Dr. Mike introduces the topic of visually estimating body fat, covering the importance and challenges of the task.

• Dr. Mike begins by discussing the ideal body fat percentage for men and makes a few humorous remarks.
• He introduces the topic of how to estimate body fat percentages visually without using any tools like calipers, tape measures, or DEXA scans.
• A caveat is given about the individual variation in body fat storage and appearance, suggesting the guide will be more of a general aid than a strict rule set.

Description of male body fat ranges from over 30% to sub 5%, including physical characteristics at each level.

• 30%+ body fat in men can show fat overhang on the lower tummy and droopy fat deposits under the chest, with no visible muscle separation.
• 25-30% might have some fat overhang or a smooth layer of fat, with young individuals or those with certain genetics showing a more even distribution.
• 20-25% typically have no overhanging fat with a smooth layer, and while there is no muscle separation, individuals who are muscular can demonstrate distinct body parts.
• 15-20% body fat begins to show some muscle separation and definition, with the first signs of abs becoming visible and distinct major muscle groups.
• 10-15% usually have visible abs and veins, with clear muscle separation and the beginning of muscle striations when flexed.
• Sub 5% body fat is characterized by extensive vascularity, clear muscle striations even when not flexed, and a very lean facial appearance.

Explanation of female body fat ranges from over 30% to sub 5%, detailing how women's body composition differs from men's at various levels.

• 30%+ body fat in women can include bra and underwear making distinct fat pinches with spillover and no visible muscle separation.
• 25-30% body fat may still not show clear muscle separation, but the body shape starts to emerge with the waist narrowing significantly.
• 20-25% body fat for women shows a distinct shape with no large fat deposits except around breasts, glutes, and thighs, and visible upper body muscles.
• 15-20% body fat often has a four or six-pack, with a very lean waist and prominent veins, alongside very distinct major muscle groups.
• 10-15% body fat is similar to males in this range, with clear abs, veins, and muscle separation, but may begin to affect health such as menstrual cycle changes.
• Sub 5% body fat in females is extremely lean, with vascularity, muscle striations, and a facial appearance that is very pronounced, often considered unhealthy.