# Body Fat calculator

## Calculate body fat percentage for women & men online

Units
Gender

### Your Body Fat Percentage is

 Fat Mass Lean Mass

Body fat percentage chart

American Council on Exercise has categorized the range of body fat percentages as follows:

Category Women Men
Essential Fat 10-13% 2-5%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+

Body Fat Calculator calculates body fat percentage, total fat mass and lean mass according to your sex, height, neck, waist and hip size. You can also use Body Fat Calculator to determine the amount of fat you need to lose or gain in order to maintain an ideal body fat percentage. Its

### How to measure body fat?

Unlike BMI calculation or BMR calculation which involves simple calculations based mostly on our weight and height, measuring body fat percentage needs some actual readings before doing the calculations. According to an equation developed by Drs. Hodgdon and Beckett at the US Naval Health Research Centre, different measurements are required to calculate body fat percentage for men and women.

#### How to calculate body fat for men

• Measure the circumference of your waist at a horizontal level around the navel for men. Be relaxed, do not pull in or pull out your stomach.
• Measure the circumference of the neck at the narrowest point.
• Apply the below formulae to measure your body fat percentage
Body fat calculator formula for men:
Body fat percentage = 495/ (1.0324 - 0.19077 * (Log10(waist - neck)) + 0.15456 * (Log10(height))) - 450
* Measurements of waist, nect, height are in centimeters.

#### How to calculate body fat for women:

• Measure the circumference of your waist at the level with the least width for women. Be relaxed, do not pull in or pull out your stomach.
• Measure the circumference of the neck at narrowest.
• Also, Measure the circumference of the hips, at the largest horizontal measure.
• Apply the below formulae to measure your body fat percentage
Body fat calculator formula for women:
Body fat percentage = 495 / (1.29579 - 0.35004 * (Log10(waist + hip - neck)) + 0.22100 * (Log10(height))) - 450
* Measurements of waist, nect, height are in centimeters.

### How to lower body fat percentage?

Followings are the tips to reduce body fat percentage:

• Consume fewer calories than you burn. You can use calorie calculator to calculate your daily calorie intake for the same.
• Drink more water. It helps in digestion and always makes you feel full and eat less
• Reduce starchy foods intake like potato, rice, pasta, breads etc.
• Eat a full balanced healthy diet with more protein like oatmeal and a piece of fruit
• Limit sugar consumption like sweets, cakes, chocolates etc.
• Eat five to six meals a day but lighter ones
• Increase vegetable consumption
• Eliminate junk food
• Do cardio-vascular and aerobic exercises like running, jogging, cycling, dance etc
This basic food consumption guide will help you lower body fat percentage. You can also keep a watch over the following food items which are highly rich in fat.

#### Some high fat foods:

• Butter, Cream, oil
• Fried foods like French fries, cheese burger
• Chocolates, Pastry, pudding, ice-cream etc.
• Soft drinks
• Jam, sugar, sweets