How is body fat calculated?

It can be estimated using formulas that take into account body measurements like neck, waist, and hips. Our calculator does it automatically.

What is a healthy body fat percentage?

It depends on sex and age, but generally, healthy men range from 10%-20% and women from 18%-28%.

What Is Body Fat Percentage?

Q: What is body fat percentage?

It's the proportion of your body weight that is made up of fat. It's a key indicator of health and fitness.

Body fat percentage represents the proportion of fat relative to your total body weight. Unlike BMI, which is based on weight and height, this metric provides a more accurate estimate of your body composition. Assessing body fat percentage is key to identifying metabolic risks and planning targeted workouts or diets.

Some amount of body fat is normal and essential. It plays vital roles such as:

Protecting internal organs
Regulating body temperature
Storing energy
Supporting hormone production

However, both excess and deficiency of fat can have negative effects. High levels may be linked to cardiovascular disease, insulin resistance, and joint problems. Very low levels can affect immunity, hormonal balance, and physical performance.

🛠️ How to Use the Body Fat Calculator

This tool is designed to provide a fast and practical estimate of your body fat percentage. You only need to enter a few basic values:

Sex (male or female)
Age
Weight in kilograms
Height in centimeters
Body measurements (neck, waist, and hips depending on gender)

Once you've entered the data, click "Calculate" to get your result. The calculation is based on validated formulas like the U.S. Navy Method, adjusted for sex and build.

💡 Tip: Take measurements in the morning, on an empty stomach, and without clothes for better accuracy.

📊 How to Interpret the Result

The calculator will display your estimated body fat percentage. Here's a general reference chart:

Category	Men	Women
Essential	2–5%	10–13%
Athlete	6–13%	14–20%
Fitness	14–17%	21–24%
Acceptable	18–24%	25–31%
Obese	25% or more	32% or more

Keep in mind that these are general estimates. Factors like age, genetics, and activity level also influence your body fat.

❓ Frequently Asked Questions About Body Fat

How accurate is the calculation?

While the formula is reliable, it’s not a replacement for clinical tests like bioimpedance or a DEXA scan. It serves as a useful personal reference.

How often should I calculate my body fat?

If you're following a weight loss or muscle gain plan, it's ideal to measure it every 3–4 weeks to realistically track progress.

Is it better to have a low fat percentage?

Not necessarily. Less fat doesn’t always mean better health. The key is staying within a functional and sustainable range for your body.

What's the difference between BMI and body fat?

BMI is based on height and weight but doesn’t differentiate between fat and muscle. That’s why it’s also useful to use this Body Fat Calculator for a more complete picture.

Can I improve my body fat percentage?

Yes. The key is a combination of balanced nutrition, regular exercise (both cardio and strength), and proper rest.

✅ Conclusion and Related Tools

Body fat percentage is a key metric for assessing your true health—beyond what the scale shows. Understanding it helps you make more informed decisions about diet, training, and lifestyle.

To get a more complete picture of your body, also try these tools:

📏 BMI Calculator: find out if you're at a healthy weight
🍽️ Calorie Calculator (TDEE): estimate your daily energy needs
⚖️ Ideal Weight Calculator: discover your healthy weight target
❤️ Max Heart Rate Calculator: optimize your training