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Body Fat calculator
? Metric (kg/cm) or
Imperial (lb/inch)
? Select your genre

? Enter your age
years
? Enter your weight
kg
? Enter your height
cm
? Waist size.
Tape measure
mm
? Wrist size.
Tape measure
mm
? Hips size.
Tape measure
mm
? Calf size.
Tape measure
mm
? Vertical fold, inside of leg on largest part of calf
Caliper required
mm
? Forearm size.
Tape measure
mm
? Relaxed neck circumference.
Tape Measure
mm
? Vertical fold, one inch to the right of navel. Caliper required
mm
? Circumference just above the navel. Tape measure
mm
? Diagonal fold, midway between upper armpit and nipple.
Caliper required
mm
? Thigh size.
Tape measure
mm
? Vertical fold, midway between knee cap and top of thigh.
Caliper required
mm
? Vertical fold, halfway between shoulder and elbow, directly on bicep.
Caliper required
mm
? Vertical fold, midway between elbow and shoulder.
Caliper required
mm
? Diagonal fold, directly below shoulder blade.
Caliper required
mm
? Diagonal fold, directly above iliac crest.
Caliper required
mm
? Horizontal fold, directly over the kidneys, and 2 inches to the right of spine.
Caliper required
mm
? Vertical fold, inside of leg on largest part of calf.
Caliper required
mm
? Horizontal fold, directly below armpit.
Caliper required
mm

? Choose which formula to use for calculating body fat
Calculate
Reset
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? Body Fat % based on input data
-
? Body Fat.
Body Fat % * Weight
-
? Lean Body Weight.
Weight - Body Fat
-
? Classification based on body fat %

Body fat significantly affects our overall health and well-being. It’s important to understand body fat and how it affects our bodies. If you’re looking for insights into body fat and how to calculate your body fat percentage, you’ve come to the right place.

What is Body Fat?

Body fat refers to the adipose tissue stored throughout our bodies. It serves several essential functions, including insulation, protection of vital organs, and energy storage. While some body fat is necessary for optimal health, excessive amounts can lead to health problems.

Body fat percentage is crucial when assessing your overall health and fitness level. It indicates the proportion of your body weight that comes from fat. By monitoring your body fat percentage, you can track changes in your body composition, evaluate your progress, and make informed decisions about your health and fitness goals.

You can rely on a body fat calculator to accurately determine your body fat percentage. A body fat calculator uses various methods and formulas to estimate fat percentage. By inputting specific measurements, such as height, weight, age, and gender, the calculator will calculate your body fat rate.

What is Good Body Fat?

Maintaining a healthy body fat percentage is essential for overall well-being and optimal physical performance[^1^]. At the same time, body fat requirements vary depending on age, sex, and individual goals; generally accepted ranges can serve as a guideline for what is considered good body fat. Understanding these ranges can help you assess your body composition and work towards achieving a healthy balance.

Men’s fat percentage between 10% and 20% is typically considered healthy and desirable[^2^]. Athletes and highly active individuals may aim for lower body fat percentages, often 6% to 13%[^3^]. However, it’s important to note that deficient body fat levels can adversely affect health and performance and should only be pursued under professional guidance.

Women tend to have higher essential body fat levels due to physiological differences and hormonal factors. A healthy body fat range for women is typically between 18% and 28%[^2^]. Female athletes may strive for lower body fat percentages, ranging from 14% to 20%[^4^].

Maintaining an optimal body fat percentage offers several benefits. It helps support hormonal balance, enhances metabolic function, reduces the risk of chronic diseases, and improves athletic performance[^1^][^5^]. Additionally, achieving a healthy body fat level can improve body composition, including increased muscle tone and definition.

Measuring body fat percentage accurately can be challenging, and the methods used can vary in their precision and accessibility[^6^]. While our body fat calculator provides a quick estimation, more advanced techniques such as Dual-Energy X-ray Absorptiometry (DEXA) or hydrostatic weighing can offer more precise measurements[^6^]. Consulting with a healthcare professional or a certified fitness expert can provide further guidance and help you set realistic goals based on your specific needs and circumstances.

Striving for a healthy body fat percentage is worthwhile, as it positively impacts overall health, physical performance, and self-confidence. Remember to approach body fat goals sustainably and sustainably, focusing on overall well-being and making lifestyle choices that support your long-term health and fitness journey.

How to Calculate Body Fat Percentage?

Accurately measuring body fat percentage is valuable for assessing your overall health and tracking your fitness progress. While sophisticated methods like DEXA or hydrostatic weighing provide precise measurements, they are often impractical or expensive. Luckily, our body fat calculator offers a convenient and reasonably accurate estimation of your body fat percentage right from the comfort of your home. Using this user-friendly tool, let’s explore how to calculate your body fat percentage.

  1. Choose an estimation method: The calculator provides different methods for your preference and available tools.
    1. If you already know your body fat percentage and believe it to be accurate, you can manually enter the value and record your status on the provided charts.
    2. you only need your height and weight measurements for the BMI method. This method offers a quick estimation based on these two factors.
    3. The U.S. Navy and Covert Bailey methods require a flexible measuring tape. You will measure specific body circumferences and input the values into the calculator.
    4. The Jackson-Pollock and Durnin-Womersley methods involve using a skinfold caliper. You can estimate your body fat percentage by measuring the thickness of skinfolds at different sites on your body.
  2. Follow the chosen method’s instructions, inputting the required measurements into the calculator.
  3. Once you have entered the necessary data, the calculator will estimate your body fat percentage.

Remember that while this estimation is useful, it may not be as precise as more advanced techniques. Consider consulting a healthcare professional or certified fitness expert if you require a more accurate measurement or specific fitness goals.

Calculating your body fat percentage can help you monitor your progress and make informed decisions about your health and fitness journey. Regular assessments can guide you in setting realistic goals and adjusting your exercise and nutrition plans.

Take advantage of our body fat calculator today to gain insights into your body composition and take steps toward achieving a healthier and fitter you.

BMI (Body Mass Index) Estimation Method

The BMI (Body Mass Index) estimation method is commonly used to calculate body fat percentage based on height and weight measurements. While it provides a quick estimation, BMI does not directly measure body fat. Nonetheless, it can still serve as a helpful indicator of overall body composition.

Remember that while BMI can provide a general assessment, it does not consider variations in body composition, such as muscle mass or distribution of fat. For individuals with a higher muscle mass, BMI may overestimate body fat percentage, while those with lower muscle mass may underestimate body fat.

Body fat percentage (BFP) formula for adult males:

  • BFP = 1.20 × BMI + 0.23 × Age – 16.2

Body fat percentage (BFP) formula for adult females:

  • BFP = 1.20 × BMI + 0.23 × Age – 5.4

Body fat percentage (BFP) formula for boys:

  • BFP = 1.51 × BMI – 0.70 × Age – 2.2

Body fat percentage (BFP) formula for girls:

  • BFP = 1.51 × BMI – 0.70 × Age + 1.4

To gain a more accurate measurement of body fat percentage, consider utilizing other methods such as the U.S. Navy, Covert Bailey, Jackson-Pollock, or Durnin-Womersley methods available on our body fat calculator page. These methods incorporate additional measurements and considerations for a more comprehensive body composition assessment.

Circumference Measuring Methods

The circumference measuring methods are alternative approaches to estimating body fat percentage, providing additional options for calculating your body composition. These methods involve measuring specific body circumferences using a flexible measuring tape. Although they may not be as precise as advanced techniques like DEXA or hydrostatic weighing, they can still conveniently offer a reasonable estimation from your home. 

Few circumference measuring methods

U.S. Navy Method:

The U.S. Navy Method, developed by the United States Navy, is a reliable technique for estimating body fat percentage based on body circumference measurements. This method is widely used, particularly among service members who must adhere to specific body fat percentage standards. At Genemedics, we recognize the effectiveness of the U.S. Navy Method in assessing body composition.

Women must provide neck, waist, and hip circumferences measurements to utilize this method. For men, the hip measurement is not necessary. Waist measurements for men are taken at the level of the belly button, while women should measure just above the belly button. 

Body fat percentage (BFP) formula for males:

USC Units:

BFP = 86.010×log10(abdomen-neck) – 70.041×log10(height) + 36.76

SI, Metric Units:

BFP= 4951.0324 – 0.19077×log10(waist-neck) + 0.15456×log10(height) – 450

Body fat percentage (BFP) formula for females:

USC Units:

BFP = 163.205×log10(waist+hip-neck) – 97.684×(log10(height)) – 78.387

SI, Metric Units:

BFP= 4951.29579 – 0.35004×log10(waist+hip-neck) + 0.22100×log10(height) – 450

Fat mass (FM) formula:

  • FM = BF × Weight

Lean Mass (LM) formula:

  • LM = Weight – FM

The U.S. Navy Method provides a reasonably accurate estimation of body fat percentage, with an average accuracy rate of around 3.5% for most individuals. This method considers the relationship between different body circumferences to gauge body fat content effectively.

Covert Bailey Method:

The Covert Bailey Method, named after renowned fitness expert Covert Bailey, is a popular approach to calculating body fat percentage. With over 30 years of experience in the fitness industry, Bailey has developed a formula that individuals have embraced. At Genemedics, we recognize the effectiveness of the Covert Bailey Method in estimating body fat percentage.

Bailey’s method involves using a tape measure to measure specific body circumferences. By applying his formula, you can calculate your body fat percentage accurately. Bailey asserts that for most individuals, the results obtained from the tape-measure test are within 2.0% of the measurements obtained through more sophisticated methods like hydrostatic weighing or immersion testing. 

Covert Bailey’s method is recognized as a relatively recent and reliable formula for assessing body fat percentage. It offers an accessible alternative to more complex and expensive measurement techniques.

Skinfold Measurement Methods

When estimating body fat, one commonly used method is the Skinfold Measurement Method. Personal trainers in local gyms often rely on skinfold measurements to assess body fat percentage. This technique involves using skinfold calipers, which require proper training and experience for optimal accuracy. By measuring specific skinfold sites on your body, skinfold calipers can estimate body fat within a margin of plus or minus 3.5 percent, making it a relatively reliable approach[^7^].

To obtain the most accurate results, it is recommended to measure multiple skinfold sites. The greater the number of sites measured, the higher the accuracy. When performing skinfold measurements, always take them from the right side of your body as a general rule1. Take a minimum of two measurements at each skinfold site, and if the two measurements differ by more than 2 mm, take a third measurement. Record the average measurement for each site to calculate your overall body fat percentage[^7^].

Several skinfold measurement methods have several variations, including the Jackson-Pollock and Durnin-Womersley methods, each with its own set of skinfold sites and formulas.

Jackson-Pollock 3-Site Skinfold Method

This method utilizes measurements from three sites. The chest, abdomen, and thigh measurements are used for men, while the tricep, supra iliac, and thigh measurements are considered for women. It is reasonably accurate for individuals with an average build but may underestimate body fat for athletes, bodybuilders, or very lean individuals[^7^][^8^].

Jackson-Pollock 4-Site Skinfold Method

Similar to the 3-site method, this approach uses four skinfold sites, which are the same for both males and females. It provides slightly improved reliability compared to the 3-site method but may lose accuracy for lean individuals[^7^].

Jackson-Pollock 7-Site Skinfold Method

Considered the most reliable among the Jackson-Pollock series, this method involves measuring seven skinfold sites, which are the same for males and females. The 7-site method provides more comprehensive data for a more accurate estimation of body fat percentage[^7^].

Durnin-Womersley Skinfold Method

This widely used method employs four skinfold measurements at specific sites, which are the same for both males and females. However, it tends to overestimate body fat in highly fit individuals [^7^][^9^].

By utilizing the appropriate skinfold measurement method and following the instructions provided, you can estimate your body fat percentage using the skinfold caliper measurements.

References :

  1. [^1^] Gallagher, D., Heymsfield, S. B., Heo, M., Jebb, S. A., Murgatroyd, P. R., & Sakamoto, Y. (2000). Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index. American Journal of Clinical Nutrition, 72(3), 694-701.
  2. [^2^] National Strength & Conditioning Association (NSCA). (2012). Essentials of Strength Training and Conditioning. Human Kinetics.
  3. [^3^] American Council on Exercise (ACE). (n.d.). What are the guidelines for percentage of body fat loss?
  4. [^4^] Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 48(3), 543-568.
  5. [^5^] Ormsbee, M. J., Prado, C. M., Ilich, J. Z., Purcell, S., Siervo, M., & Folsom, A. (2014). Osteosarcopenic Obesity: The Role of Bone, Muscle, and Fat on Health. Journal of Cachexia, Sarcopenia and Muscle, 5(3), 183-192.
  6. [^6^] Roche, A. F., Heymsfield, S. B., & Lohman, T. G. (1996). Human Body Composition. Human Kinetics.
  7. [^7^] Jackson, A. S., & Pollock, M. L. (1985). Generalized equations for predicting body density of men. British journal of nutrition, 40(3), 497-504.
  8. [^8^] Jackson, A. S., & Pollock, M. L. (1978). Generalized equations for predicting body density of women. Medicine and science in sports and exercise, 10(3), 175-182.
  9. [^9^] Durnin, J. V., & Womersley, J. (1974). Body fat assessed from total body density and its estimation from skinfold thickness: measurements on 481 men and women aged from 16 to 72 years. British journal of nutrition, 32(1), 77-97.
  10. The American Council on Exercise Body Fat Categorization:
Description Women Men
Essential Fat 10-13% 2-5%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-24%
Obese 32+% 25+%

11. Jackson & Pollard Ideal Body Fat Percentages:

Age Women Men
20 17% 8.5%
25 18.4% 10.5%
30 19.3% 12.7%
35 21.5% 13.7%
40 22.2% 15.3%
45 22.9% 16.4%
50 25.2% 18.9%
55 26.3% 20.9%

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