Body Fat Percentage Calculator
Calculator
Instructions: Measure standing relaxed. Neck at the narrowest point, waist at the navel or the smallest point (follow one method consistently), hip at the widest point (women). Use centimeters for metric or inches for imperial. For the BMI method enter accurate weight & height.
About Body Fat
Body fat is the amount of fat tissue stored in the body as a percentage of total body weight. It is necessary for vital functions such as hormone production, temperature regulation, and energy storage. While a certain level of body fat is essential for survival (known as essential fat), excess fat increases the risk of conditions like diabetes, cardiovascular disease, and joint problems. Too little body fat, on the other hand, can cause hormonal imbalance, weak immunity, and reduced energy levels.
Healthy body fat percentage varies with age and sex. Men generally have lower percentages due to higher lean muscle mass, while women naturally carry more essential fat to support reproductive functions.
Recommended Body Fat Percentage by Age and Gender
| Age Group | Men (%) | Women (%) |
|---|---|---|
| 20–29 years | 8 – 19% | 18 – 28% |
| 30–39 years | 11 – 21% | 20 – 30% |
| 40–49 years | 13 – 23% | 22 – 32% |
| 50–59 years | 14 – 24% | 24 – 34% |
| 60+ years | 15 – 25% | 25 – 36% |
Note: These ranges are general guidelines adapted from ACSM (American College of Sports Medicine) and WHO recommendations. Individual health, genetics, and lifestyle factors should also be considered.
Underweight & Overweight — Causes, Consequences, Treatment & Exercise
Underweight
Causes: inadequate calorie intake, high energy expenditure, chronic illness, malabsorption (e.g., celiac disease), hyperthyroidism, eating disorders, certain medications, or social/financial factors limiting food access.
Consequences: fatigue, weakened immune function, osteoporosis, fertility problems, impaired wound healing, and increased risk during surgery.
Treatment: identify and treat underlying causes; work with a clinician/dietitian to increase calorie density, regular meals, nutrient-rich foods, and address psychosocial issues. Supplements may be used when appropriate.
Exercise recommendations: focus on progressive resistance training (2–4×/week) to build lean mass, adequate protein intake (1.6–2.2 g/kg), and avoid excessive aerobic volume until weight increases. Ensure proper rest and gradual caloric increase.
Overweight & Obesity
Causes: chronic positive energy balance (calories in > calories out) influenced by diet, physical inactivity, genetics, medications, endocrine disorders, sleep deprivation, stress, and environmental/behavioral factors.
Consequences: increased risk of type 2 diabetes, hypertension, coronary heart disease, stroke, certain cancers, osteoarthritis, reduced quality of life, and mental-health impacts (depression, stigma). See CDC for details.
Treatment: multicomponent approaches — dietary changes (calorie reduction with nutrient adequacy), increased physical activity, behavior change support, and clinical interventions when needed (pharmacotherapy, bariatric surgery for eligible individuals). Work with healthcare professionals for tailored plans.
Exercise recommendations: combine aerobic exercise (≥150 min/week moderate or 75 min/week vigorous) with resistance training (2–3×/week). Start gradually if sedentary; prioritise adherence and progressive overload. Sleep, stress management and dietary quality are crucial.
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