Skip to main content

Cutting down to 15% body fat: Tips for a leaner you

Nutrition and workout guidance

A man doing an oblique exercise with a kettlebell.
Alonso Reyes / Unsplash

Many fitness professionals agree that a 15% body fat percentage is ideal for most men. Cutting down to 15% is an attainable and rewarding goal that offers both aesthetic and health benefits. At this body fat level, you can expect visible muscle tone and reduced health risks that are linked to higher body fat.

A few changes in your exercise habits and nutrition will help you achieve this 15% body fat goal you have set. We’ve laid out everything you need to know to get leaner.

Recommended Videos

What is body fat percentage?

Man with strong abs by a pool
Pedro Araujo / Unsplash

Body fat percentage is the amount of body fat relative to total body weight, expressed as a percentage. It includes essential fat that your body needs for survival and non-essential storage fat, which acts as an energy reserve. 

This metric provides insights into body composition and overall fitness, going beyond weight and body mass index (BMI) to assess the quality of muscle-to-fat ratio. By knowing your body fat percentage, you can tailor your fitness and dietary strategies more effectively.

How do you measure your body fat percentage?

Woman measuring her body fat percentage with calipers.
Lucas Guimarães Bueno / Pexels

There are quite a few ways to measure body fat percentage. They include skinfold calipers, bioelectrical impedance analysis, air displacement plethysmography, a 3D body scan, and a dual X-ray absorptiometry (DEXA) scan. However, virtually all the ways to measure body fat are not perfectly accurate. They are all estimates and cannot pinpoint the exact body fat percentage. 

Per the Obesity Medicine Association, the DEXA scan is the most preferred way to check body fat percentage levels. This method uses low-dose X-rays to measure bone density, muscle, and fat separately. The association admits that even a DEXA scan has some limitations, including not being able to differentiate visceral fat from subcutaneous fat. 

In the end, body fat measurement can only be a close estimate. Regardless, these close estimates provide enough data to help improve health markers and encourage people to maintain appropriate body composition levels.

What is considered a healthy body fat percentage for men?

Body recomposition man with abs.
Deepkhicher / Pixabay

Experts at the Baylor College of Medicine suggest that 18% to 24% body fat is a healthy range for men without accounting for athletic status for age. For men who want to be athletic, however, the 10% to 18% range is ideal. 

Percentages higher than 25% can carry a greater risk of health issues like heart disease, type 2 diabetes, and metabolic syndrome.

Is 15% body fat a good goal?

A toned man standing shirtless
Alora Griffiths / Unsplash

A 15% body fat is a healthy and realistic goal for most men. This level is lean yet sustainable and provides good muscle definition without being overly restrictive. It balances a fit appearance with lower health risks than are typically associated with higher body fat percentages. 

Achieving 15% body fat is also manageable for many people, allowing for a balanced lifestyle while still seeing physical and health benefits, like improved energy, cardiovascular health, and reduced risk of metabolic issues.

Tips for reducing your body fat percentage

Man running on treadmill wearing blue jacket in gym
Julia Larson / Pexels

Reducing your body fat levels requires a multipronged approach. Here are some tips that will help you achieve your goal. 

Optimize your diet

Consistently consuming fewer calories than you burn is essential for fat loss. Aim for a deficit of around 500 calories every day. Protein is key to preserving lean muscle mass while losing fat, so you should try to eat 1.2 to 2 grams of protein per kilogram of body weight. Protein is also highly satiating, so it will help reduce hunger levels while you are in a calorie deficit. 

To further make your calorie deficit easier, you should also incorporate complex carbohydrates, fiber, and healthy fats. These whole food options help you maintain balanced hormones, satiety, and adequate nutrient intake as you try to lose fat.

Incorporate strength training

Strength training helps you build and maintain muscle mass and strength. Having more muscle automatically means lowering your body fat percentage because you’d have more lean tissue in relation to fat. Try to strength train three times a week, and aim for progressive overload as time goes on. 

Increase daily activity

Adding more steps throughout the day (walking, taking the stairs, for example) increases calorie expenditure without putting too much strain on your body. Small steps like this add up and make a big impact on your journey to becoming leaner. 

Improve sleep quality and reduce stress levels

Sleep regulates hunger hormones like leptin and ghrelin, which impact your appetite. Poor sleep often leads to increased cravings and reduced willpower. Going to bed and waking up at the same time each day, along with a pre-sleep routine, can enhance sleep quality and aid recovery.

More and better sleep also usually helps reduce stress. Practicing mindfulness can also help mitigate stress. Yoga, deep breathing, and meditation are just some of the ways to do this. The stress hormone (cortisol) plays a role in fat gain and loss, so being as stress-free as possible is essential.

Lower alcohol consumption

Alcohol provides empty calories, can reduce motivation for exercise, and may interfere with sleep quality. If you drink, opt for low-calorie options and limit frequency to minimize its impact on fat loss.

Frequently asked questions

Steak and salad on cutting board
Food Photographer / Unsplash

What body type is 15% body fat?

At 15% body fat, a person typically has a lean appearance with visible muscle tone in areas like the arms and shoulders. While abdominal muscles may not be highly defined, the body generally looks fit and healthy without excessive fat.

How hard is it to maintain 15% body fat?

Maintaining 15% body fat is attainable for most with a balanced diet, regular exercise, and a healthy lifestyle. It doesn’t require extreme caloric restriction or intense daily workouts, so it is manageable for people who can stay consistent with moderate effort. 

What percentage of men are at 15% body fat?

Studies and surveys show that the average man has a lot more than 15% body fat (above 20%). Getting to 15% body fat is attainable and not beyond the reach of anyone who’s willing to eat a healthy diet and exercise a few times a week.

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
Will protein give you energy? Tips for fueling for your workouts
Is a protein shake best pre-workout?
man drinking protein shake in gym

Will protein give you energy? Protein is a key nutrient, the source of the amino acids your body uses to build every part of you. As a personal trainer and nutritionist, I am always strongly encouraging my clients to follow high-protein diets to lose weight, build muscle, and balance cholesterol levels. But how much energy does protein actually provide?

In this article, we’ll tell you everything you need to know about protein and energy, including how protein works, when and how it can provide energy, and what you should eat before a workout for max energy and power. Let’s get started!

Read more
9 tips for dropping weight without sacrificing muscle
Stress, nutrition, and more
Strong man standing in the gym arms folded leaning on weight rack

Many people have the goal of losing weight, and muscle mass isn’t always taken into consideration when looking at the number on the scale. As a personal trainer and nutritionist, I have worked with numerous clients who say they simply want to see that number go down, but in reality, they also want the perks of having a muscular physique. 

Do you want to know how to lose weight without losing muscle? Keep reading for nine essential tips when it comes to curating your workout and nutrition plan!

Read more
Is the 5:2 diet right for you? Pros, cons, and tips
Is this intermittent fasting method actually effective?
Man in kitchen cutting healthy food vegetables

Intermittent fasting is quite popular, as many people claim that it has helped them lose weight, feel more energized, and more. As a trainer and nutritionist, I have also worked with some clients who loved how they felt when intermittent fasting, and it allowed them to have more control over their eating habits.

One version of intermittent fasting is the 5:2 diet. Keep reading to learn more about what it entails, as well as the pros and cons, to see if you should give it a try!

Read more