Knowing your body fat percentage is more important than just watching the scale. Our free Body Fat Percentage Calculator helps you measure how much of your body is fat versus lean mass — giving you a clearer picture of your fitness level.
Fat Percentage Calculator
Related Calculators
BMI Calculator | Calorie Calculator | BMR Calculator
Body Fat Classification – ACE Guidelines
| Category | 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%+ |
Jackson & Pollock Ideal
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 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% |
What is Body Fat?
The scientific name for body fat is adipose tissue. It:
- Stores energy
- Produces hormones
- Provides cushioning and insulation
There are two types:
- Essential Body Fat: Needed for survival and hormonal function
- Men: ~2–5%
- Women: ~10–13%
- Storage Fat: Found under skin and around organs (subcutaneous + visceral)
Why You Need This
This Body Fat Percentage Calculator gives you a complete view of your current body composition by estimating how much of your weight is fat versus lean mass. It provides deeper insight than weight or BMI alone and helps track real fat loss progress.
Benefits of Using a Body Fat Percentage Calculator for Fat Loss
- Understand your actual body composition
- Track fat loss or muscle gain accurately
- Set personalized fitness or physique goals
- Monitor health risks linked to high or low fat
- Get more actionable feedback than from BMI
Excess Body Fat & Health Risks
Too much fat—especially visceral fat—is linked to:
- Heart disease
- Stroke
- Type 2 diabetes
- Hormonal imbalance
- Shortened lifespan
According to WHO and CDC:
Over 36% of U.S. adults are classified as obese, contributing to 100,000+ preventable deaths annually.
Body Fat Measurement Methods
🔹 U.S. Navy Method (Used Above)
Developed by Hodgdon & Beckett (1984), this method uses:
- Waist
- Neck
- Height
(+ Hip for women)
Formula (Males – USC):BFP = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76
Formula (Females – USC):BFP = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387
🔹 BMI-Based Body Fat Estimation
For adult males:BFP = 1.20 × BMI + 0.23 × Age - 16.2
For adult females:BFP = 1.20 × BMI + 0.23 × Age - 5.4
Supporting Formulas
- Fat Mass (FM):
FM = Body Fat % × Weight - Lean Body Mass (LBM):
LBM = Weight - FM
Use this Body Fat Percentage Calculator regularly to monitor fat loss progress — not just weight. Combine it with our:
Bookmark this page, track your numbers weekly, and stay on top of your transformation journey.
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