Body Fat Calculator
Body Fat Calculator
Calculate your body fat percentage to accurately track health and fitness progress.
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Body Fat: Better Than BMI for Health
Body fat % = actual health indicator. Two people at 180 lbs, 5'10": one bodybuilder at 8% body fat, one sedentary at 30%. Same BMI (25.8, "overweight"), vastly different health. Men: 15-20% is healthy. Women: 20-25% is healthy. Athletes go lower, but below 5% (men) or 12% (women) = health problems.
Unlike BMI, body fat % distinguishes muscle from fat. You can gain weight and lose fat simultaneously (body recomposition). Scale says +5 lbs, but if you lost 3 lbs fat and gained 8 lbs muscle, you're healthier. That's why waist measurements and body fat tracking beats weighing yourself.
Body Fat Categories
| Category | Men | Women | Description |
|---|---|---|---|
| Essential Fat | 2-5% | 10-13% | Minimum for survival, organ function |
| Athletes | 6-13% | 14-20% | Competitive athletes, bodybuilders |
| Fitness | 14-17% | 21-24% | Fit appearance, good health markers |
| Average | 18-24% | 25-31% | Typical healthy adult |
| Obese | 25%+ | 32%+ | Increased health risks |
Measurement Methods
| Method | Accuracy | Cost | Notes |
|---|---|---|---|
| DEXA Scan | ±1-2% | $50-150 | Gold standard, shows exact fat distribution |
| Bod Pod | ±2-3% | $40-75 | Air displacement, accurate, quick |
| Hydrostatic Weighing | ±2-3% | $50-100 | Underwater weighing, uncomfortable |
| Calipers (Skinfold) | ±3-5% | $5-25 | User error common, need practice |
| Bioelectrical Impedance | ±4-8% | $20-100 | Scale method, varies with hydration |
| Navy Method (Calculator) | ±3-4% | Free | Uses waist/neck/height measurements |
Visual Body Fat Examples
Men
- 5-7%: Veins visible everywhere, competition-ready, unsustainable
- 10-12%: Clear 6-pack, veins on abs, very lean
- 15-17%: Flat stomach, abs visible in good light
- 20-22%: No visible abs, some softness, healthy
- 25%+: Noticeable stomach, no muscle definition
Women
- 12-15%: Competition bodybuilder, vascularity, no period
- 18-20%: Athletic, visible abs, lean arms/legs
- 22-25%: Toned appearance, flat stomach, healthy
- 28-30%: Average, some curves, normal softness
- 32%+: Noticeable fat stores, less definition
How to Reduce Body Fat
Nutrition (80% of Results)
- Calorie deficit: -500 cal/day = 1 lb/week
- High protein: 0.7-1g per lb body weight
- Whole foods: 80% unprocessed
- Track intake: Use app for 2-3 weeks
Training (20% of Results)
- Strength training 3-4x/week (preserves muscle)
- Cardio 2-3x/week (burns extra calories)
- NEAT: Walk 8-10K steps daily
- Progressive overload: Increase weight/reps weekly
Realistic Fat Loss Rates
| Starting Body Fat | Safe Loss Rate | Time to Next Level |
|---|---|---|
| 35%+ (Men) / 40%+ (Women) | 2 lbs/week | 12-16 weeks to 25-30% |
| 25-35% (Men) / 30-40% (Women) | 1-1.5 lbs/week | 16-24 weeks to 15-20% |
| 15-25% (Men) / 20-30% (Women) | 0.5-1 lb/week | 24-36 weeks to 10-12% |
| 10-15% (Men) / 15-20% (Women) | 0.5 lb/week | Slow, patience required |
Frequently Asked Questions
Men: 15-20% (fitness: 10-14%)
Women: 20-25% (fitness: 16-20%)
Most accurate: DEXA scan (±1-2%)
Best budget: Calipers (±3-5% if done right)
Consistency matters more than accuracy
No, ±4-8% error. Varies with hydration
Good for tracking trends, not absolute numbers
Yes, if: You're a beginner or returning after break
High protein + strength training + slight deficit = body recomposition
Safe rate: 0.5-1% body fat per month
Example: 25% to 15% = 6-12 months realistically
Biology: 7-10% higher for reproductive health
Below 15% often causes menstrual issues, fertility problems
No. Spot reduction is a myth
Body chooses where to lose fat (genetics). Overall deficit = eventual belly fat loss
Men: 10-12% for clear 6-pack
Women: 16-19% for visible abs
No. Too low causes problems:
- Hormone disruption (testosterone, estrogen)
- Weak immune system
- Loss of menstrual cycle (women)
- Fatigue, poor recovery
Body fat is better for true health tracking
Also track: waist circumference, progress photos, how clothes fit