WHO THIS IS FOR
IS THIS YOU?
The cyclist targeting a specific body fat percentage
You want evidence-based guidance on what body fat level supports strong cycling performance without compromising health or recovery.
The rider tempted to diet aggressively for better W/kg
You are considering cutting significant weight and want to understand the risks and diminishing returns of going too lean.
THE ROADMAN VIEW
The Roadman view
Anthony has spoken to World Tour nutritionists, sports physicians, and coaching experts about this, and the message is consistent: the number matters far less than people think it does. The obsession with body fat percentage in amateur cycling has produced more harm than benefit. Riders chase single-digit body fat because they see Tour de France climbers at 7% and assume that is what fast looks like. What they do not see is the medical supervision, the performance decline outside of peak race weeks, and the hormonal consequences that even professionals deal with at those extremes.
For the average amateur — riding sportives, local races, club events — 12-18% body fat (men) or 18-25% (women) supports excellent performance. Within that range, you recover properly, your immune system functions, your hormones remain balanced, and your training is consistent. That consistency is worth more than any marginal W/kg gain from dropping another 2% body fat. The rider who sits at 15% body fat year-round and trains without interruption will outperform the rider who diets to 10% and then spends six weeks ill, fatigued, and unable to train properly.
The practical approach Anthony recommends is to focus on power first and let body composition follow good training and nutrition habits. If your FTP is 250 watts at 78 kg, the faster path to better W/kg is probably getting your FTP to 280 watts (through structured training) rather than getting your weight to 72 kg (through aggressive dieting). Both produce the same W/kg improvement, but the power path leaves you stronger, healthier, and less likely to crash and burn. Body composition changes should be gradual — 0.5 kg per week maximum — and should never come at the cost of training quality or health markers.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- David DunneWorld Tour nutritionist (Israel-Premier Tech)
In professional cycling, we manage body composition for specific race targets, not year-round leanness. Even World Tour riders do not maintain race weight all year — they periodise body fat alongside training load. An amateur trying to hold 8% body fat year-round is taking a health risk for no performance benefit outside of their target event. The sustainable range for serious amateurs is 12-16% for men.
Hear it: Body Composition — The Uncomfortable Truth | Roadman Cycling Podcast - Alex LarsonSports dietitian and cycling nutrition specialist
I see amateur cyclists, particularly men over 40, who have dieted themselves into relative energy deficiency (RED-S) chasing a body fat number. Their testosterone drops, their sleep deteriorates, their power numbers flatten, and they cannot understand why losing weight made them slower. There is a floor below which leaner does not mean faster — it means broken.
Hear it: How Cyclists Can Get Lean & Stay Lean Forever | Alex Larson
PRACTICAL APPLICATION
DO THIS WEEK
Get a baseline body composition measurement
Use a DEXA scan (most accurate) or a skilled caliper assessment (reliable and cheaper) to establish your current body fat percentage. Bioimpedance scales and smartwatch estimates are too variable to track meaningful change. Know where you are before deciding where to go.
Target the top of the performance range, not the bottom
Aim for the high end of the performance range first: 15-18% for men, 22-25% for women. If performance is strong and recovery is good at those levels, you are done. Only consider moving lower if you have a specific performance goal, adequate medical supervision, and a clear time-limited plan.
Monitor health markers alongside body fat
Track sleep quality, resting heart rate, mood, libido, and illness frequency as you adjust body composition. If any of these deteriorate while body fat is dropping, you have gone too far. Blood work checking testosterone (men), iron, and thyroid function is advisable if you are targeting the lower end of the range.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEChasing professional cyclist body fat levels without professional support.
FIXTour de France riders at 6-8% body fat have full-time nutritionists, medical teams, and periodised weight plans. Amateurs attempting the same without support risk RED-S, hormonal disruption, and injury. Stay in the 12-18% range (men) or 18-25% (women) unless working with a qualified sports dietitian.
MISTAKEUsing bathroom scales or bioimpedance to track body fat percentage.
FIXThese devices are accurate to only plus or minus 3-5% and fluctuate significantly with hydration, meal timing, and time of day. Use DEXA, caliper assessment, or waist circumference as more reliable tracking methods. Weigh yourself for trend data only, at the same time each morning.
MISTAKEPrioritising weight loss over power development.
FIXA 3% FTP improvement has the same W/kg effect as losing 2-3 kg for most riders — and it comes without any health risk. Focus training on power development and let body composition follow sensible nutrition habits. The power path is almost always safer and more sustainable.
FAQ
FREQUENTLY ASKED QUESTIONS
What body fat percentage do professional cyclists have?
Can you be too lean for cycling performance?
Does body fat percentage matter more than total weight?
How quickly can I safely reduce body fat?
Should body fat targets change with age?
Is W/kg the best measure of cycling performance?
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