Body Fat Calculator – Estimate Your Body Fat Percentage
This body fat calculator is a tool designed to help you estimate what percentage of your total body weight is body fat. If you have ever wondered what is your body fat percentage, this is a perfect place to find out.
What is Body Fat?
Body fat is often treated like the enemy. But in reality, it’s a critical part of the human body, not just for appearance, but for survival, performance, and health.
You need a certain amount of essential body fat to function properly.
This fat helps produce essential hormones, maintain body temperature, cushion organs, and serve as an energy source during daily activity.
FAT RANGES AND HEALTH
There is no one-size-fits-all fat percentage range. The ideal body fat percentage depends on multiple factors: age, sex, training experience, tissue structure, even genetics.
Fat percentages also vary from person to person, especially between a sedentary person and a muscular person with high bone density and more lean mass.
Here’s a general breakdown of the average range of values used by fitness experts, health professionals, and even in the Army Body Fat Assessment:
Men: 10–20% body fat is considered a healthy range
Women: 18–28% is the standard range for women
These numbers represent a balance of performance, aesthetics, and health. Athletes and trained individuals tend to fall near the lower end, while sedentary individuals often fall outside these boundaries.
Typical body fat standards use a defined body fat requirement based on waist measurements, body circumference measures, and calculated weight range.
Reference
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+% |
Jackson & Pollock Ideal Body Fat Percentages
| 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% |
How to Calculate Body Fat Percentage Manually
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 = 495 / ( 1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height) ) − 450
Body fat percentage (BFP) formula for females:
USC Units (for women):
BFP = 163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387
SI / Metric Units (for women):
BFP = 495 / ( 1.29579 − 0.35004 × log10(waist + hip − neck) + 0.22100 × log10(height) ) − 450
Note that the results of these calculations are only an estimate since they are based on many different assumptions to make them as applicable to as many people as possible. For more accurate measurements of body fat, the use of instruments such as bioelectric impedance analysis or hydrostatic density testing is necessary.
Fat mass (FM) formula:
FM = BF × Weight
Lean Mass (LM) formula:
LM = Weight – FM
BMI Method:
Another method for calculating an estimate of body fat percentage uses BMI. Refer to the BMI Calculator to obtain an estimate of BMI for use with the BMI method, as well as further detail on how BMI is calculated, its implications, and its limitations. Briefly, the estimation of BMI involves the use of formulas that require the measurement of a person’s height and weight. Given BMI, the following formulas can be used to estimate a person’s body fat percentage.
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
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