How to Calculate Body Fat Percentage
What is Body Fat Percentage?
Body fat percentage tells you how much of your body weight is fat versus lean mass (muscle, bone, water). Unlike weight alone, it's a true indicator of fitness and health.
Why It Matters
- Better than BMI: Two people with the same weight can have very different body compositions
- Health indicator: Too high or too low body fat affects hormones, immunity, and disease risk
- Track real progress: Shows if you're losing fat or muscle during weight loss
Healthy Body Fat Ranges
Men:
- Athletes: 6-13%
- Fitness: 14-17%
- Average: 18-24%
- Obese: 25%+
Women:
- Athletes: 14-20%
- Fitness: 21-24%
- Average: 25-31%
- Obese: 32%+
Calculation Methods
Navy Method (Most Accurate for Home Use)
What you need: Measuring tape
For Men: Measure waist (at navel), neck (below larynx), and height
For Women: Measure waist (narrowest point), neck, hips (widest point), and height
Accuracy: ±3-4%
BMI Method
What you need: Weight and height
How it works: Uses your BMI, age, and gender to estimate body fat
Accuracy: ±5%
Tips for Accurate Measurements
- Measure in the morning before eating
- Keep tape snug but not tight
- Take measurements 2-3 times and average them
- Measure at the same time of day each time
- Track every 2-4 weeks (not daily)