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Body Fat Calculator

At Fit and Toned Mom, we understand the importance of tracking your progress towards your fitness goals.


Use our body fat calculator to determine your body fat percentage and track your progress as you work towards a healthier, stronger you.

Body Fat, Overweight, and Obesity

The scientific term for body fat is "adipose tissue," which serves several crucial functions. Primarily, it functions as a storage site for lipids, providing the body with energy. Additionally, adipose tissue secretes important hormones and offers cushioning and insulation.

Body fat encompasses essential body fat and storage body fat. Essential body fat, vital for life and reproductive functions, constitutes a baseline fat level present throughout the body.


The healthy range for essential body fat varies, with men typically having 2-5% and women 10-13%. The overall healthy body fat range is around 8-19% for men and 21-33% for women. While excess body fat has adverse health effects, insufficient body fat can also be detrimental. Maintaining body fat percentage within the essential range should be discussed with a medical professional.

Storage fat accumulates in adipose tissue, including subcutaneous fat (deep under the skin) and visceral fat (around vital organs). Excessive storage fat can lead to being overweight and eventually to obesity if not addressed. Notably, being overweight doesn't necessarily imply excess body fat, as body weight includes factors like muscle, bone density, and water content. Highly muscular individuals may be classified as overweight.

Accumulation of body fat varies among individuals due to factors such as genetics, behavior, and lifestyle choices. Managing diet and exercise can mitigate stored fat. After age 40 or menopause, hormonal changes can lead to fat accumulation in specific areas.

Potential Complications of Excess Body Fat

The World Health Organization identifies obesity as a leading preventable cause of death, estimating significant annual fatalities in the U.S. Obesity is linked to a reduced quality of life, mental health issues, sleep apnea, and major causes of death like cardiovascular disease, stroke, certain cancers, and diabetes.

Excess body fat, particularly abdominal fat, disrupts hormonal balance and can increase the risk of cardiovascular disease. Visceral fat is associated with high LDL cholesterol, low HDL cholesterol, and insulin resistance, contributing to heart disease and diabetes. Managing visceral fat is crucial for maintaining overall health.

Measuring Body Fat Percentage

U.S. Navy Method:

Various techniques measure body fat, and the U.S. Navy method involves specific measurements to estimate body fat using equations. Waist, neck, and, for women, hip circumferences are measured.


The body fat percentage (BFP) is then calculated using the following formulas for males and females:

Body fat percentage (BFP) formula for males:

USC Units:

BFP = 86.010×log10(abdomen-neck) - 70.041×log10(height) + 36.76

SI, Metric Units:

BFP =                                                     495                                                                    

                    1.0324 - 0.19077×log10(waist-neck) + 0.15456×log10(height)   - 450

Body fat percentage (BFP) formula for females:

USC Units:

BFP = 163.205×log10(waist+hip-neck) - 97.684×(log10(height)) - 78.387

SI, Metric Units:

BFP =                                                        495                                                                             

                     1.29579 - 0.35004×log10(waist+hip-neck) + 0.22100×log10(height) - 450

BMI Method:

The BMI method estimates body fat percentage using the Body Mass Index (BMI). Specific formulas are used for adults and children based on BMI and age.

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

These calculations provide estimates, and for more accurate measurements, instruments like bioelectric impedance analysis or hydrostatic density testing are recommended.

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