Body Fat % Calculator

Healthy body fat ranges differ by sex and age. For adult men, 10-20% is generally considered healthy, 21-25% is acceptable, and above 25% is considered overfat. For adult women, 18-28% is healthy, 29-35% is acceptable, and above 35% is overfat. Athletes often fall below these ranges (6-13% for male athletes, 14-20% for female athletes). Essential fat · the minimum needed for survival · is about 2-5% for men and 10-13% for women.

Methods range from highly accurate to practical estimates. The gold standard is DEXA (dual-energy X-ray absorptiometry) scanning, which is accurate to within 1-2%. Hydrostatic (underwater) weighing and Bod Pod air displacement are also very accurate. More accessible methods include skinfold calipers (5-8% error), bioelectrical impedance analysis (BIA) found in smart scales (5-8% error), and circumference-based formulas like the US Navy method (3-4% error with good technique).

Reducing body fat requires a sustained calorie deficit combined with adequate protein intake and resistance training to preserve muscle. Cardiovascular exercise increases the calorie deficit and improves metabolic health. Prioritising sleep (7-9 hours), managing cortisol (which promotes fat storage, especially visceral fat), and limiting ultra-processed foods and excess alcohol also contribute significantly. Expect a realistic rate of 0.5-1% body fat reduction per month.