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Body Fat Calculator

Body Fat Calculator

Grab a tape measure and easily calculate your body fat percentage in just a few minutes by entering a few key measurements. Gain valuable insights into your health status and track your progress over time.
Table of Contents
Start Body Fat Calculator
About the Body Fat Calculator
Body Fat Charts
Ranges of Body Fat
Body Fat Formula
U.S. Army Formula
Body Mass Index vs Body Fat
Calculate My Body Mass Index
Body Fat Measurement Tools
Calorie Deficit to Lose Body Fat
Calorie Deficit Calculator
Macros for Fat Loss
Calculate My Macros
Exercise to Burn Body Fat
Exercise Calculator
Losing Weight without Exercise
Frequently Asked Questions

Body Fat Calculator

Welcome to our Body Fat Calculator, a free online tool engineered to guide you on how to calculate body fat percentage at home accurately from a handful of crucial metrics. The calculator also devises a tailored weight loss plan aimed at shedding unwanted fat, along with providing a recommended daily calorie intake, deficit, and macros to guide your body fat towards a healthier range.

Start by entering your age, weight and height. The body fat percentage calculator will then take you through each step, making it easy to understand and track your progress. This not only helps you measure your improvement, but also provides valuable information on your overall health and potential health risks associated with excess weight and body fat.

Body Fat Charts for Men and Women

Age 20 - 29
Lowunder 8 %under 14 %
Excellent9 - 11 %15 - 17 %
Good12 - 15 %18 - 20 %
Average16 - 19 %21 - 23 %
Obese20 - 23 %24 - 27 %
Age 30 - 39
Lowunder 8 %under 14 %
Excellent9 - 14 %15 - 18 %
Good15 - 18 %19 - 21 %
Average19 - 21 %22 - 25 %
Obese22 - 25 %26 - 30 %
Age 40 - 49
Lowunder 8 %under 14 %
Excellent9 - 17 %15 - 20 %
Good18 - 21 %21 - 24 %
Average22 - 24 %25 - 28 %
Obese25 - 27 %29 - 32 %
Age 50 - 59
Lowunder 8 %under 14 %
Excellent9 - 19 %15 - 22 %
Good20 - 22 %23 - 27 %
Average23 - 25 %28 - 31 %
Obese26 - 28 %32 - 35 %
Age 60 - 69
Lowunder 8 %under 14 %
Excellent9 - 20 %15 - 23 %
Good21 - 23 %24 - 28 %
Average24 - 26 %29 - 32 %
Obese27 - 29 %33 - 36 %

Ranges of Body Fat for Men and Women

Fat percentage for men and women are key indicators of their overall health and fitness levels. It varies across six main categories, namely essential fat, athletes, fitness, average, obesity, and dangerously low. Each range has distinct characteristics and implications for health and wellness.

Essential Fat (Men 2-5% and Women 10-13%)

Essential fats are the minimal level of fat that the human body requires to function properly. For men, the essential fat percentage is typically around 2-5%, while for women, due to additional fat necessary for childbearing and other hormonal functions, the essential fat percentage is higher, around 10-13%. Maintaining fat levels below these thresholds can lead to serious health issues, as body fat plays a vital role in protecting internal organs, storing vitamins, and managing body temperature. It's crucial to ensure that the body has sufficient fat reserves for these essential processes. Professional health advice should be sought when planning a diet or exercise regimen that could potentially lower body fat to these essential levels.

Athletes (Men 6-13% and Women 14-20%)

Professional athletes, regardless of gender, typically possess a body fat range between 6-13% for men and 14-20% for women. This low body fat percentage is crucial for peak performance, facilitating maximum speed, agility, and endurance. Achieving and maintaining this body fat level necessitates a balanced diet and a rigorous, consistent exercise routine under professional supervision.

Fitness (Men 14-17% and Women 21-24%)

The fitness range, which includes 14-17% body fat for men and 21-24% for women, is the ideal body fat percentage for individuals who regularly participate in physical activity, though they may not be professional athletes. This range signifies good health and implies a well-adjusted diet and exercise routine. This category often displays visible muscle definition, although not as pronounced as in athletes.

Average (Men 18-24% and Women 25-31%)

The average range, encompassing 18-24% body fat for men and 25-31% for women, represents the general population. While not associated with immediate health risks, individuals within this range are advised to monitor their lifestyle habits to prevent progressing into the obesity range. Regular physical activity and a balanced diet can help maintain this average body fat percentage.

Obesity (Men +25% and Women +32%)

Obesity is characterized by a body fat percentage of 25% or more in men, and 32% or more in women. High body fat levels are linked with considerable health risks, including heart disease, diabetes, and certain types of cancer. It's strongly recommended for people in this range to seek professional health advice and make lifestyle adjustments to lower their body fat percentage.

Dangerously Low (Men <6% and Women <14%)

Dangerously low body fat is defined as having body fat percentage less than 6% for men and 14% for women. This level is perilously low and can result in severe health repercussions, including hormonal imbalances, weakened immune system, and in extreme cases, organ failure. Individuals with such low body fat lack the necessary fat for essential body functions, causing the body to consume muscle tissue for energy in its absence. This condition is hazardous and should be addressed immediately with professional health assistance.

Body Fat Percentage Formula

The US Navy Body Fat Formula stands as one of the most accurate and widely-used methods for calculating body fat percentage. It's renowned for its precision and ease of use, which has led to its adoption by fitness experts and health professionals globally. Its efficacy lies in its ability to consider various body measurements, including height, waist, hip, and neck measurements, to deliver an accurate estimate, making it one of the best body fat formulas available.

My Body Fat
0 % = 495 / ( - * log10(0cm + 0cm - 0cm) + * log10(0cm)) - 450
Body Fat for Males
Body Fat % = 495 / (1.0324 - 0.19077 * log10(waist(cm) - neck(cm)) + 0.15456 * log10(height(cm))) - 450
Body Fat for Females
Body Fat % = 495 / (1.29579 - 0.35004 * log10(waist(cm) + hip(cm) - neck(cm)) + 0.22100 * log10(height(cm))) - 450

One of the reasons we have chosen this formula for our body fat calculator is its adaptability and near-accurate estimations. The US Navy Body Fat Formula takes into account the natural physiological differences between men and women. Unlike other formulas, the US Navy method factors in gender-specific attributes, such as women having more body fat due to childbearing and other hormonal functions. By using this formula, our calculator can provide reliable results to a broad range of users.

U.S. Army Body Fat Percentage

The U.S. Army Body Fat Percentage Calculator offers a precise method for determining the body fat of personnel, ensuring that soldiers maintain the high level of physical fitness required for active duty. Adhering to the Standards of Medical Fitness, it utilizes specific measurements like neck and waist circumferences for males, and neck, waist, and hip measurements for females, combined with logarithmic calculations to estimate body fat content.

This formula is not only essential for maintaining compliance with Army recruitment standards but also serves as a health metric for active soldiers. One of the advantages of this formula is its tailored approach, which considers gender differences in body composition. However, it should be noted that, like all estimation methods, potential discrepancies can arise due to individual body type variations or measurement inaccuracies. Despite this, the U.S. Army body fat formula remains a critical tool in managing and upholding the physical readiness of service members.

Body Mass Index vs Body Fat Percentage

Our comprehensive BMI Calculator with Body Fat goes the extra mile by providing both these crucial metrics. By comparing the BMI and Body Fat Percentage, users can gain a more complete picture of their health, which can guide them in making more informed decisions about their lifestyle and wellness goals. BMI is a ratio of an individual's height to weight and is used to determine whether someone falls into the categories of underweight, normal, overweight, or obese. Body Fat Percentage measures the amount of fat in relation to total body mass.

While both measures have their uses, it is essential to understand the differences between them as BMI does have its limitations. BMI can be a quick and straightforward way to assess an individual's overall health status, but it does not take into account muscle mass or body fat distribution. This means that someone with a high BMI may be classified as overweight or obese, even though they have a healthy amount of body fat. On the other hand, someone with a low BMI may have an unhealthy level of body fat.

Body Fat Percentage provides a more accurate measure of health as it takes into account both muscle and fat mass. Having too much body fat can lead to health problems such as heart disease, diabetes, and high blood pressure, while having too little body fat can also have adverse effects on overall health. Therefore, it is crucial to maintain a healthy balance between the two.

0 = 703 × 185pounds ÷ (69 inches0kg ÷ (0 cm
BMI (English)
BMI = 703 × weight(pounds) ÷ height(inches
BMI (Metric)
BMI = weight(kilograms) ÷ height(meters

Body Fat Measurement: Tools and Techniques

There are multiple techniques to measure body fat, ranging from simple at-home methods to more scientific approaches. Each technique has its potential for accuracy and margin of error, offering varied insights into an individual's body composition.

1. Tape Measure Test

This is a self-assessment tool that uses specific body part measurements to estimate body fat percentage. Measurements are usually taken at the waist, hip, and neck. This method can be done at home but may not be as accurate as other techniques due to its simplicity.

2. Skinfold Caliper Test

This method involves using calipers to measure the thickness of skin folds in different areas of the body. The measurements are then used in a formula to estimate body fat percentage. Skinfold caliper tests can provide more accuracy than tape measure tests but still have a margin of error.

3. Bioelectrical Impedance Analysis (BIA)

This technique uses a small electrical current to measure body fat percentage. The current travels through the body, and its resistance is used to calculate the percentage of body fat. BIA machines can be found in some gyms and health clinics; they are non-invasive but may not be entirely accurate due to factors such as hydration levels and age.

4. Hydrostatic Weighing

This method involves being submerged in a tank of water and measuring the displacement of water to determine body composition. It is considered one of the most accurate techniques for measuring body fat percentage but can only be done in specialized facilities.

5. Body Fat Scale

Body fat scales are easy-to-use tools that measure body fat using bioelectrical impedance analysis (BIA). However, their accuracy can be influenced by factors like hydration and food intake.

6. DEXA Scan

Dual-energy X-ray absorptiometry (DEXA) scans are medical tests that measure bone density and body fat. They provide detailed body composition results but are usually more expensive and require a healthcare provider.

7. Air-displacement plethysmography (Bod Pod)

This method uses the principle of displacement to measure body composition. It's highly accurate but requires access to a Bod Pod machine.

8. Girth Measurements

This method involves measuring the circumference of different body parts and comparing these measurements to reference charts or equations to assess body fat percentage.

9. Bodyweight Alone

Bodyweight alone is not a reliable indicator of body fat as it doesn't differentiate between muscle and fat mass. But when used along with other measurements, it can provide a more comprehensive picture of an individual's health.

Calorie Deficit to Lose Body Fat

One essential concept for achieving a lean body with visible abs, is the idea of a calorie deficit for weight loss and fat burn. This refers to consuming fewer calories than your body expends in a day. Maintaining a calorie deficit is crucial for weight loss, as it compels your body to utilize stored fat for energy, leading to fat loss.

A calorie deficit operates on a simple principle: the energy you expend must exceed the energy you consume. When your body requires more energy than it gets from the food you eat, it turns to the stored reserves of fat for that extra energy. This process of burning stored fat to meet energy needs results in weight loss. To ensure a safe and manageable calorie deficit, it's generally advised to aim for an energy deficit of 500 to 1,000 calories per day, which typically leads to a healthy weight loss of about 1 to 2 pounds per week.

Our Calorie Deficit Calculator is a powerful tool designed to help you ascertain the right level of calorie consumption for your weight loss goals. This takes into account your age, gender, activity level, and the level of weight loss you aim for. Calculating a calorie deficit doesn't have to be a guessing game. Instead, you can rely on our scientifically-based tool to provide accurate estimates that can guide your diet and exercise decisions.

Macros for Fat Loss

When it comes to losing fat, understanding the role of macronutrients (macros) in your diet is crucial. Macros are the nutrients your body needs in large amounts, namely carbohydrates, proteins, and fats. Each of these plays a critical role in fueling your body and contributing to fat loss.

The Top Macro Diet Plans have been curated by our nutrition experts and fat loss macros are the 4th most popular among our users. Understanding and tracking your macros is a game changer in your fat loss journey. By choosing the right macros to lose fat and gain muscle, you can achieve your fitness goals more efficiently and sustainably.

To lose fat while gaining muscle, a common macro ratio is 40% protein, 40% carbs, and 20% fats. This not only helps with fat loss, but is also optimal for muscle retention during a calorie deficit. Protein aids in muscle growth and recovery, carbs provide energy, and fats are essential for hormonal regulation and overall health.

Using our Macro Calculator for Fat Loss can make tracking your macros a breeze. Simply input your information, and it will provide you with the best macros for fat loss suited to your lifestyle and fitness goals. You can then use these macros for cutting fat effectively and for body recomp, which involves losing fat and gaining muscle simultaneously.

For individuals with an endomorph body type, understanding the ideal macros for fat loss can significantly enhance their fitness journey. Known for their larger frame and a propensity to store fat, endomorphs often require a different macro ratio to maximize fat loss. Tailoring the macro ratio for endomorphs, such as increasing protein intake to around 40-50% while moderately controlling carbs and fats, can be an effective strategy. Our macro calculator can help endomorphs find their ideal ratio for optimal fat loss and muscle retention.

Exercising to Burn Body Fat

Exercise plays a pivotal role in managing body composition and understanding how to burn body fat. Each type of exercise, from high-intensity interval training (HIIT) to leisurely walks, burns a specific number of calories, contributing to a net caloric deficit that can lead to fat loss. To help you monitor your workouts and better understand your progress burning calories, we offer an advanced feature for those living an active lifestyle.

Our Exercise Calorie Calculator is a versatile tool that calculates the number of calories you burn for over 100 indoor and outdoor workouts. It allows you to tailor your exercise regimen to your specific goals and needs, providing a quantifiable measure of your efforts. By entering your weight and the duration of your workout, the calculator can estimate the calories you've burned, giving you a clearer picture of your metabolic output.

With our calculator, you can monitor your progress and adjust your routine accordingly to maintain a steady path towards your goals. Whether you want to lose fat, gain muscle, or simply stay fit, understanding your calorie expenditure can lead to more effective workouts and healthier lifestyle choices. Remember, it's not just about reducing fat, but rather achieving a balance that suits your body and health.

Losing Weight Without Exercise

While exercise is a key component of a healthy lifestyle, it is not the only way to lose weight and reduce your body fat percentage. Making dietary adjustments can also lead to significant weight loss. For instance, reducing caloric intake and focusing on eating nutrient-dense foods can create a calorie deficit necessary for weight loss. Our Weight Loss Calculator by Date feature is an invaluable tool in this process by providing you with an estimated date when you could reach your weight loss goal, based on your current weight, target weight, and the caloric deficit you plan to maintain.

This motivating health and fitness tool offers a tangible timeline and makes the weight loss and fat burning journey more manageable. However, it's important to remember that while it's possible to lose weight without exercising, physical activity comes with a raft of additional health benefits. Therefore, incorporating even a small amount of exercise into your routine, if possible, can complement your weight loss journey and contribute to overall health and well-being.

Frequently Asked Questions


What is the Body Fat Percentage Calculator?


How does calculating Body Fat Percentage differ from Body Mass Index (BMI)?


How can I reduce my body fat percentage?


Why do you need my waist circumference?


Why are neck measurements necessary?


Why do you need my hip measurements?


Why aren't hip measurements necessary for men?


Does muscle weigh more than fat?


Will walking burn belly fat?


Is having a low body fat percentage always healthy?


Are there any risks associated with reducing body fat percentage?


Is it possible to have a low body fat percentage without exercising?


Can genetics affect body fat percentage?


  1. PennRec: Body Fat Composition by Gender and Age
  2. BodyBuilding - Macros for Body Fat
  3. Harvard Health - Calorie Deficit for Weight Loss
  4. CDC - Understanding BMI
  5. HealthCheckSystems - Body Fat Categories
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