Body Fat Calculator

Body fat percentage is the proportion of your total body weight that is made up of fat. It includes essential fat (needed for organ function) and storage fat. Unlike BMI, it distinguishes between fat mass and lean mass, providing a more accurate picture of body composition.

DEXA scans and hydrostatic weighing are considered the gold standard (±1–2% error). Skinfold calipers, when used correctly, are highly accurate (±3%). The U.S. Navy method is convenient and reasonably accurate (±3–5%). Smart scales (BIA) are the least consistent but useful for tracking trends.

Every 2–4 weeks is sufficient for most people. Measuring too frequently can lead to frustration due to normal daily fluctuations. Use the same method, time of day, and conditions for each measurement to ensure consistency.

Women naturally carry more essential fat than men due to reproductive functions and hormonal differences. A healthy body fat percentage for women is typically 10–12% higher than for men. This is why separate category ranges exist for each gender.

Yes, through a moderate calorie deficit (10–20%), high protein intake (1.6–2.2g/kg), and consistent strength training. Avoid aggressive dieting, which increases muscle loss. Body recomposition is slower but preserves lean mass while reducing fat.

Extremely low body fat (below essential levels) can impair immune function, hormone production, and organ health. For most people, the fitness or athletic range is both healthy and sustainable. Competitive bodybuilders reach very low levels temporarily, but it's not maintained year-round.