Body fat percentage is crucial for health. High levels increase the risk of lifestyle diseases. Males should aim for 15% or lower, and females for 25% or lower.
BODY FAT CALCULATOR
Estimation Method
Estimate from BMI: Estimate your body fat percentage (BFP) based on your BMI, sex, and age.
U.S. Navy Method: Uses the U.S. Navy circumference formula to estimate BFP based on circumference measurements taken at the neck, waist, and hip. You will need to use a flexible measuring tape to take the measurements.
Jackson-Pollock Method: Uses skinfold measurements taken at three sites (chest, abdominal, and thigh) to estimate BFP. You will need to use a skinfold caliper to take the measurements.
Neck Measurement
Measure the circumference of your neck just below the larynx (Adam’s apple). Keep the tape level around the neck.
Belly Measurement
Measure the circumference of your belly at the level of the navel (belly button). Ensure the tape is horizontal around the abdomen.
Chest Measurement
Measure the skinfold on the right side of the chest, halfway between the armpit and the nipple.
Abdominal Measurement
Measure the skinfold on the right side of the abdomen, about 2 cm to the right of the navel.
Thigh Measurement
Measure the skinfold on the right side of the thigh, midway between the hip and the knee.
Body Fat Percentage Categories
| Category | Men (%) | Women (%) |
|---|---|---|
| Good | 6-13% | 14-20% |
| Average | 14-17% | 21-24% |
| At Risk | 18-25% | 25-31% |
| Dangerous | >25% | >32% |
Formulas to Calculate Body Fat
U.S. Navy Formula:
- For Men: Body Fat (%) = 86.010 * log10(waist – neck) – 70.041 * log10(height) + 36.76
- For Women: Body Fat (%) = 163.205 * log10(waist + hip – neck) – 97.684 * log10(height) – 78.387
- Required Measurements: Waist, neck, height (and hip for women).
BMI Formula:
- Body Fat (%) = (1.20 * BMI) + (0.23 * age) – (10.8 * sex) – 5.4
- Required Information: BMI, age, gender (male = 1, female = 0).
Jackson-Pollock 3-Site Formula:
- For Men: Body Fat (%) = 495 / (1.10938 – 0.0008267 * sum of skinfolds + 0.0000016 * (sum of skinfolds)^2 – 0.0002574 * age) – 450
- For Women: Body Fat (%) = 495 / (1.099421 – 0.0009929 * sum of skinfolds + 0.0000023 * (sum of skinfolds)^2 – 0.0001392 * age) – 450
- Required Measurements: Skinfold thickness at 3 sites (typically chest, abdomen, and thigh for men, and triceps, abdomen, and thigh for women), age.
