Understand Your Body Composition
This advanced body fat calculator helps you estimate your body fat percentage using multiple methods, track progress, and understand health implications. Body fat percentage is a key indicator of your overall fitness and health, providing more insight than weight or BMI alone.
Multiple Calculation Methods
US Navy, BMI, and Jackson & Pollock methods for accurate estimations
Progress Tracking
Monitor your body composition changes over time
Personalized Insights
Get recommendations based on your specific body composition
Body Fat Calculator
Body Composition Goal Setting
Set Your Target Body Fat %
Goal Analysis
Recommendations for Reaching Goal
Set your target body fat percentage and enter your current metrics to get personalized goal analysis.
Understanding Body Fat
Body Fat Categories
| Description | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32+% | 25+% |
Ideal Body Fat by Age (Jackson & Pollock)
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 8.5% |
| 25 | 18.4% | 10.5% |
| 30 | 19.3% | 12.7% |
| 35 | 21.5% | 13.7% |
| 40 | 22.2% | 15.3% |
| 45 | 22.9% | 16.4% |
| 50 | 25.2% | 18.9% |
| 55 | 26.3% | 20.9% |
Health Impact of Body Fat
Essential Body Fat
Essential body fat is necessary for maintaining life and reproductive functions. The amount differs between men (2-5%) and women (10-13%) due to differences in reproductive function and hormone levels.
Storage Fat
Storage fat accumulates when excess energy from food isn't used. It can be categorized as visceral fat (around organs) or subcutaneous fat (under the skin). Visceral fat is more strongly linked to health risks.
Health Risks of Excess Body Fat
- Increased risk of cardiovascular disease
- Higher likelihood of type 2 diabetes
- Elevated blood pressure
- Reduced quality of life
- Sleep apnea and breathing problems
- Increased risk of certain cancers
- Hormonal imbalances
Benefits of Healthy Body Fat Levels
- Improved insulin sensitivity
- Better hormone regulation
- Enhanced immune function
- Improved energy levels
- Reduced inflammation
- Better athletic performance
Healthy Body Composition
A healthy body composition isn't just about body fat percentage—it's about the balance between fat and lean mass. Even within the "healthy" range, the optimal body fat differs based on age, gender, genetics, and fitness goals.