See which words and phrases your page actually emphasises, one, two and three words at a time.
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Keyword density is the share of a page made up of a given word or phrase. It stopped being a ranking factor a long time ago, but it is still a useful mirror: if the phrase you want to rank for is nowhere in the top twenty terms, the page is probably about something else than you think.
There is no target worth aiming at, and that is the honest answer. Google has not used density as a ranking factor for many years. Treat this as a diagnostic: if your intended topic is not visible in the phrase list, the page is off-topic. Anything above about 5% for one term is worth reducing, not because of a threshold but because it reads badly.
Yes. It is named explicitly in Google's spam policies. The bigger practical cost is that stuffed pages read poorly and convert worse.
Stop words such as "the", "and" and "for" are filtered out. They are the most frequent words on any page and tell you nothing about the subject.
No. If a competitor outranks you it is very unlikely to be their density. Compare topic coverage and depth instead.
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