Body Fat Calculator
Discover your body composition with precision
📊 Understand Body Composition
Why body fat percentage is more important than weight
What is Body Fat Percentage?
Body fat percentage is the proportion of your total weight that is composed of fat. It's a much more accurate indicator of health and fitness than just weight on the scale, as it differentiates between lean mass (muscles, bones, organs) and fat mass.
Navy Method
Uses neck, waist and hip measurements. ±3% accuracy
Visual Estimation
Compare with reference images. ±5% accuracy
Bioimpedance
Electric current measures resistance. ±4% accuracy
DEXA Scan
Gold standard, dual X-ray. ±1% accuracy
Body Fat Ranges
👨 Men
👩 Women
Benefits of Knowing Your Composition
Precise Goals
Set objectives based on composition, not just weight
Real Progress
See muscle gain even without scale changes
Metabolic Health
Visceral fat affects hormones and metabolism
Performance
Optimize relative strength and endurance
📏 How to Measure Correctly
Neck
Just below the Adam's apple, parallel to the floor
Waist
Men: at navel | Women: narrowest part
Hip
Women: widest part of hips
When
Morning, fasting, after using bathroom
⚠️ Risks by Range
Too Low
- Loss of menstruation
- Weak immune system
- Chronic fatigue
- Bone loss
Ideal
- Optimized health
- Good performance
- Balanced hormones
- Stable energy
Too High
- Type 2 diabetes
- Heart disease
- Hypertension
- Sleep apnea
💡 Tips to Reduce Body Fat
Caloric Deficit
Consume 300-500 kcal below expenditure
Strength Training
Preserve muscle mass during cutting
High Protein
2g per kg of weight to maintain muscles
Strategic Cardio
HIIT 2-3x week, LISS on other days
Adequate Sleep
7-9 hours regulates hunger hormones
Hydration
3-4L per day accelerates metabolism
🎯 Complete Your Assessment
Use other tools for a complete analysis