More Important Than Weight
Body fat percentage is a more accurate indicator of health and fitness than BMI, as it differentiates between fat mass and lean mass (muscles, bones, water).
Understanding and tracking your body fat percentage is essential for anyone looking to improve their body composition, not just lose weight on the scale.
To find out your percentage, use our Body Fat Calculator .
How is Body Fat Calculated?
US Navy Method (Our Calculator)
Uses body measurements (neck, waist, hip) and height. Practical and accessible.
Accuracy: ~97%
Skinfold Calipers
Measures skin folds at specific points on the body.
Accuracy: ~96% (depends on evaluator)
Bioimpedance
Scales that send a light electrical current through the body.
Accuracy: ~95% (varies with hydration)
DEXA Scan
Considered the gold standard. Uses X-rays to measure body composition.
Accuracy: ~99%
Interpretation of Results (Ranges)
For Men
For Women
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How to Reduce Body Fat Percentage
Nutrition 🥗
- • Maintain a moderate calorie deficit (300-500 kcal/day).
- • Consume enough protein (1.6-2.2 g/kg) to preserve muscle.
- • Prioritize whole foods and avoid ultra-processed ones.
Exercise 💪
- • Combine strength training (to build muscle) with cardio (to burn calories).
- • HIIT (High-Intensity Interval Training) is very effective.
- • Be consistent: at least 3-4 times a week.
Calculate Your Body Fat Now!
Use our calculator and get a reliable estimate of your body fat percentage in seconds.
Use the Calculator