BODY FAT PERCENTAGE: WHAT’S HEALTHY, WHAT LOOKS GOOD, AND WHY A DEXA SCAN IS THE GOLD STANDARD
If you’re trying to calculate your body fat percentage for health, performance, or aesthetics, you’ll quickly realise that bathroom scales and fitness watches are not accurate. A DEXA scan (also known as a DXA scan) is the most precise way to understand your body fat percentage, muscle mass, and visceral fat. It helps both men and women identify the ideal range for their goals.
Whether your aim is long-term health, athletic performance, or simply looking your best, understanding body fat percentage is the most reliable way to track real progress.
WHY BODY FAT PERCENTAGE MATTERS MORE THAN WEIGHT
Two people can weigh the same but look completely different. That’s because body fat percentage influences appearance, health, hormones, energy, and metabolism. Weight alone tells almost nothing about body composition, which is why clinicians and athletes rely on DEXA scans.
HEALTHY BODY FAT RANGES FOR MEN
- Essential fat: 2–5%
- Athlete: 6–13%
- Fitness/Lean: 14–17%
- Average: 18–24%
- Overfat: 25–31%
- Obese: 32%+
HEALTHY BODY FAT RANGES FOR WOMEN
- Essential fat: 10–13%
- Athlete: 14–20%
- Fitness/Lean: 21–24%
- Average: 25–31%
- Overfat: 32–39%
- Obese: 40%+
These ranges come from established sports-science and clinical references (e.g., ACSM).
“LOOKING GOOD” VS “BEING HEALTHY”
While people often think lower body fat is always better, going too low can cause fatigue, hormone issues, poor sleep, irritability, low libido, and poor recovery. There is a realistic, healthy range where most people look lean while maintaining good health.
For men, this is typically 14–17%.
For women, this is typically 21–26%.
Below these levels, most people begin to feel unwell or experience hormonal disruption unless they are elite athletes.
HOW TO ACCURATELY CALCULATE BODY FAT PERCENTAGE
Many methods exist, but accuracy varies.
- Bathroom body-fat scales: low accuracy
- Calipers: low to moderate accuracy
- Tape-measure formulas: low accuracy
- BodPod: moderate accuracy
- DEXA scan: highest accuracy and most reliable
A DEXA scan gives you total body fat percentage, fat distribution, visceral fat levels, muscle mass, and lean mass symmetry. It is the gold standard used in research, NHS services, and elite sport.
USING REPEAT DEXA SCANS TO TRACK PROGRESS
One of the biggest advantages of a DEXA scan is that it is consistent and precise enough to track progress over time.
You can see:
– How much fat you lose
– How much muscle you gain or maintain
– Whether visceral fat is reducing
– Whether your training or nutrition plan is working
– Whether weight loss is coming from fat or muscle
Recommended repeat intervals:
– Every 3 months for weight loss or GLP-1 treatment programmes
– Every 6 months for muscle-building
– Every 12 months for general health tracking
Because DEXA uses extremely low radiation (less than a short flight), it is safe to repeat through the year.
WHY REPEATING MATTERS
Weight alone is misleading. For example, someone might lose 5 kg, but if 2 kg of that is muscle, the result is not ideal. DEXA allows you to adjust your approach early so you can protect muscle while losing fat.
WHO SHOULD GET A DEXA BODY FAT SCAN?
– Men aiming for a leaner or athletic body
– Women wanting a toned, healthy, sustainable level of body fat
– Anyone on a fat-loss journey wanting to avoid muscle loss
– Strength trainees tracking muscle growth
– People on medical weight-loss treatment
– Anyone who wants accurate, science-based tracking
BOOK YOUR DEXA SCAN IN LONDON
If you want to understand your body fat percentage accurately, set realistic physique goals, and track progress effectively, a DEXA scan is the best tool available. It is fast, low-radiation, clinically precise, and ideal for repeat tracking.
Book your DEXA scan London today and take control of your health with real, measurable data.
