Body Fat Calculator

Looking to understand your body fat percentage? You’re in the right place. This guide explains what body fat is, how it affects your health, and how to calculate it using simple tools like our free Body Fat Calculator.

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Body Fat Calculator

Result

Please enter all values and click "Calculate" to see your result.



Body Fat Summary

  • Body Fat (U.S. Navy Method): 15.3%
  • Body Fat Category: Fitness
  • Body Fat Mass: 23.2 lbs
  • Lean Body Mass: 128.8 lbs
  • Ideal Body Fat for Given Age (Jackson & Pollock): 10.5%
  • Body Fat to Lose to Reach Ideal: 7.2 lbs
  • Body Fat (BMI Method): 15.4%

Body Fat Percentage

Your body fat percentage serves as a crucial health marker, providing valuable insight into your overall wellbeing. Elevated body fat levels significantly increase susceptibility to various chronic conditions, including cardiovascular disease, type 2 diabetes, and metabolic disorders.

Optimal Body Fat Ranges for Health:

  • Men should strive to maintain 15% body fat or less
  • Women should target 25% body fat or less

These thresholds represent the upper limits for maintaining optimal metabolic health and physical function. Individuals with athletic training or specific fitness goals may maintain lower percentages, though extremely low body fat can also present health concerns.

Why Does Body Fat Percentage Matter?

  1. Better Health Indicator Than BMI
    • BMI doesn’t distinguish between fat and muscle. A muscular person could be classified as "overweight" despite having low body fat.
  2. Helps Track Fitness Progress
    • Losing fat while gaining muscle may not change your weight much, but your body composition improves.
  3. Reduces Risk of Chronic Diseases
    • Excess body fat (especially visceral fat around organs) is linked to diabetes, heart disease, and metabolic disorders.

How to Lower Body Fat Percentage

  1. Strength Training – Builds muscle, which boosts metabolism.
  2. High-Protein Diet – Helps retain muscle while losing fat.
  3. Cardio & HIIT – Burns calories and improves fat loss.
  4. Sleep & Stress Management – Poor sleep and high cortisol increase fat storage.
  5. Avoid Crash Diets – Rapid weight loss often means losing muscle, not just fat.

Measuring Body Fat Percentage

U.S. Navy Method: This method uses circumference measurements and has been adopted by the Naval Health Research Center. Follow these steps:

  • Measure the circumference of the subject's waist at a horizontal level around the navel for men, and at the smallest width for women.
  • Record the circumference of the neck just below the larynx, with the tape sloping downward to the front.
  • Measure height standing straight without shoes.
  • For women only: Measure the circumference of the hips at the largest horizontal measure.

Body Fat Percentage (BFP) Formula for Males:

USC Units:

BFP=86.010⋅log⁡10(abdomen−neck)−70.041⋅log⁡10(height)+36.76BFP = 86.010 \cdot \log_{10}(\text{abdomen} - \text{neck}) - 70.041 \cdot \log_{10}(\text{height}) + 36.76

SI, Metric Units:

BFP=(4951.0324−0.19077⋅log⁡10(waist−neck)+0.15456⋅log⁡10(height))−450BFP = \left(\frac{495}{1.0324 - 0.19077 \cdot \log_{10}(\text{waist} - \text{neck}) + 0.15456 \cdot \log_{10}(\text{height})}\right) - 450

Body Fat Percentage (BFP) Formula for Females:

USC Units:

BFP=163.205⋅log⁡10(waist+hip−neck)−97.684⋅log⁡10(height)−78.387BFP = 163.205 \cdot \log_{10}(\text{waist} + \text{hip} - \text{neck}) - 97.684 \cdot \log_{10}(\text{height}) - 78.387

SI, Metric Units:

BFP=(4951.29579−0.35004⋅log⁡10(waist+hip−neck)+0.22100⋅log⁡10(height))−450BFP = \left(\frac{495}{1.29579 - 0.35004 \cdot \log_{10}(\text{waist} + \text{hip} - \text{neck}) + 0.22100 \cdot \log_{10}(\text{height})}\right) - 450

Fat Mass (FM) & Lean Mass (LM) Formulas:

USC Units:

FM=BFP100×WeightFM = \frac{BFP}{100} \times \text{Weight}

SI, Metric Units:

LM=Weight−FMLM = \text{Weight} - FM

FAQs about Body Fat Percentage

Discover solutions to commonly asked questions about Body Fat Percentage and its relevance to health.

What is a healthy body fat percentage?
A healthy body fat percentage varies by gender and age. For men, 10-20% is generally fit, while women typically range between 18-28%. Athletes may have lower percentages, but going too low can be unhealthy
How is body fat percentage different from BMI?
The most accurate methods are DEXA scans, hydrostatic weighing, and Bod Pod tests. However, skinfold calipers and bioelectrical impedance scales (like smart scales) are more accessible and can still be useful for tracking trends.
Can I have too little body fat?
Yes! Essential fat is necessary for hormone regulation, organ protection, and overall health. For men, dropping below 3-5% and women below 10-13% can lead to health issues like hormonal imbalances, weakened immunity, and organ dysfunction.
Why does body fat percentage matter more than weight?
Weight doesn’t distinguish between fat, muscle, and water. Two people can weigh the same but have very different body compositions—one could be lean and muscular, while the other could have higher fat levels.
How can I lower my body fat percentage?
  • Strength training (to preserve muscle)
  • High-protein diet (to support fat loss and muscle retention)
  • Cardio & HIIT (to burn calories)
  • Adequate sleep & stress management (high cortisol promotes fat storage)
Does age affect body fat percentage?
Yes, as we age, muscle mass tends to decrease (sarcopenia), and fat percentage may increase even if weight stays the same. Strength training and proper nutrition can help counteract this.
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