Body Fat Calculator

Body Fat Percentage (BFP) is the proportion of fat compared to your total body weight. It’s one of the most important indicators of fitness, health, and overall body composition. Knowing your body fat percentage helps you plan workouts, manage weight, and achieve a healthy physique.

Common Methods to Calculate Body Fat:

• U.S. Navy Formula: A popular method using body measurements like waist, neck, and height.
• Skinfold Caliper Test: Estimates fat from skinfold thickness at various points.
• BIA (Bioelectrical Impedance Analysis): Uses electrical currents to estimate fat and lean mass.

U.S. Navy Formula:
For Men: 495 / (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450
For Women: 495 / (1.29579 − 0.35004 × log10(waist + hip − neck) + 0.22100 × log10(height)) − 450

Typical Body Fat Ranges:

• Essential Fat: Men 2–5%, Women 10–13%
• Athletes: Men 6–13%, Women 14–20%
• Fitness: Men 14–17%, Women 21–24%
• Average: Men 18–24%, Women 25–31%
• Obese: Men ≥ 25%, Women ≥ 32%

Maintaining an optimal body fat percentage is essential for good health. Too much fat increases the risk of heart disease and diabetes, while too little can cause hormonal imbalance and fatigue. Use our Body Fat Calculator to find your current percentage and plan for a balanced, healthy body composition.

Improving body fat levels requires a combination of regular exercise, proper nutrition, and adequate rest. To lower your body fat percentage and increase lean muscle mass:

• Follow a balanced diet rich in protein, complex carbs, and healthy fats.
• Incorporate both strength training and cardio exercises into your routine.
• Stay hydrated and get 7–8 hours of sleep each night.
• Monitor progress using tools like the Body Fat Calculator and BMI Calculator.

Remember, healthy body fat levels vary depending on gender, age, and lifestyle. Focus on long-term fitness goals rather than rapid fat loss for lasting health benefits.