01
What is Body Fat Percentage?
Body Fat Percentage is the proportion of fat in your total body weight. Two people with the same weight can have very different body shapes and health conditions depending on their body fat percentage.
Body Fat Calculator
Body Fat Percentage
β
Body Fat Category β
Fat Mass β
Lean Body Mass β
BMI β
| 11-17% | 16-24% | |
| 12-18% | 17-25% | |
| 14-20% | 19-28% | |
| 16-22% | 22-31% | |
| 17-24% | 22-33% |
Learn more
02
Why Measure Body Fat Percentage?
The number on the scale alone cannot accurately indicate your health status. High muscle mass can make you healthy even with higher weight, while normal weight with high body fat can be unhealthy. Body fat measurement enables more accurate health assessment.
03
Navy Method vs BMI Method
Navy Method calculates body fat percentage through body circumference measurements and is more accurate than BMI Method. It provides especially accurate results for people with high muscle mass or unusual body types. BMI Method is simple to measure but less accurate because it cannot distinguish between muscle and fat mass. It can be particularly inaccurate for athletes or elderly people.
04
Health Implications
Maintaining appropriate body fat percentage reduces risks of cardiovascular disease, diabetes, joint problems, and more. Both too low and too high body fat can be harmful to health. Proper body fat is also necessary for hormone balance, immune function, and temperature regulation.
05
How to Reduce Body Fat
1. Calorie Control: Adjust calorie intake appropriately for gradual weight loss. 2. Strength Training: Increase muscle mass to boost basal metabolic rate. 3. Cardio Exercise: Effective for fat burning. 4. Protein Intake: Helps with muscle maintenance and satiety. 5. Adequate Sleep: Important for hormone balance and metabolism.
06
Tips for Accurate Measurement
Measure neck just below the Adam's apple, waist at navel height (widest part), and hip at the widest part of the buttocks. Do not pull the tape too tight or leave it too loose, and measuring at the same time of day (morning fasted state) gives more consistent results.
07
Jackson & Pollock Ideal Body Fat Percentage (by Age)
Healthy body fat percentage benchmarks by age group and gender. The ideal range shifts slightly higher with age.<table><thead><tr><th>Age</th><th>Men</th><th>Women</th></tr></thead><tbody><tr><td>20-29</td><td>11-17%</td><td>16-24%</td></tr><tr><td>30-39</td><td>12-18%</td><td>17-25%</td></tr><tr><td>40-49</td><td>14-20%</td><td>19-28%</td></tr><tr><td>50-59</td><td>16-22%</td><td>22-31%</td></tr><tr><td>60+</td><td>17-24%</td><td>22-33%</td></tr></tbody></table>
Frequently asked questions
What is the Navy Method formula?
For men: 495 / (1.0324 - 0.19077 Γ log10(waist-neck) + 0.15456 Γ log10(height)) - 450. For women: 495 / (1.29579 - 0.35004 Γ log10(waist+hip-neck) + 0.22100 Γ log10(height)) - 450.
What is a healthy body fat range?
For men, 14-17% (fitness) is ideal; for women, 21-24%. Above 25% for men and 32% for women is the obese range.