Body Fat Calculator

Body Fat Calculator is a powerful tool designed to help you estimate the percentage of body fat in relation to your total body weight. If you’ve ever wondered about your body composition and its significance, you’ve come to the right place.

Body Fat Calculator

Body Fat Calculator

Body fat percentage is a crucial metric when it comes to assessing one's overall health and fitness. It provides valuable insights into your body composition, helping you make informed decisions about your lifestyle and fitness goals.

What Is Body Fat Percentage?

Body fat percentage is the proportion of fat mass to total body weight. It is a more accurate indicator of your fitness level than just your body weight or Body Mass Index (BMI) because it takes into account the distribution of fat and muscle in your body. A healthy body fat percentage varies based on factors such as age, gender, and activity level.

How to calculate body fat Percentage

To calculate your body fat percentage, you can use either a formula-based method, which estimates it based on factors like age, gender, weight, and height, or the skinfold measurement method, which involves using calipers to measure skinfold thickness at specific sites on your body. These methods provide estimates, but for greater accuracy, consider professional assessments like DEXA scans.

Body Fat Calculator Formula

Are you curious about your body fat percentage and what it means for your overall health and fitness? this is the formula we used in our Body Fat Calculator:

Body fat % = –44.988 + (0.503 × age) + (10.689 × gender) + (3.172 × BMI) – (0.026 × BMI²) + (0.181 × BMI × gender) – (0.02 × BMI × age) – (0.005 × BMI² × gender) + (0.00021 × BMI² × age)


  • Gender value: male = 0 and female = 1
  • BMI = weight/ height² [kg/m]²

How to Use the Body Fat Calculator

Using the Body Fat Calculator is easy and can be done in a few simple steps:

  1. Enter Your Age: Begin by entering your age into the calculator. Age plays a significant role in determining body fat percentage, so accuracy is essential.
  2. Select Your Gender: Choose your gender from the provided options.
  3. Input Your Weight and Height: Enter your weight in kilograms and your height in meters. The calculator will use these values to calculate your BMI.
  4. Click Calculate: After entering all the necessary information, click the "Calculate" button to get your estimated body fat percentage.

Body Fat Percentage Interpreting the Results

Once you receive your body fat percentage, it's essential to understand what it means for your health and fitness. The interpretation can vary based on gender and age, but here's a general guideline:

  • Essential Fat: This is the minimum amount of body fat necessary for basic functions. It's typically below 6% for men and 16% for women.
  • Athletic: If you fall into this category, it means you have a low body fat percentage, often associated with athletes and individuals in excellent physical condition.
  • Fitness: A fitness-level body fat percentage is a healthy range that indicates good overall health and fitness.
  • Over-weight: If your body fat percentage falls into this category, it suggests an excess of body fat that may increase the risk of health problems.

Other method for calculating body fat percentage

An alternative approach to estimating body fat percentage involves utilizing BMI. You can refer to the BMI Calculator to obtain an estimate of your BMI and for more information on how BMI is calculated its implications, and its limitations. In essence, calculating BMI involves using specific formulas that consider a person's height and weight. Once you have your BMI value, you can employ the following formulas to estimate your body fat percentage.

Body fat percentage formula for adult males:

BFP = 1.20 × BMI + 0.23 × Age - 16.2

Body fat percentage formula for adult females:

BFP = 1.20 × BMI + 0.23 × Age - 5.4

Body fat percentage formula for boys:

BFP = 1.51 × BMI - 0.70 × Age - 2.2

Body fat percentage formula for girls:

BFP = 1.51 × BMI - 0.70 × Age + 1.4

Body fat percentage chart

Note that ideal body fat percentages can vary based on factors like age, gender, and individual goals.

Body fat chart For Men:

  • Athletes: 6-13%
  • Fitness: 14-17%
  • Average: 18-24%
  • Over-weight: 25% and above

Body fat chart For Women:

  • Athletes: 14-20%
  • Fitness: 21-24%
  • Average: 25-31%
  • Over-weight: 32% and above


What does 30% body fat look like

A body fat percentage of 30% typically looks like a moderate amount of body fat. You may notice some softness and a lack of prominent muscle definition. It's considered within the healthy range for many individuals, but the appearance can vary based on factors like muscle mass and distribution of fat in the body.

How to reduce body fat?

To reduce body fat, focus on a balanced diet, create a calorie deficit, exercise regularly, and emphasize strength training alongside cardio.

How to lose 10 percent body fat in 2 weeks

Losing 10% body fat in 2 weeks is neither safe nor realistic. Aim for gradual, sustainable weight loss of 1-2 pounds per week through a balanced diet and regular exercise. Rapid weight loss can be harmful to your health.

How much body-fat can I lose in a month?

A safe and sustainable rate of body fat loss is typically 1 to 2 pounds (0.45 to 0.9 kilograms) per week. In a month, this would equate to approximately 4 to 8 pounds (1.8 to 3.6 kilograms) of body fat loss. Rapid or excessive weight loss can be unhealthy and difficult to maintain. It's important to focus on gradual, long-term changes for lasting results.

What is a good body-fat percentage?

A good body fat percentage varies by gender and individual goals but typically ranges from 10% to 20% for men and 18% to 28% for women, considering overall health and fitness.

Are body-fat scales accurate?

Body fat scales provide estimates of body fat percentage, but their accuracy can vary. They can be influenced by factors like hydration levels and body composition. For precise measurements, consider professional methods like DEXA scans or hydrostatic weighing.


Understanding your body fat percentage is a key step toward achieving your fitness and health goals. The Body Fat Calculator provided in this article offers a quick and convenient way to estimate your body fat percentage. However, remember that this is just an estimation, and for precise measurements, consider consulting with a healthcare professional or using more advanced methods like DEXA scans.


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