Is 20% Body Fat Skinny Fat?

What does a person — male or female — need to reduce their body fat percentage to so they are no longer considered skinny fat? Is 20% body fat skinny fat? Body fat is regular white/yellow fat, IE common adipose tissue.

Healthy body fat % varies between males and females. A safe range (1, 2, 3, 4, 5) for males is typically between 6% to 13% body fat for athletes and 14% to 17% if fit, with 18% to 24% being average. A body fat % of 25% or more is regarded as obese. Essential fat is typically deemed to be no less than 5%, with 2% being the low end (4% or less is not recommended, life-threatening).

For females, a safe range (2, 3, 4, 5, 1) for body fat is usually considered to be 14% to 20% for athletes and 21% to 24% if fit, with 25% to 31% being average. A body fat percentage of 32% or greater is obese. Whereas essential fat is regarded as 10% to 13% (9% or less is life-threatening).

Is 20% Body Fat Skinny Fat?

The latest skinny fat science is revealing that regular white/yellow body fat and skinny fat (thin fat, cellulite) are two different things (6, 7, 8). They are not the same. You can technically lose 100% of your regular fat, yet your skinny fat will remain.

For example, this anorexic (9) female starved her body down to a BMI of 8 but failed to get rid of her skinny fat:

She has little muscle tissue (skinny fat) on her stomach, love handles, or lower back, no less. Genetics. She was finally successful at reducing her skinny fat by adding muscle mass (10, 11) while in eating disorder recovery.

Yet, see how emaciated genetically blessed Christian Bale lost a lot of weight including obvious muscle tissue:

See how the muscle definition including 6-pack abs and muscle on his love handles, no less, is clear while emaciated! And no skinny fat. Genetics. Skinny fat can exist at 20% body fat or any body fat percentage (or BMI).

A Classic Case of Skinny Fat – 20% Body Fat?

Research Participant 1170 (12)(RP 1170) is within safe BMI (18.5-24.99) at 24.6 yet experiencing obvious normal-weight obesity (skinny fat):

They have “weird fat” widespread across their body where they should have genetic default muscle tissue but do not. They safely and successfully lost regular body fat down to a safe BMI of 21.3, yet the “weird fat” remains in all the same places where they should have genetic muscle tissue but do not. That weird fat is skinny fat, IE thin fat and cellulite (7).

If RP 1170 were to decrease their regular body fat to an underweight BMI of 18.49 or less, would it get rid of their skinny fat? No.

They would no longer be normal-weight obese, but they would still be experiencing the thin fat and cellulite tissue (7) that is widespread across their body where they should have default genetic muscle tissue. It does not magically go away at a BMI of 18.49 or less, or at any body fat percentage amount.

If RP 1170 were to increase their regular white/yellow body fat to an overweight BMI of 25+ or obese 30+, would it get rid of their skinny fat? No.

They would no longer be normal-weight obese, but they would still be experiencing the thin fat and cellulite tissue (7) that is widespread across their body where they should have default genetic muscle tissue. It does not magically go away at an overweight BMI of 25, an obese BMI of 30+, or at any percentage of body fat.

Skinny fat is genetic (13, 14, 7) and exists where genetic default muscle tissue should be, but is not. It can exist at any body fat percentage or BMI.

How Do I Know If I Am Genetically Experiencing Skinny Fat?

The Scientific Body Type Quiz was developed using the latest science (15, 7, 13, 14) to accurately determine if you are experiencing skinny fat, where on your body, and what kind(s), no less. There is a free option available. Accounts are free, secure, private, and anonymous (depending on what information you choose to give).

I Am Skinny Fat – What Does Being Skinny Fat Mean?

References

1. Healthline: What Is a Good Body Fat Percentage?, March 20, 2025, Sara Lindberg (Medically reviewed by Courtney L. Gilbert, PT, DPT, AIB VR/CON). https://www.healthline.com/health/exercise-fitness/ideal-body-fat-percentage
2. Verywell Health: Body Fat Percentage Charts for Men and Women, March 23, 2025, Laura Dorwart (Medically reviewed by Soma Mandal, MD). https://www.verywellhealth.com/body-fat-percentage-chart-8550202
3. Ace Fitness: Body Fat Percentage: Charting Averages in Men and Women, February 26, 2024, Laura Dorwart. https://www.acefitness.org/about-ace/press-room/in-the-news/8602/body-fat-percentage-charting-averages-in-men-and-women-very-well-health/
4. Harvard Health Publishing: What is considered a healthy body fat percentage as you age?, August 1, 2023, Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member. https://www.health.harvard.edu/staying-healthy/what-is-considered-a-healthy-body-fat-percentage-as-you-age
5. Medical News Today: Body fat percentage charts for men and women, April 3, 2025, Zawn Villines (Medically reviewed by Gregory Minnis, DPT, Physical Therapy). https://www.medicalnewstoday.com/articles/body-fat-percentage-chart
6. Skinny Fat Science: Are Regular Fat and Skinny Fat the Same Thing?, August 25, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/are-regular-fat-and-skinny-fat-the-same-thing/
7. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
8. Skinny Fat Science: How Skinny Fat Affects Regular Fat Weight Loss and Gain (Being Overweight and Obese), September 18, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-regular-fat-weight-loss-and-gain-being-overweight-and-obese/
9. Skinny Fat Science: How Skinny Fat Affects Mental Health, August 21, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-mental-health/
10. Skinny Fat Science: Resistance Training for Skinny Fat – Weight Lifting, 40 Optimal Exercises (with Images), May 7, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/resistance-training-for-skinny-fat-weight-lifting-40-optimal-exercises-with-images/
11. Skinny Fat Science: How To Fix Skinny Fat, July 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-to-fix-skinny-fat/
12. Fellow One Research: Body Type Test (Quiz) Results 1170 – Body Type Three (BT3) Female (Woman), Generation Z, February 2022. https://www.fellowone.com/fellow-one-research/the-four-body-types/body-type-quiz/body-type-test-quiz-results-1170-body-type-three-bt3-female-woman-generation-z/
13. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
14. Skinny Fat Science: Is Muscle/Mass Genetic and How Does It Affect Skinny Fat?, November 20, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-muscle-mass-genetic-and-how-does-it-affect-skinny-fat/
15. Fellow One Research: Body Type Science Research Data. https://www.fellowone.com/category/fellow-one-research/the-four-body-types/body-type-science/body-type-quiz/research-data/