 39%
The stomach will start to gain more and more fat around it, and usually be over 40 inches. The stomach will have clear protrusion and hang.
Male Body Fat Percentage: 40% and Over
Everyday activities begin difficult to perform, and this is where the body fat level is approaching morbidly obese. The stomach will continue to grow and the chest will gain more fat.
Female Body Fat Percentage: 10% – 14%
Women have more fat in breast tissue, waist, and thigh areas. The essential body fat for a woman is 8%, while for a man is only 2%. This is the range you will usually see bodybuilders in, and is not considered healthy to keep consistent. Muscles are clearly defined and separated, and vascularity is noticeable all over the body. The less vascularity, the further away from 10% body fat you deviate.
Female Body Fat Percentage: 15% – 19%
The hips, thighs, and butt usually have less shape because of the lack of body fat. Many bikini and fitness models are usually within this range, as there is still a clear definition in the muscles. Vascularity is usually only in the arms and some in the legs, and there is still separation between muscles.
Female Body Fat Percentage: 20% – 24%
The separation between muscles, as well as the definition in the muscles becomes less apparent. This is the range that most female athletes fall in, and is considered as highly fit. There is some definition in the abs, but usually the arms and legs start to lose muscle definition.
Female Body Fat Percentage: 25% – 29%
This is the range that most women fall into, as is not too slim or overweight. Curves begin to form in the hips as there is more body fat around the thigh and butt.
Female Body Fat Percentage: 30% – 34%
As women begin to gain weight, instead of it going to their stomach, it will begin to show around the hips, thighs, and butt. In this range, the butt and thighs will be more rounded and pronounced.
Female Body Fat Percentage: 35% – 39%
At this level of body fat, the face and neck will begin to gain some fat. The stomach may also start to gain fat and be protruding a little. Usually the waist is over 32 inches in this range.
Female Body Fat Percentage: 40% – 44%
The thighs and hips will begin to funnel fat into them, and grow very large. At this level of body fat, the waist is typically 35 inches.
Female Body Fat Percentage: 45% and over
The hips will become noticeably wider than the shoulders, and the waist will be over 35 inches. Typically, the skin will begin to lose its smoothness and often show dimpling on it.
I am looking for an ap that will keep track of fat, protein and carbs that is free or inexpensive. Anyone know of one?
Cheryl,
Either MyFitnessPal or Fatsecret. I personally use MyFitnessPal but others swear by Fat Secret. There’s an article on the site that explains how to use it, just search “track carbs” 🙂
Hi Craig!
Help!! I’m so confused!! I’m 44 years old & I’ve been on & off Atkins for years. I’ve lost lots of weight & I’ve gained it all back plus some more 🙁 Last year I started again and my weight loss was VERY SLOW compared to what my experience had been previously. Then I went off again and of course I gained it all back. So…now I want to do a LCHF/Ketogenic lifestyle. I’m hoping this will be a better fit for me. With Atkins, I NEVER tracked anything other than keeping my carbs below 20g a day, I always tried to stay in the Induction Phase because I had a lot of weight to lose. In the beginning I used “old school Atkins”, BEFORE they started talking about calculating Net Carbs. I honestly think that using net carbs is what has slowed my weight loss when I went back on my diet.
So, where I’m needing your expertise is with your calculator. I really don’t understand all of it, and what numbers I’m supposed to be changing. (I feel a little stupid admitting that.) I’m confused as to how many carbs I should be taking in and what I should enter. Also I wanted know if I’m calculating my BMI correctly. I used your visual, but I want to make sure that I’m accurate so I’m doing everything right this time! I Googled BMI calculators and it’s saying that my BMI is 46.4. I actually thought it would be higher, like around 50% or more. I’m 5’8″ and I’m 305lbs. Also what other numbers should I be adjusting? What should my deficit number be? I see that it’s default is 20%. Should I keep it there or make it lower?
I’m following on Facebook too and I’m seeing a lot of people still having issues with losing so that is why I want to make sure I have all of my numbers right.
Thank you very much for you help!
Jennifer
Jennifer,
A 20% deficit would be fine for you, and I hope you get some great results on this! It’s up to you whether to count net or total carbs, but both can be done.
As for your body fat %, it’s not the same as BMI. You want to get the actual fat percentage of your body (would be a different number than BMI).
Hope that helps but if you need more help let me know!
Craig,
Thanks for the reply.
So…how do I get the actual fat percentage of my body?
Thanks,
Jennifer
Jennifer,
You have to estimate it based on the pictures shown. Unless you can use calipers, tape measure, or other types of ways to measure – this is normally a bit more accurate than what the scales can tell you (the home scales that measure bodyfat).
Hi Craig,
My husband has done the Keto diet before, so I feel we are in the right track. My question(s) to you are pertaining to my work schedule. I am a cab driver and drive at night usually three nights/week from 5pm-3am; getting me home and in bed by 4am. I usually can’t sleep more than 6 hours I’m lucky if I get 7. I cycle to and from work about 15 miles total, and to some intermediate weights in the morning. Say, I’m up at 11:30am (on a good day) and in bed by 4am (16.5 hr awake). What’s a good eating schedule for me? If I eat like a ‘normal’ person and stop eating around 10pm, I’m still awake for another six hours. and usually hungry… got any ideas? Thanks.
Marissa,
My advice would be to just fit the meals in as you’re hungry and as needed. Eating on a schedule isn’t necessary on keto.
Hi Craig. I’m looking for some ideas for a keto lunch for work. I’m a cab driver. I work two 12 hour shifts and three 10 hour shifts (day shifts). We don’t get any lunch breaks at all. We take potty breaks when we can. Sorry TMI. We are pretty steady and the most I can do is pull something out of my lunch bag that I can eat while driving. Breakfast and supper are fine, it’s lunch that I’m having problems figuring out.
I know we don’t all like every food out there. I don’t like onions, green peppers or any of the peppers and leafy greens, well I can force myself to eat it but …. what else can I eat in place of the foods I don’t like? Also, what is your opinion on powdered greens superfood?
Thanks,
Marsha
If you don’t like eating vegetables then you can sub in organ meats in a mixture of other meats. You can take leftovers for lunch and take it in a cooler bag. There’s tons of ideas you can do for lunch, but you just have to be willing to adapt them for your own sake 🙂
P.S. I’ve never heard of powdered greens superfood, so I’m not sure about it.
What about women with different body fat distributions and shapes?
I am apple-shaped for sure with a large chest. Even at 185 lbs (5’7) I had a slimmer thigh/butt area than any other girl I knew…and I’m now 155 (5’7) and I have all the extra weight on my stomach NONE on my thighs hips or any of that. I would much prefer it so I didn’t get percieved as so darn fat haha
I just wish I could use these guidelines to determine which % I’m in (I know its high)but I can’t. Just lettin ya know. Women’s bodies are so complicated lol
Dani,
I’m well aware – and that same rule applies to men also. I usually write things based on the law of averages though, so that in most cases people will get use out of it, while in some cases there will be exceptions.
Sorry, its just written like the hips WILL deposit fat first not like most likely. It’s hard when everyone’s so different. Still a really good post.
Hi! I was wondering what one can do to help someone who seems to be unhealthily thin. My nephew has been “eating clean” for some time and I have no idea what his weight is or anything like that but he looks horrible. People have told him this and they’ve even said he looks like a concentration camp victim!! He honestly does too!! His eye orbits are sunken in and the area above his zygomatic bones appears to be completely void of any tissue. You can clearly see every muscle and vein in his arms and legs but his stomach appears somewhat distended. He eats quite a bit (we went out to eat the other night and he had a very healthy portion of steak, mashed sweet potatoes and 3 very large servings of salad from the salad bar) but he also exercises like a mad man. His daily schedule seems to be based on when he’ll be able to exercise. I told him I’m concerned about him but I don’t know what more to do. He says he can’t afford to “eat clean” at the amount of calories he should be consuming. I suggested he exercise less but I doubt he’ll do that. Help, please!! I honestly believe he may be in the 5%-9% body fat percentile.
Cass, the way it sounds is the way a bulimic person sounds. And that doesn’t always mean throwing up food after they eat it – he may be exercising all of his calories away after he eats it. If he has lack of muscle, lack of fat, and a gaunt face – then it’s a sheer sign of malnutrition. I’d suggest to him to eat more. It’s hard to convince someone of that if they’re very worried about their image, and/or already clutching onto a notion that they are happy with how they look. It’s hard to really tell you what to do, and it’s hard to know the whole story – but I suggest that if you’re close to him, to sit down and have an honest talk with him.
Hey Craig. How does this pertain to outliers? I’ve had my bf tested through several methods (callipers, bod pod, bioimpedence) and the results currently are around 15. I’m a tall female with long lean limbs, quite a bit of muscle, but tend to store fat in hips, waist and chest. I don’t feel 15% (or look 15% IMO) but all the machines are saying this. Callipers done by a pro bb trainer on the Parrillo scale came in at 12.79%. Can this be the case?
Yep, there’s definitely outliers here. These are general photos and different body types/sizes will of course be different.
Hi! LOVE your website!! thanks for all the dedication you put into it 🙂 So…my real challenge is Breakfast and the fact i dont like meat or chicken……and thats where you get the good fat and protein….
I eat eggs but i get bored and tired of eating eggs every morning… i dont really like shakes for the morning… what are your recommendations?
Take a look at all of the recipes on the website! There’s tons of non-egg breakfasts (and even ones that hide the eggs), so give some a try and find a few favorites 🙂
Hi, I have a question. Kind of a problem, haha. I’ve used the macro calculator for me and I was having a hard time reaching my goals without feeling sick and bloated. After a couple days I changed my calorie deficit to 25% but I’m still sickly full after any meal and dread having to eat the next. Going on two weeks of this and I just don’t know what to do or how to adjust so that I still lose weight without feeling so gross! I’m currently at 1687 calories, 20 carbs, 100 protein and 134 fat. Thank you so much for any suggestions! Oh also, I’ve already made it past the keto flu stage and have checked my urine and it on the top two darkest colors on the stick. Don’t know if that’s important or not…
The darker the stick, sometimes the more dehydrated you are. As far as food goes, how are you eating? What kinds of food are you eating and at what time? Spacing out food some more may help.
Yeah I realized I wasn’t drinking enough water and upped my intake to about 120 oz a day from about 70. I eat a lot of meat, burger, bacon, pork etc with broccoli and spinach usually for my veggies throughout the day. I have a bulletproof coffee in the morning and that’s been helping a little with meeting my fats along with eggs. I eat cheese, but usually only once a day. My first meal is usually at 8 and my last about 730 when my husband gets home from work. Lunch is when I struggle because I’m still just so full and I have to force myself to eat something, then I usually feel ok until dinner and then feel too full afterwards. I have lost over 10 pounds so far, so I know it’s working, I just don’t know what to do to make it less hard on myself. I usually don’t hit my goals and am at least 15 under on everything every day. I have always been a small eater, but always made bad choices with my food and am very overweight because of it.
It’s possible that your metabolism is just slightly slowed from the lack of eating over years. If you’re a small eater and prefer that way, your metabolism adjusts and that small portion of food is enough for your body to live off of. Generally the calculator assumes “perfect” health (in a sense, of course). You could just eat smaller portions and work your way up over time. Many weight-loss surgery patients do that, where they work up to a proper amount of calories. Hope that helps!
Hi—I’m being very dense here, but I don’t understand your net carbs count. You say between 20g and 30g “for every day dieting”, but the daily net carb total in recipes doesn’t seem to reflect this? For example week 1 day 1 total is 7.7g. Please can you put me right on this? Thanks
The 20-30g is a maximum that you want to try and stay under. You can eat less carbs then that if you’d like.
Can you clarify if I should follow my macros per day or per meal?
I cook 10 pounds of chicken in one time and separate it into package you can do that
This doesn’t seem all that accurate . just judging from the naked eye is harder to tell, but also some of the photos especially in the male pictures- some of the men estimated higher body fat actually look a bit leaner than the ones at the lower body fat. Different body types will also distribute the fat differently. The athletic and healthy body fat for men is usually 14-18%.
You’re right, it is tough to tell. There are many different body types and the lighting and camera angles play a huge role as well. On top of that, the most easily accessible body fat % measuring methods are inaccurate, which also explains some of the discrepancies.
Because of these factors, we are updating this article soon with new pictures and more information about other ways to estimate body fat. It should be up in the near future.
Yeah, late to the party but I feel like there’s this one specific guy on the left in the 30%-34% range that is leaner than the people two levels leaner than him.
I swear I can look like I have 10% or 35% depending on the posture I feel like taking, judging by these pictures.
how hard is this diet for a very fussy eater?
I think that greatly depends on the person. Do you mean that they don’t like most vegetables? Or might not like the keto baked goods, etc?
Hi – just tried out the calculator. Below are my results (copied and pasted, not typos). My inputs were as follows: female, 5’3″, 131 lbs, 53 yrs old, moderately active (work out 4-5 x/week), aiming to lose about 15lbs. Umm…….
1388 calories
-229 g fats
25 g carbs
837 g protein
Not sure how I’d get negative fats! Help, please!
Hey Addie,
Try reloading the page and putting in all of your values again. If that doesn’t work, try using a different browser (like safari or internet explorer) or an incognito window.
Here’s a link to the calculator for your convenience:
https://www.ruled.me/keto-calculator
Please let me know if you are still having problems.
Hi! how can I measure the macros of what I’m eating if I buy all food at the raw market? (without labels). I would like to know the right amount to eat. My Macros per day are: 1346 calories. From those, 108g fats, 20g net carbs, and 73g protein. How can I scale it? Thanks!
Hey Vian,
I recommend reading Tip #3 in this article:
https://www.ruled.me/the-10…
Basically, you will need to use a food scale and a calorie tracking app to figure out how much you should eat at each meal to meet your macros. Tip #3 in the article will give you all the info you need to make this happen.
If you have any other questions, please let me know. 🙂
Hey Vian,
I recommend reading Tip #3 in this article:
https://www.ruled.me/the-10-best-tips-for-keto-diet-success/
Basically, you will need to use a food scale and a calorie tracking app to figure out how much you should eat at each meal to meet your macros. Tip #3 in the article will give you all the info you need to make this happen.
If you have any other questions, please let me know. 🙂
My sister is exactly like you. She has the thighs and bum of a 12 year old boy and all her weight is in the middle but can you guess where she loses weight from first? Yep, her thighs and bum!
Am curious to know how you are getting on 6 years on. I got a set of body composition scales – they are amazing. Would recommend to anyone.
Some of these measurements don’t seem right for women. Or maybe just doesn’t take into account the different body types. For instance I don’t have a small waist at any weight it seems. My waist is over 35 inches rn and I’m not obese. I have more of an athletic bodytype and my shoulders are still a little wider than my hips.
I also most easily gain and notice extra fat on my stomach, face and neck rather than thighs hips and butt. My stomach is always protruding a little bc of bloating – chronic gut issues. I think having gut issues can make you more easily gain fat in that area. The body will use fat in areas where it’s highly toxic because it can act as a buffer for toxins, so they don’t affect the organs as much. Just like thyroid issues can give you extra fat in the neck and chin area.
I’m estimating I’m at around 30% bf rn.