Men: aim for 10-15% body fat. Women: aim for 18-22%. That's the range where most people look, feel and perform their best. If you're not there yet, getting there should be your main goal right now, because it's the best place to start anything else from: 1. Want to build muscle? You get to do it with very little fat on your body, so the muscle you add actually shows. 2. Want to maintain? You get to do it at the healthiest body composition possible. 3. Want to run faster or build endurance? You can fuel your training properly instead of trying to lose fat at the same time, which drags down the quality of both. Get lean first one time. Then it's far easier to maintain it long term.