Skinny Fat Body Fat Percentage

What qualifies as a skinny fat body fat percentage? It depend on how much genetic muscle you naturally have, from birth. Contrary to popular belief, all human beings are not (1) born with the same general amount of genetic muscle tissue (lean body mass/LBM) relative to height and gender. There is zero scientific evidence to support this common gross assumption. Yet, venture out on social media or visit your licensed medical doctor, no less, and this gross assumption is typically the regurgitated standard (genetics are just an excuse).

Genetics are not an excuse. Your skin color, hair color & texture, eye color, facial features, hand size, foot size, breast size, genital size, etc. are all genetic. They are not excuses. You cannot willfully, naturally, and permanently change any of those things. The same is true when it comes to genetic muscle tissue (2). Some people are born with more muscle, some people are born with less — and every degree in between.

Skinny fat science (3) is very young, and we have a lot to learn — our MRI Study (4) is leading the way. In general, the less genetic muscle (5) you have, likely the more skinny fat (lack of genetic muscle) you are experiencing. Anywhere you are lacking genetic muscle, something has to exist in its place. That something (6) is thin fat tissue and/or cellulite tissue. So, how does all that help you understand skinny fat body fat percentage?

Skinny Fat Body Fat Percentage

In fact, skinny fat is NOT measured by how much body fat (regular white/yellow fat) you do or do not have. Skinny fat is measured by how much muscle tissue you do or do not have, compared the standard human body (7) with all 600+ muscles developed — AKA the Standard Body Type One (BT1).

So, how is muscle tissue measured? As of 2026, there is no accurate scientific/medical way to measure total genetic muscle tissue relative to birth, let alone how much you have right now — or ever. Just as there is no accurate way to measure how much muscle mass you add via resistance training, like weightlifting. Nor is there any way to measure how much muscle tissue you lose via diet, exercise, lifestyle, and/or aging. And, even if a scientifically approved way existed (it does not) to measure muscle tissue, there is no average to compare it to so you can determine if your genetic muscle tissue is below average, average, or above average.

Our MRI Study (4) is working on a solution for all those potential measurements.

There is no way to understand your skinny fat body fat percentage, because skinny fat is not measured by body fat. It is measured by how much genetic muscle tissue you naturally do or do not have, and how much muscle mass you add to reduce any skinny fat you may be experiencing. It is very possible to add muscle mass and reduce skinny fat, sometimes to the point of looking like a Standard Body Type One (BT1), if you do not already naturally look like a BT1. But the changes are not permanent (no, epigenetics (8) are not permanent).

How To Fix Skinny Fat – Diet, Exercise, Lifestyle

Please support our MRI Study (4) so we can officially develop the first-ever way to accurately measure muscle tissue.

In terms of how to successfully reduce and manage/fix skinny fat (9), if you are genetically experiencing it, focus on healthy diet (10), exercise (11), and lifestyle (12) routines. As mentioned, lifting weights is the best resistance exercise (13, 14, 11) to add muscle mass and reduce skinny fat. The Mediterranean Diet (10), especially executed via proper low-carb (10), is the best skinny fat diet. As for lifestyle (12), high-quality sleep, keeping stress to a minimum, and keeping your environment as non-toxic as possible are the final keys to help successfully reduce and manage skinny fat in the short and long term.

We have wrangled the latest science and developed the Scientific Health Quizzes to help you better understand your body composition — particularly skinny fat — and metabolism. Along with diet, exercise, and lifestyle. You can easily track your progress over time.

Accounts are free, private, secure, and anonymous (depending on what info you choose to give). Free options are available. Comment below with any questions or the like.

References

1. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
2. 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/
3. Skinny Fat Science: How Do I Know If I Am Skinny Fat – What Is Skinny Fat Science?, January 8, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/how-do-i-know-if-i-am-skinny-fat-what-is-skinny-fat-science/
4. Skinny Fat Science: Scientific Skinny Fat MRI Study – Proving What Skinny Fat Is, March 26, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/scientific-skinny-fat-mri-study-proving-what-skinny-fat-is/
5. Skinny Fat Science: Skinny Fat is a Lack of Genetic Muscle – Beyond Normal-Weight Obesity, August 13, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-a-lack-of-genetic-muscle-beyond-normal-weight-obesity/
6. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
7. Britannica: human muscle system, Shane W. Cummings and Robin Huw Crompton (Fact-checked by the Editors of Encyclopaedia Britannica. https://www.britannica.com/science/human-muscle-system
8. Skinny Fat Science: Can I Have A Skinny Fat Body And Be Fit & Healthy?, October 30, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/can-i-have-a-skinny-fat-body-and-be-fit-and-healthy/
9. Skinny Fat Science: How To Fix Skinny Fat, July 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-to-fix-skinny-fat/
10. Skinny Fat Science: The Best Skinny Fat Diet, According to Science, July 29, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-diet-according-to-science/
11. Skinny Fat Science: The Best Skinny Fat Exercise, According to Science, August 2, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-exercise-according-to-science/
12. Skinny Fat Science: The Best Skinny Fat Lifestyle, According to Science, August 14, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-lifestyle-according-to-science/
13. Skinny Fat Science: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
14. 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/