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Body Fat Calculator

Choose the method to determine the percentage of fat your body contains.

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Body Fat Percentage Calculator

Use this calculator to estimate the percentage of body fat you have compared to your total body weight. The calculator uses different methods that we are going to mention below for calculating the percentage of body fat (BF). It is an instant way to get a general idea about the excess flab (fat) your body contains.

How to Use the Calculator to Find Body Fat %?

Input (Required):

  • Select a Measurement Method 
  • Add the values accordingly
  • Click the given “Calculate” button

Output (Calculated):

  • Body Fat Percentage 
  • Fat Mass (all the fat on your body)
  • Lean Mass (mass of body other than body fat)
  • Body Fat Percent Chart (show the range in which your body falls in) 
  • Other parameters (BAI, Body fat according to U.S. army, navy, marine etc.) according to the selected method

Body Composition & Fat:

Body composition is an important factor in overall health, involving measuring the different proportions of muscle, fat, bone, water, and other tissues in your body. An ideal body composition comes with a higher percentage of muscle mass along with the lower percentage of body fat.

Although your body fat not at all reveals about your health status, it is still important to determine valuable insights (inflammation levels, overall fitness, hormonal balance, etc.) Your overall fat mass can easily be figured out by using body fat percentage calculator. Maintaining a healthy body composition with a balance of lower body fat and higher muscle mass is associated with reduced risk of chronic diseases, better metabolic health, and improved physical performance.

Body Fat Percentage Classification:

Rating

Males

Females

Athletic

8-15

5 - 10%

Good

16-23

11-14

Acceptable

24-30

15-20

Overweight

31-36

21-24

Obese

>37

>24

How To Measure Body Fat Percentage?

You can use the given formula or methods to get an estimation of your body fat percentage. Alternatively, you can navigate with this best body fat calculator which takes a couple of seconds to determine the fat's contribution in a body. 

Body Fat Percentage Formula:

Body fat percentage is the total mass of the fat divided by the total mass of the body. And then multiply the result by 100.

\(BFP = \frac{\text {Mass of Fat}}{\text {Body Mass}} \times 100\)

Other Formulas to Measure Body Fat:

There are various methods to make calculations for body fat, but we are going to discuss few that are convenient to use. Even our body fat calculator uses the same to find the percentage.

1. Circumference Measurement

The circumference method helps to estimate body fat percentage by measuring the girth of specific body parts. To do the body circumference measurements (waist, hips, neck, and navel) requires a non-stretchable measuring tape.

Measuring the circumference of different parts of the body is the easiest way to determine body fat at home. The methods use the measurements for body fat are given below:

1.1 - U.S. Navy (Tape Measuring):

This method was developed by the U.S. Navy's Naval Health Research Center (NHRC) in San Diego, California for estimating the body fat percentage. This method was developed specifically for military personnel to meet body fat percentage for services.

  • For men, measure the waist at a horizontal level around the belly button, for women measure it at the level with the smallest width. 
  • Measure the circumference of the neck below the larynx by using the tape slowing down to the front. 
  • For women only: Measure the hips at the largest horizontal measure.

Female:

\[ \text{Body Fat \%} = 163.205 \times \log_{10} (\text{Waist} + \text{Hips} - \text{Neck}) - 97.684 \times \log_{10} (\text{Height}) + 78.387 \]

Male:

\[ \text{Body Fat \%} = 86.010 \times \log_{10} (\text{Waist} - \text{Neck}) - 70.041 \times \log_{10} (\text{Height}) + 36.76\]

Accuracy: 3.5%

1.2 - Parrillio (Fat Caliper)

This was produced by the bodybuilding coach John Parrillo and introduced a specific formula, especially for fitness-oriented individuals. Parrillio fat % determination involves taking measurements at 9 sites: 

  • Chest
  • Abdominal
  • Thigh
  • Bicep
  • Tricep
  • Subscapular
  • Supra iliac
  • Lower back
  • Calf

\[ \text{Body Fat Percentage} = \frac{27 \times \text{Sum of Skinfold Sites}}{\text{Body Weight (lb)}} \]

Accuracy: 2.0%. Source: National Personal Training Institute

2. Skinfold Measurement

Skinfold body fat measurements were introduced by researchers in 1978 named Dr. Andrew Jackson and M. L. Pollock. As with all of their methods, they aim to establish a system for assessing an individual's fat percentage. Both scholars incorporated to development of simple mathematical equations that take various body sites. 

2. 1 - Jackson Pollock 7

In this test, men and women have the same measurements for body sites in mm (millimeters). These including:

  • Pectoral
  • Abdominal
  • Thigh
  • Triceps
  • Subscapular
  • Supra iliac
  • Midaxillary

For Female:

\[ \text{Body Density} = 1.097 - (0.00046971 \times \text{sum of skinfolds}) + (0.00000056 \times \text{sum of skinfolds}^2) - (0.00012828 \times \text{age}) \]

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\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

For Male:

\[ \text{Body Density} = 1.112 - (0.00043499 \times \text{Sum of Skinfolds}) + (0.00000055 \times (\text{Sum of Skinfolds})^2) - (0.00028826 \times \text{Age}) \]

\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

2. 2 - Jackson Pollock 4

For both men and women, the skinfold measurements are taken at the same sites like:

  • Triceps
  • Thigh
  • Supra iliac
  • Abdominal

For Female:

\[ \text{Body Density} = (0.29669 \times \text{Sum of Skinfolds}) - (0.00043 \times (\text{Sum of Skinfolds})^2) + (0.02963 \times \text{Age}) + 1.4072 \]

\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

For Male:

\[ \text{Body Density} = (0.29288 \times \text{Sum of Skinfolds}) - (0.0005 \times (\text{Sum of Skinfolds})^2) + (0.15845 \times \text{Age}) - 5.76377 \]

\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

2.3 - Jackson Pollock 3

In 3-site body fat, males and females vary in body size measurements. 

For Female:

  • Triceps 
  • Thigs 
  • Suprailiac

\[ \text{Body Density} = 1.0994921 - (0.0009929 \times \text{Sum of Skinfolds}) + (0.0000023 \times (\text{Sum of Skinfolds})^2) - (0.0001392 \times \text{Age}) \]

\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

For Male:

  • Pectoral
  • Abdominal
  • Thigh

\[ \text{Body Density} = 1.10938 - (0.0008267 \times \text{Sum of Skinfolds}) + (0.0000016 \times (\text{Sum of Skinfolds})^2) - (0.0002574 \times \text{Age}) \]

\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

2.4 - Durnin/Womersley

In Durnin & Womersley method, taking body fat at 4 sites: 

  • Bicep
  • Tricep
  • Subscapular
  • Suprailiac

For Female:

\[ \text{Body Density} (D) = 1.1599 - (0.0717 \times \log(\text{sum of skinfolds})) \]

\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

For Male:

\[ \text{Body Density (D)} = 1.1631 - (0.0632 \times \log(\text{sum of skinfolds})) \]

\[ \text{Body Fat Percentage} = \frac{495}{\text{Body Density}} - 450 \]

Source: legionathletics

Accuracy: For all skinfold methods the range in between 3.5 - 5%

What is Considered a Healthy Body Fat Percentage?

Body fat percentage indicates how physically active and fit you are. According to the American College of Sports Medicine (ACSM), the normal range of body fat can safely go as 10% for women and 3% for men. These ranges can vary based on age and gender, take a look at the given chart that shows body fat percentage for men and women. 

Age Body Fat Percentage for Men Body Fat Percentage for Women
20-39 8%-19% 21%-32%
40-59 11%-21% 23%-33%
60-79 13%-24% 24%-35%

Body Fat vs. BMI:

Claire Edgemon, a senior registered dietitian at Baylor College of Medicine, explains how important knowing your body fat percentage or BMI can work as a natural assistance for reaching your weight goals. These measurments are enough important to monitor overall health. However, not only is BMI (Body Mass Index) alone is taken into account to diagnose health issues or define body fat, She Said. To get a clear picture of your health weight, Claire recommended considering both BMI and fat percentage. Changes can take place by simply focusing on diet and exercise, both assisting in maintaining BMI as well as Body Fat percentage. 

How to Reduce Body Fat?

These practices help to shrink or reduce the fat content loaded within your body:

  • Eat less and smarter: Focus on whole foods, proteins, and healthy fats. This aims to burn more calories than you consume. 
  • Sleep well: Research shows that having less or more sleep causes body fat. So, aim for 7-8 hours of quality sleep.
  • Start Strength Training: Start strength training to build muscle mass. Muscle burns more calories at rest, helping you lower your body fat percentage.
  • Ditch Refined Carbs for Stable Blood Sugar: Refined carbs help stabilize the blood sugar level and crush the glucose level. 
  • Manage stress: Stress can have a significant impact on your body's ability to maintain weight. So, find healthy ways to manage stress hormones. 
  • Hydrate: Take plenty of water throughout the day. 
  • Try Intermittent Fasting: This is the duration in which you eat little to nothing. A 2014 review found that intermittent fasting was observed to have a weight reduction of 3-8%, over 3-24 weeks.
  • Coffee in Moderation: Having a cup of coffee enhances exercise performance and increases metabolism. A study by researchers at Harvard indicates taking four cups of coffee per day could reduce body fat by about 4%.

Who Can Use this Body Fat Calculator?

First of all, anyone can use it to determine the body fat percentage. Also:

  • Fitness enthusiasts: Track body composition changes.
  • Dieters: Monitor progress towards fat loss & weight goals.
  • The curious: Get a general idea of body fat percentage.

FAQs (Body Fat Percentage)

How much belly fat is necessary?

The normal range of fat is about 10% of your overall body fat. You can find out this fat level by calculating the total body fat % and then taking off 10%. 

What should my body fat percentage be?

In terms of physiology, women require a higher amount of essential body fat compared to men. Therefore, women need a bit more body fat to maintain good health. But the other factors for ideal body fat include their age and sex. 

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