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BMI & Body Fat Percentage Ranges Cheat Sheet
BMI categories, healthy body fat percentage ranges by age and gender, associated health risks, and measurement methods compared.
BMI Categories (Adults)
| Item | Value |
|---|---|
| Underweight | Below 18.5 |
| Normal weight | 18.5 – 24.9 |
| Overweight | 25.0 – 29.9 |
| Obese Class I | 30.0 – 34.9 |
| Obese Class II | 35.0 – 39.9 |
| Obese Class III | 40.0+ |
| BMI Formula | Weight (kg) ÷ Height (m)² |
Body Fat % Ranges — Men
| Item | Value |
|---|---|
| Essential fat | 2% – 5% |
| Athletes | 6% – 13% |
| Fitness | 14% – 17% |
| Average | 18% – 24% |
| Obese | 25%+ |
Body Fat % Ranges — Women
| Item | Value |
|---|---|
| Essential fat | 10% – 13% |
| Athletes | 14% – 20% |
| Fitness | 21% – 24% |
| Average | 25% – 31% |
| Obese | 32%+ |
Health Risks by Category
| Item | Value |
|---|---|
| Underweight risks | Weakened immunity, osteoporosis |
| Normal range benefits | Lowest disease risk |
| Overweight risks | Heart disease, type 2 diabetes |
| Obese risks | Stroke, certain cancers |
| Visceral fat (belly) | Most dangerous fat type |
Measurement Methods Compared
| Item | Value |
|---|---|
| BMI | Quick but imprecise |
| Waist circumference | Simple and meaningful |
| Skinfold calipers | 3–5% error margin |
| Bioelectrical impedance | 3–8% error margin |
| DEXA scan | Gold standard (1–2% error) |
| Waist-to-hip ratio | Better than BMI alone |
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