Estimate your body fat percentage with our interactive calculator and learn about healthy body composition.
Body fat percentage is a more accurate indicator of health than weight or BMI alone. It represents the proportion of fat to total body weight and is an important measure of fitness and health risk.
1. Neck: Measure below the larynx with the tape sloping slightly downward.
2. Waist: Measure at the narrowest point for men, or at the navel level for women.
3. Hips (Women only): Measure at the largest circumference.
4. Ensure the tape is snug but not compressing the skin.
Why body fat percentage matters:
Remember that this calculator provides an estimate. For precise measurements, consider methods like DEXA scans, hydrostatic weighing, or BodPod assessments.
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athlete | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
• Low risk: Within fitness or athlete ranges
• Moderate risk: In average range
• High risk: Obese category with increased health risks
• Very low body fat (below essential) also poses health risks
The minimal amount of fat necessary for basic physical and physiological health. This fat is found in nerves, brain, heart, lungs, liver, and mammary glands.
Typical for many athletes. This range is often associated with optimal performance in endurance sports and aesthetic sports like gymnastics and bodybuilding.
Ideal for non-athletes who exercise regularly. This range is associated with good health, fitness, and an attractive appearance for most people.
Typical for most people. While not necessarily unhealthy, reducing body fat in this range can improve health markers and reduce disease risk.
Associated with increased health risks including heart disease, diabetes, high blood pressure, and certain cancers. Fat reduction is recommended.