Healthy body fat for men ranges from 14-25%. Athletic men typically range 6-13%, fitness-oriented men 14-17%, and average healthy men 18-24%. Essential fat for men is 2-5%, which is the absolute minimum for basic physiological function.

Men tend to store fat primarily in the abdominal region (android distribution), both subcutaneously (under the skin) and viscerally (around organs). This is why waist circumference is such a strong predictor of health risk in men.

Most men need to reach 10-14% body fat for visible abdominal definition. A clear six-pack typically requires 8-12%. Below 6% is competition-level leanness that is difficult and generally unhealthy to maintain long-term.