Body Fat Percentage Calculator
Understanding Body Fat Percentage: A Complete Guide
Why Body Fat Percentage Matters More Than Weight
While BMI measures weight relative to height, body fat percentage reveals your actual body composition. Two people can weigh 180lbs but have vastly different health risks if one has 15% body fat (athletic) and the other 30% (overfat).
Body Fat Categories
| Classification | 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%+ |
How to Measure Accurately
Navy Tape Method
- Uses neck/waist/hip measurements
- ±3% accuracy compared to DEXA scans
- Best for home tracking trends
Other Methods
- Skinfold calipers (±3.5%)
- BIA scales (±5%)
- DEXA scans (gold standard)
5 Ways to Reduce Body Fat Safely
- Strength training 3x/week preserves muscle while losing fat
- High-protein diet (0.7-1g protein per lb of body weight)
- Moderate calorie deficit (max 500 calories below maintenance)
- Sleep 7-9 hours nightly - poor sleep increases cortisol
- Manage stress through meditation or walking
Pro Tip: Measure at the same time of day (morning fasted) for consistent comparisons. Women's measurements may fluctuate up to 3% during menstrual cycles.