Body Fat Calculator

Calculate your body fat percentage using various measurement methods.

Calculator

Enter Your Measurements

Guide

Understanding Body Fat

Body fat percentage is one of the most important health metrics for understanding your physical composition and overall health status. It represents the proportion of your total body weight that consists of fat tissue compared to other components like muscles, bones, organs, and water.

What Is Body Fat?

Body fat serves several vital functions in the human body:

  • Energy storage: Fat cells store excess calories for future energy needs
  • Organ protection: Fat surrounds and cushions vital organs
  • Temperature regulation: Fat helps insulate the body
  • Hormone production: Fat tissue plays a role in producing and regulating hormones
  • Vitamin storage: Essential fat-soluble vitamins (A, D, E, K) are stored in fat tissue

Your body contains two main types of fat:

Essential Fat

Necessary for normal physiological functions and found in organs, bone marrow, and nerves. For men, essential fat is about 2-5% of body weight; for women, it's 10-13% due to sex-specific fat in breasts, pelvis, and thighs.

Storage Fat

Accumulates when calorie intake exceeds expenditure. Found primarily under the skin (subcutaneous fat) and around internal organs (visceral fat). Visceral fat poses higher health risks when excessive.

Why Body Fat Percentage Matters More Than Weight

Unlike body weight or Body Mass Index (BMI), body fat percentage provides a more accurate picture of your health because:

  • Two people can weigh the same but have dramatically different body compositions
  • BMI doesn't differentiate between muscle and fat weight
  • Athletes with high muscle mass may be classified as "overweight" by BMI despite having low body fat
  • Someone with "normal" BMI could have excessive body fat (called "normal weight obesity")
Example:
A 180-pound man who lifts weights regularly might have 15% body fat (mostly muscle), while another 180-pound man who doesn't exercise may have 30% body fat. Both have identical BMI but vastly different health profiles.

Understanding Body Fat Distribution

Where your body stores fat significantly impacts health risks:

Apple-Shaped (Android)

Fat concentrated around the abdomen and torso. Associated with higher risks of cardiovascular disease, type 2 diabetes, and metabolic disorders.

Pear-Shaped (Gynoid)

Fat concentrated in hips, buttocks, and thighs. Generally poses fewer health risks than abdominal fat.

How to Lower Body Fat Percentage

Reducing body fat percentage typically requires a comprehensive approach:

  • Caloric deficit: Consuming fewer calories than you expend (typically 300-500 calories below maintenance)
  • Resistance training: Building lean muscle increases metabolic rate and improves body composition
  • Protein intake: Consuming 1.6-2.2g of protein per kg of body weight helps preserve muscle during fat loss
  • Cardiovascular exercise: 150-180 minutes weekly of moderate-intensity activity improves overall health and calorie expenditure
  • Quality sleep: 7-9 hours of sleep helps regulate hormones that control hunger and fat storage
  • Stress management: Chronic stress increases cortisol, which can promote fat storage, particularly visceral fat

Tracking Progress Beyond the Scale

When monitoring body fat changes, consider using multiple methods:

  • Progress photos (weekly, under similar lighting conditions)
  • Measurements of waist, hips, thighs (changes in inches can indicate fat loss)
  • Performance improvements in gym (strength, endurance)
  • How clothes fit
  • Energy levels and general well-being
Important Note:
Achieving and maintaining an excessively low body fat percentage (below 6% for men or 14% for women) can lead to health problems including hormonal imbalances, weakened immune function, decreased bone density, and reproductive issues. Always consult with healthcare professionals when making significant changes to your fitness or nutrition regimen.
Concept

Body Fat Formula

Body fat percentage is calculated using various formulas. The most common method is the U.S. Navy method, which uses:

For Men:
Body Fat % = 495 / (1.0324 - 0.19077 * log10(waist - neck) + 0.15456 * log10(height)) - 450
For Women:
Body Fat % = 495 / (1.29579 - 0.35004 * log10(waist + hip - neck) + 0.22100 * log10(height)) - 450
Categories

Body Fat Categories

Body fat categories vary by gender and age. Here are the general categories:

For Men

Essential fat: 2-5%

Athletic: 6-13%

Fitness: 14-17%

Average: 18-24%

Obese: 25%+

For Women

Essential fat: 10-13%

Athletic: 14-20%

Fitness: 21-24%

Average: 25-31%

Obese: 32%+

Methods

Measurement Methods

There are several methods to measure body fat percentage:

  • Skinfold calipers - Measures skinfold thickness
  • Bioelectrical impedance - Measures electrical resistance
  • Hydrostatic weighing - Measures water displacement
  • DEXA scan - Dual-energy X-ray absorptiometry
Important

Health Risks

Both high and low body fat percentages can pose health risks:

High Body Fat

  • Increased risk of heart disease
  • Type 2 diabetes
  • High blood pressure
  • Certain types of cancer

Low Body Fat

  • Hormonal imbalances
  • Weakened immune system
  • Decreased bone density
  • Reproductive issues
Tools

Health Calculators

Need other tools?

Can't find the calculator you need? Contact us to suggest other health calculators.