Results of my body fat test revealed that I was incredibly lean at 8% body fat with a sculpted 32-inch waist. By comparison, another male grad student was 5 feet 10 inches and 172 pounds, and his For this person, who is a 5’4” female, 135.3 pounds is just above her ideal weight, but within what is considered normal (BMI 23.2). However, it’s clear to see that this person does not have enough Skeletal Muscle Mass and has excessive body fat. If you do the math, this person has a body fat percentage of 35.0%. Healthy ranges of body fat range from between 14-20% for men, a percentage of greater than 25% is considered to be unhealthy and puts the individual at an increased risk of obesity related illness. Healthy ranges for women range between 17-24% where a level of 30% body fat is considered unhealthy and at a level of increased risk. The result was a continual decrease in body fat, and a slow but steady increase in muscle. TLDR: eating at maintenance + kickboxing 3x/week + heavy weights 3x/week = decreased body fat and increased muscle mass. Here is a before and after for reference. cat_scratches • 4 yr. ago. There are two other ways to find your body fat percentage. How to Calculate Your Body Fat Percentage at Home. There are also ways to calculate your body fat percentage at home. These are less accurate than the methods above. But, they can give you a general idea of your current levels. 1. Skin Calipers As the charts below show the healthy range depends of your age, but for a women it is 21 – 36%, and for men 12 – 25%. allow you to determine whether you already have a healthy body fat percentage. If your body fat percentage is higher than the healthy range indicated you may want to work towards reducing it as part of your health and For example, a person with 30 percent body fat has 70 percent lean body mass. But remember, muscle mass is just one part of your lean body mass. Plus, body fat scales aren’t always accurate. The What 30% Body Fat Looks Like. For men aged 20 to 39, anything above 25 per cent body fat is classed as obese.For men 40-years old and above, it's 28 per cent. krOOL4.