Body Fat Percentage Calculator
Calculate your body fat percentage using different scientifically validated methods to get a better understanding of your body composition.
Why Measure Body Fat Percentage?
Body Fat Percentage (BFP) is a more accurate measure of fitness than Body Mass Index (BMI) because it directly calculates the percentage of your body weight that is made up of fat.
Understanding your body fat percentage can help you:
- Set more realistic fitness goals
- Track changes in body composition over time
- Assess health risks associated with too much or too little body fat
- Make more informed decisions about nutrition and exercise
Body Fat Percentage Categories
| Category | 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%+ |
Calculate Your Body Fat Percentage
BMI Method
This method uses BMI (Body Mass Index) along with age and gender to estimate body fat percentage. It's less accurate than other methods but requires minimal measurements.
Note about BMI Method
This method is less accurate for athletes, bodybuilders, elderly, and pregnant women. Consider using one of the other methods for more accurate results.
Jackson/Pollock Method (Skinfold)
This method uses skinfold caliper measurements to estimate subcutaneous fat. It's one of the most accurate methods when done correctly, but requires proper equipment and technique.
Measurement Tips:
- Use a proper skinfold caliper for accurate measurements
- Take each measurement three times and use the average
- Pinch the skin about 1cm away from where you'll place the caliper
- Take all measurements on the right side of the body
More About Body Fat Percentage
Limitations of Each Method
Navy Method
- Less accurate for very muscular individuals
- Results can vary based on measurement technique
- Does not account for different body types
BMI Method
- Least accurate of the three methods
- Does not distinguish between fat and muscle
- Particularly inaccurate for athletes and the elderly
Jackson/Pollock (Skinfold) Method
- Requires proper caliper technique
- Measurements can vary between testers
- Less accurate for extremely lean or obese individuals
Best Practices for Accuracy
- Take measurements at the same time of day
- Stay hydrated but measure before eating or drinking
- For most accurate results, use multiple methods and average the results
- Have measurements taken by a trained professional when possible
- Track trends over time rather than focusing on a single measurement
Most Accurate Professional Methods
- DEXA Scan (gold standard)
- Hydrostatic Weighing
- Air Displacement Plethysmography (Bod Pod)
- Bioelectrical Impedance Analysis from professional equipment