Body Fat Calculator

The Body Fat Calculator finds the fat percentage in your body. In addition to measuring body fat, this recommends an ideal body fat percentage.

Check your body fat percentage using height, weight, and age.

Body Fat Calculator

The Body Fat Calculator is used to calculate the total body fat based on parameters like age, height, weight, and gender. BMI can be used as one of the measures to calculate body fat percentage.

Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.

• Body fat can be classified as essential fats and storage fats. Essential fats are the necessary fats found in most parts of the body that is used for the normal functioning of the body.
• The essential fat percentage for men is usually around 2-5% and for women, it is 10-13%.
• Storage fat deposits in the adipose tissue and around the vital organs. Some of the fats stored in the abdominal cavity constitute belly fat.
• Excess fats can be detrimental to a person’s health and can lead to various diseases that may need medical assistance and a nutritionist’s advice.
• The accumulation of fat may be due to genetic factors and a sedentary lifestyle that involves a lack of exercise and intake of unhealthy foods.
• Many people find it difficult to reduce belly fat. Managing dietary changes and some lifestyle modifications with the help of our nutritionist can help you get rid of belly fat.
• A safe and sustainable meal plan helps you to reduce your calorie intake and reach your goals.

Ideal Body Fat Percentage

• Body Fat Percentage can be calculated by measuring the waist circumferences.
• The total body fat percentage which includes essential and storage fats should be 12 -15% for young men and 25 -28% for young women.
• The higher percentage of essential fats in women is particularly due to the childbearing capabilities and hormonal functions.
• The ideal body fat percentage differs for two persons with the same height, weight, and BMI due to the difference in the distribution of fat in the body.
• High body fat percentage leads to an increased risk of cardiovascular diseases and diabetes. Fat levels below normal ranges can affect their immunity, fertility, and heart health.

Body Fat Percentage Calculator

Body fat can be measured with the help of the Body Fat Calculator. The other method involves the use of BMI methods.

• Body fat percentage (BFP) formula for adult males:

BFP = 1.20 ∗ BMI + 0.23 ∗ Age – 16.2

• Body fat percentage (BFP) formula for adult females:

BFP = 1.20 ∗ BMI + 0.23 ∗ Age – 5.4

• Body fat percentage (BFP) formula for boys:

BFP = 1.51∗ BMI– 0.70∗ Age – 2.2

• Body fat percentage (BFP) formula for girls:

BFP = 1.51∗ BMI – 0.70∗ Age + 1.4

Body Fat Percentage Chart

Age	Body Fat Percentage
20 – 39 (Women)	21 – 32 %
20 – 39 (Men)	8 – 19 %
40 – 59 (Women)	23 – 33 %
40 – 59 (Men)	11 – 21%
60 – 79 (Women)	24 – 35 %
60 – 79 (Men)	13 – 24%

Body Fat Percentage Men

• The body fat percentage is the measurement of body composition of height and weight. The body fat percentage for men is comparatively lower when compared to women.
• The body fat percentage for athletic men ranges from 6 – 15%. 
• BFP of more than 25 Is classified as obese in males aged 20 – 39. Men with 25% of body fat fall under the category of overweight but still, their muscle mass is an acceptable factor.
• 10 – 14% of the body fat is the safest range where the separation between the muscles will be visible.
• Weight training and exercise have an impact on body fat percentage. Intensive exercises reduce the body fat percentage which includes the fat that is present in the abdominal part.

Body Fat Percentage Women

Essential fat	10 to 13%
Athletes	14 to 20%
Fitness	21 to 24%
Average	25 to 31%
Obese	Above 32%

• The body fat percentage for women should be 21 – 32% for 20 – 39 years of age.
• If a women’s body fat percentage falls below 17, the woman is said to be in extremely low body fat. Too little fat can lead to health problems like irregular periods, fatigue, and constipation. The percentage of body fat differs from person to person depending on their weight, storage fat content of the person, and fitness levels.
• A woman who is at risk of obesity can reduce their weight with the help of High-Intensity Interval Training (HIIT), resistance training, focusing on micronutrients, and managing sleeping patterns, and stress levels.
• When the body fat percentage is high for women, it may lead to the production of male hormones which causes acne and facial hair growth in women. Moreover, high BFP and BMI can lead to type 2 diabetes.
• The BFP can rise during pregnancy, but obesity during pregnancy may cause complications like preterm delivery and health problems in children.

Body Fat Types

Body fat can be classified into 6 types – Essential fat, brown fat, white fat, beige fat, subcutaneous fat, and visceral fat.

• Essential fat – Good health solely relies on essential fats. These fats are essential for vitamin absorption, regulating body temperature, and the synthesis of fertility hormones.
• Brown fat – Energy is obtained through the burning of brown fats and helps in maintaining the body’s core temperature.
• White fats – White fats are needed for regulating blood sugar levels as it is essential for insulin management. It also helps in managing hunger and the production of growth hormones and cortisol.
• Beige fats – Beige fats are formed when the body is subjected to stress. Beige fats transform the white fats into thermal energy making it a target fat for weight loss.
• Subcutaneous fats – Subcutaneous fats are found deep under the skin to constitute about 90% of the total body fat. It is responsible for the production of estrogen. The subcutaneous fat is used for energy purposes during times of starvation and calorie deprivation.
• Visceral fats – Visceral fats are commonly found in the abdomen and surrounding organs. Increased levels of visceral fat are a major risk factor for colorectal and breast cancers. Revamp the diet to reduce the levels of visceral fat and perform exercises that target your abdominal fats.

Calculation of Lean Body Mass

• Lean body mass is the difference between the total body weight and the body fat weight.
• Your muscle or bone density might not be affected if you are trying to lose weight keeping the lean body mass stable.
• Lean body mass can be calculated with the help of Body Fat Percentage by multiplying your weight by the body fat percentage which gives your fat mass. Then subtract your total weight from the fat mass to obtain the lean body mass.
• If a person weighs 65 kg and has a BFP of 20%, then the fat mass would be

65 ∗ 0.20 = 13 kg (Fat mass)

65 – 13 = 52 kg (Lean body mass)

• Lean body mass can also be calculated based on the height and weight of an individual, but this method may not give accurate results. Instead, use an online calculator to know your lean body mass than relying on other methods.

FFMI Calculator

• FFMI (Fat-Free Body Mass Index) is used to calculate muscle mass about height.

FFMI (Men)	FFMI (Women)	BFP (for men)	BFP (for women)	Description
17 – 18	14 – 15	10 – 18	20 – 25	Skinny/lean
18 – 20	14 – 17	20 – 27	22 – 35	Average
19 – 21	15 – 18	25 – 40	30 – 45	Overweight
20 – 21	16 – 17	10 – 18	18 – 25	Athletes
22 – 23	18 – 20	6 – 12	15 – 22	Advanced Gym user
24 – 25	19 – 21	8 – 20	15 – 30	Bodybuilder/Weight lifter

• Height (in cm/inches), weight (in kg), and BFP (use our Body Fat Calculator to know your percentage) are the inputs required to calculate FFMI.
• When a person gains weight due to fat deposition, it is because of an unhealthy lifestyle and diet. At the same time, when an athlete gains weight, it is an increase in his muscle mass which is healthier. The BMI is increased in both cases.
• FFMI distinguishes between fat gain and muscle gain. The FFMI value rises when the muscle mass increases and the FFMI value drops down when there is an increase in the fat mass.
• FFMI is calculated with the following equation

Fat-Free Mass = weight (kg) ∗ (1-(Body Fat Percentage/100))

FAQs

What Body Fat Percentage is Healthy?

For women aged 20 – 39, it is 21- 32%, and for men, it is 8 – 19 %. For ages 40 – 59, it should be 23 – 33% for women and 11 – 21 % for men. Women should consist of 24 – 35 % BFP for 60 – 79 years and 13 – 24% for men.

What is the Body Fat Percentage Formula?

The body fat percentage can be calculated by dividing the total mass of fat by the total body mass, multiplied by 100. Essential body fat and storage fat are included in the total body fat.

What is Body Fat Transformation?

Body fat transformation is possible if you’re on a regular workout schedule and strength training. A good exercise plan, and changing eating habits, and lifestyle may bring in a change in body fat composition.

What is the Connection Between Body Fat and Testosterone?

Body fat and testosterone are related to obesity. Obesity is found to lower total testosterone levels in comparison to lean men. Obese people have high estrogen and low testosterone levels as the fat cells are responsible for the conversion of testosterone to estrogen.

Body Fat vs Muscle Mass

Body fat weighs the same as muscle mass where the body fat consists of greater volume and muscle fibers comprise greater density. Muscles occupy less space and look smaller than fats. A person with more muscle mass looks lean, firmer, and toned.

Which Body Fat Burns First?

The storage fats that surround the organs as the liver and kidneys burn first. This is also referred to as Hard fats. Soft fats that are present in the abdomen, thigh, and waistline burn next. Change in body measurements, improved well-being, reduced blood pressure, and reduced hunger are some of the signs of your fat burn.

Which Body Fat is Hard to Lose?

The subcutaneous fat is the hardest fat to lose. Subcutaneous fat is present in the innermost layer of the skin which you need to put more effort to lose. The fat that is present in the face, arms, thighs, and abdomen contains beta cells which makes the process of fat burn difficult.

Are Body Fat Calculators Accurate?

Body fat calculators and BMI doesn’t provide accurate results. They are an indication of the person’s health. The DEXA (Dual-Energy X-ray Absorptiometry) scan is used by experts to calculate the accurate amount of body fat.

What Is the Difference Between Body Fat and Cholesterol?

Body fat and cholesterol are interrelated to each other. Increased body fats can increase the levels of triglycerides and blood cholesterol level. Cholesterol is a type of fat that is most prominently found in animal products like meat, egg yolks, organ meats, and whole milk products. Cholesterol cannot be burned with the help of exercise and sweat like that fat.

How To Get Rid of Body Fat Around Waist?

Body fat around the waist can be waived off by changing food habits, improving the lifestyle, managing stress, and cutting down the intake of refined foods. Visceral fat is usually present in the waist region which is also called hidden fat is stored deep inside the belly. Measurement of visceral fat is a tough task. It can only be identified with the presence of a large waist and a big belly.

Can Body Fat Be Used to Build Muscle?

No, Fats cannot be used to build muscle as they are made up of different cells. If you are in the process of weight lifting and strength training, the body may use the fat stores for energy and helps in building muscle mass.

How to physically calculate body fat?

Body fat can be measured physically using calipers used by medical professionals. 3 – 10 points are marked in the body and calipers are used to measure the fat content.