Body Fat Calculator

Age

Gender Male Female Other

Weight

Height

Neck

Waist

Hip (Females only)

Results

Your Body Fat Percentage

--%

--

Healthy Range

--

Method Used

--

Fat Mass

--

Lean Mass

--

Charts

Understanding Body Fat

What is Body Fat?

Body fat is the total mass of fat in the body divided by total body mass; it includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. Storage body fat is the mass of fat that can be stored in the body, which can be a health risk if it's too high.

Why is Body Fat Percentage Important?

Monitoring body fat percentage is a more accurate way to assess health than simply tracking body weight. A high body fat percentage is linked to increased risk for various health problems, including heart disease, type 2 diabetes, and high blood pressure. Conversely, a very low body fat percentage can also be unhealthy, leading to nutrient deficiencies and hormonal imbalances.

Example Calculation (US Navy Method - Male)

Let's take a 30-year-old male who is 180 cm tall, has a neck circumference of 40 cm, and a waist of 90 cm:

• Formula: $BFP = 86.010 \times \log_{10}(\text{waist} - \text{neck}) - 70.041 \times \log_{10}(\text{height}) + 36.76$
• Step 1: Calculate $\log_{10}(90 - 40) = \log_{10}(50) \approx 1.699$
• Step 2: Calculate $\log_{10}(180) \approx 2.255$
• Step 3: Substitute values: $BFP = 86.010 \times 1.699 - 70.041 \times 2.255 + 36.76$
• Step 4: $BFP \approx 146.13 - 157.94 + 36.76 \approx 24.95\%$

Frequently Asked Questions (FAQ)

What is a healthy body fat percentage? A healthy body fat percentage varies by age and gender. For men, a range of 14-24% is generally considered healthy, while for women, it's 21-31%. Athletes typically have lower percentages.

How is body fat calculated using the US Navy method? The US Navy method uses measurements of height, neck, and waist (and hips for women) in a specific logarithmic formula to estimate body fat percentage. It is considered more accurate than BMI-based methods as it accounts for body circumference.

Is this body fat calculator accurate? This calculator provides a reliable estimate based on widely-used formulas like the US Navy method. However, for the most accurate reading, consider clinical methods like DEXA scans or hydrostatic weighing. This tool is excellent for tracking changes over time.

What's the difference between Lean Mass and Fat Mass? Fat Mass is the total weight of fat in your body. Lean Body Mass is the weight of everything else—muscles, bones, organs, and water. A healthy goal is often to reduce fat mass while maintaining or increasing lean mass.

How can I lower my body fat percentage? Lowering body fat involves a combination of a calorie-controlled diet, regular strength training to build muscle, and cardiovascular exercise to burn calories. Prioritizing protein intake and getting enough sleep are also crucial.

Why is measuring body fat better than just tracking weight? Your total body weight on a scale doesn't distinguish between fat and muscle. You could be losing fat and gaining muscle, with your weight staying the same. Body fat percentage gives a much clearer picture of your health and fitness progress.