Body Fat Percentage: Healthy Ranges and How to Calculate
What is Body Fat Percentage?
Body fat percentage is the proportion of fat mass to total body weight. It is a more accurate health indicator than BMI because it distinguishes between fat and lean mass.
Healthy Body Fat Ranges
For men: Essential 2-5%, Athletes 6-13%, Fitness 14-17%, Average 18-24%, Obese above 25%. For women: Essential 10-13%, Athletes 14-20%, Fitness 21-24%, Average 25-31%, Obese above 32%.
How to Calculate Body Fat
Our calculator uses the U.S. Navy Method: it takes your height, neck, waist, and hip measurements to estimate body fat percentage. No special equipment needed.
Why Track Body Fat?
Tracking body fat is more useful than tracking weight alone. You may lose fat while gaining muscle, which the scale will not show. Body fat percentage reveals true body composition changes.
Tips for Healthy Body Fat
Combine strength training with cardio. Eat adequate protein (1.6-2.2g per kg body weight). Get 7-9 hours of sleep. Stay consistent rather than pursuing rapid changes.