📏Body Fat Calculator
Calculate your body fat percentage using proven methods like US Navy, Army, BMI, and YMCA formulas. Get detailed health insights and personalized recommendations.
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Enter your measurements to calculate body fat
What Is Body Fat Percentage?
Body fat percentage refers to the proportion of fat mass in your body compared to your total body weight. Unlike BMI, which only considers height and weight, body fat percentage provides a more accurate picture of your overall health and fitness level.
Knowing your body fat percentage can help you:
- Understand your physical condition more precisely
- Track fat loss and muscle gain
- Identify potential health risks related to obesity or underweight
Healthy Body Fat Percentage Chart by Age
The healthy range of body fat varies by age and gender. Below is a general guideline based on scientific research.
| Age Range | Men (Healthy %) | Women (Healthy %) |
|---|---|---|
| 20–29 | 8% – 19% | 21% – 32% |
| 30–39 | 11% – 21% | 23% – 33% |
| 40–49 | 13% – 24% | 24% – 35% |
| 50+ | 15% – 26% | 26% – 36% |
Note: Athletes typically have lower body fat percentages, while older adults naturally have slightly higher ranges.
Body Fat Percentage vs BMI
BMI (Body Mass Index) is widely used to classify weight status, but it does not distinguish between fat and muscle mass. For example, athletes may have a high BMI but low body fat percentage.
Key differences:
- BMI measures weight relative to height
- Body fat percentage measures actual fat tissue
- Body fat percentage is generally a better indicator of health risks
For a more complete analysis, you can use both tools together.
3 Common Body Fat Calculation Formulas
Different formulas are used to estimate body fat percentage. Each method has its own accuracy level.
1) US Navy Method
The US Navy formula uses body measurements such as waist, neck, and hip circumference.
Variables:
- Waist circumference
- Neck circumference
- Hip circumference (for women)
- Height
This method is widely considered one of the most practical and accurate non-lab techniques.
2) Jackson–Pollock Method
The Jackson–Pollock method uses skinfold measurements taken at specific points on the body. It is commonly used in fitness assessments and sports science.
Advantages:
- More accurate when measured correctly
- Popular among fitness professionals
Limitations:
- Requires calipers and expertise
3) BMI-Based Formula
Some calculators estimate body fat percentage using BMI combined with age and gender.
Formula:
Body Fat % = (1.20 x BMI) + (0.23 x Age) - (10.8 x Gender) - 5.4
Gender: 1 for men, 0 for women
This method is easy to use but less precise than measurement-based formulas.
Example Body Fat Calculation
Using the US Navy method, the estimated body fat percentage is approximately 28%, which falls within the healthy range for her age group (23%–33% for women aged 30–39).
Why Body Fat Percentage Matters
Maintaining a healthy body fat percentage can reduce the risk of:
- Cardiovascular diseases
- Type 2 diabetes
- Hormonal imbalance
- Joint problems
Tracking your body fat percentage over time is one of the most effective ways to monitor your fitness progress.
Frequently Asked Questions
What is a good body fat percentage?
For most adults, a healthy range is 10–20% for men and 20–35% for women.
Is body fat percentage more accurate than BMI?
Yes. Body fat percentage provides a more detailed understanding of body composition than BMI, which cannot distinguish between fat and muscle mass.
How often should I calculate body fat percentage?
Once every 2–4 weeks is generally sufficient for tracking progress.
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Disclaimer: Body fat estimates from circumference-based and BMI-based formulas have a margin of error of 3–6%. These results are for educational purposes only and should not replace professional medical evaluation. Consult a healthcare provider before making health decisions based on these results.