What each number actually tells you
BMI answers: is my weight in a healthy range for my height? Good for population screening, quick check-ins, and setting a target zone.
Body fat % answers: is my body composition healthy? Better for athletes, people recomping (losing fat while gaining muscle), and anyone whose BMI feels misleading.
Healthy body fat ranges (ACE)
Women: essential 10–13%, athletes 14–20%, fitness 21–24%, average 25–31%, obese 32%+.
Men: essential 2–5%, athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+.
Track both. BMI tells you if you're near your weight target. Body fat tells you if the composition of that weight is what you want.
