Body Fat Calculator

Table of Contents

• About the body fat calculator
• How to use the Body Fat Calculator?
• What is body fat?
• What is the difference between body fat and lean mass?
• How to calculate body fat?
• What are the body fat categories?
• Tips for managing body fat
• Frequently asked questions about the subject

About the body fat calculator

This free online body fat calculator will help you estimate your body fat as well as your lean body mass.

The method we use here to measure body fat percentage is the calculation developed by the US Navy at the Naval Health Research Center in 1984.

Keep in mind that this calculation used here will only give you an estimate and that to measure a more accurate percentage of body fat it is necessary to use instruments such as bioimpedance.

Keep reading this article for answers to the following questions:

• How to use the CalculatorForUs Body Fat Calculator?
• What is body fat, and why is it important to understand it?
• What is the difference between body fat and lean mass?
• How is body fat calculated?

How to use the Body Fat Calculator?

Fill in the form fields according to the following description:

• Gender:  Select the option according to your gender;
• Age:  Enter your age (18 being the lowest possible age for calculation);
• Height:  Enter your height;
• Weight:  Enter your weight;
• Neck:  Enter your neck circumference measurement;
• Waist:  Enter your waist circumference measurement;
• Hip (only for female):  Enter your hip circumference measurement.

After completing the fields mentioned above, press the 'Calculate' button, and the calculator will provide the result based on the given information.

You can press the 'Clean' button to erase the entered data in the form, thereby enabling you to perform new calculations.

What is body fat?

In a nutshell, body fat or adipose tissue is the fat accumulated by our body that also serves as an energy reserve for bodily functions. But there are several types of body fat, some bring harm to health and others don't.

• White Fat:  It's the kind of fat we commonly think of when talking about body fat. It is the fat that our body stores when we consume excess calories, and it can, when in excess, be the cause of various health problems such as heart disease;
• Brown Fat:  Brown fat is a type of good fat as it helps maintain body temperature through thermogenesis, is the ability to burn calories to generate heat;
• Beige Fat:  Beige fat acts like brown fat in our body, helping to maintain a stable temperature, according to studies, white fat becomes beige fat in the practice of physical exercises.

What is the difference between body fat and lean mass?

Body fat, or fat mass, as we have already said, can be defined as the accumulation of fat in our body. Lean mass is made up of bones, muscles, body fluids, organs and skin.

A higher percentage of lean mass also means a faster metabolism, helping to lose weight, for example. Already, a high percentage of fat mass can be a cause of several diseases, such as:

• diabetes;
• hypertension;
• heart problems;
• circulation problems;
• between others.

How to calculate body fat?

There are many ways to calculate body fat, and our calculator uses the method developed by the US Navy.

Use a tape measure to take measurements as follows:

• Neck:  Measure the neck just below the pharynx;
• Waist:  To measure waist circumference, relax the body and exhale all the air from the lungs, then wrap the waist with the tape measure at the level of the navel;
• Hip (female only):  Wrap the tape measure around the fullest part of your hip to measure correctly.

Write down the measurements taken (in centimeters) and use them in the following formulas:

Body fat percentage formula for men:

495 / (1.0324 - 0.19077 * log10(WAIST - NECK) + 0.15456 * log10(HEIGHT)) - 450

Body fat percentage formula for women:

495 / (1.29579 - 0.35004 * log10(WAIST + HIP - NECK) + 0.22100 * log10(HEIGHT)) - 450

Use our basic calculator to calculate formulas accurately.

What are the body fat categories?

According to the ACE (American Council on Exercise) or American Council on Exercise, we can categorize body fat percentages with the following table:

Tips for managing body fat

• Maintain an active lifestyle  One of the best ways to manage body fat is to maintain an active lifestyle. This means that you should try to move as much as possible during the day, in addition to exercising regularly. Physical exercise can help burn calories and improve your overall health.
• Adopt a balanced diet  Your diet can play an important role in managing your body fat. It's important to eat a balanced, nutrient-dense diet that includes a variety of healthy foods, such as fruits, vegetables, lean proteins, and complex carbohydrates. Also, try to avoid processed and high-sugar foods, which can contribute to fat accumulation.
• Monitor your calorie intake  To manage your body fat, it's important to monitor your calorie intake. This means you need to know how many calories you consume in a day and how many calories you burn through exercise and daily activities. Use an online calorie calculator to help you track your daily intake.
• Get enough sleep  Lack of sleep can affect your weight and body fat management. It's important to get enough sleep each night to help your body recover and burn calories. Try to sleep at least 7-8 hours a night to maintain your overall health and manage your body fat.
• Stay hydrated  Drinking enough water throughout the day is important for maintaining overall health and helping with body fat management. Water helps keep your body hydrated and can help curb your appetite, which can lead to a reduction in your calorie intake.

Frequently asked questions about the subject

How is body fat measured?

Body fat can be measured in various ways, including skinfold measurements, bioelectrical impedance, and dual-energy X-ray absorptiometry (DXA).

What is a healthy level of body fat?

The healthy level of body fat varies depending on a person's sex, age, and lifestyle. Generally, men should have between 6% and 24% body fat, while women should have between 16% and 30% body fat.

Why is it important to maintain a healthy amount of body fat?

Maintaining a healthy amount of body fat can help prevent chronic diseases such as diabetes, heart disease, and strokes. Additionally, excess body fat can lead to health problems such as high blood pressure, high cholesterol, and joint problems.

How do diet and exercise affect body fat?

Diet and exercise have a significant impact on a person's body fat. Consuming a healthy and balanced diet and regularly exercising can help reduce body fat and increase lean mass.

Can I trust an online body fat calculator?

Online body fat calculators can be helpful for obtaining a general estimate of body fat, but it's important to remember that these results may not be completely accurate. It's always best to consult a healthcare professional for a more precise assessment of body fat.

Is body fat the same for all parts of the body?

No, the amount of body fat can vary in different parts of the body. For example, women tend to accumulate more fat in the hip and thigh area, while men tend to accumulate more fat in the abdominal region.

How does age affect body fat?

Age can affect the amount and distribution of body fat in the body. As we age, we tend to lose muscle mass and gain body fat, especially in the abdominal region.

Can body fat be reduced without losing weight?

Yes, it is possible to reduce body fat without losing weight by increasing lean mass through strength training exercises and maintaining a healthy diet. Lean mass is denser than fat, so you may be reducing body fat without necessarily losing weight.

Read our articles on health and fitness

How to maintain your ideal weight

The benefits of regular exercise

The importance of sleep

The importance of drinking water correctly

The benefits of outdoor activity