Body fat percentage calculates the amount of total fat in the body. It includes both essential body fat and storage fat. Body fat percentage is a more insightful metric for health and fitness than weight or BMI alone, as it directly reflects the amount of fat in the body.
The human body has two different types of fats: essential body fat and storage body fat. Essential body fat is the minimum amount of fat or base-level fat necessary for optimal body functions such as reproductive functions, temperature control, hormonal regulation, and vitamin absorption.
Storage body fat is the amount of fat accumulated in adipose tissues. It can be stored under the skin (subcutaneous fat) or inside the abdominal cavity (visceral fat). Excessive storage of fat leads to overweight, obesity, and weight-related health problems.
This article provides a comprehensive guide on various methods for estimating body fat percentage, healthy ranges for men and women, and how to use body fat percentage to achieve fitness goals.
What is body fat percentage?
Your body weight consists of fat mass and lean mass. Fat mass accounts for the amount of fat or adipose tissue in the body, while lean mass reflects the body mass occupied by organs, muscles, and bones.
Body fat percentage is a better indicator of health risks than BMI or weight. BMI is obtained by dividing your weight (in kilograms) by height (in meters square). It does not give information about body composition and fat mass, which is essential for determining health risks.
Why body fat matters
The body fat percentage provides a more accurate estimate of your fitness and health risk associated with body fat compared to weight or BMI for the following reasons.
Distinguishes muscle from fat
Body weight does not differentiate between lean mass (which consists of muscle, bone, and organs) and fat mass. Body mass index is calculated by using body weight and height. In other words, BMI cannot provide information about lean mass and fat mass separately.
Two people with the same weight and height (and BMI) can have different body compositions and health risks. Individuals with greater fat mass and less lean mass are more prone to health risks compared to those with lower fat mass and higher muscle mass.
A better indicator of health risks
Excess body fat stored in the form of visceral fat (around organs), is linked to increased risks of cardiovascular issues such as heart disease, high cholesterol levels, hypertension, and stroke, metabolic problems like type 2 diabetes, cancers (particularly breast cancer and colorectal cancer) and other chronic conditions, even within a “healthy” BMI range. It shows that body fat percentage is a better predictor of these health risks compared to BMI.
More relevant for fitness goals
Body fat percentage is a more relevant metric for athletes and fitness enthusiasts who aim to optimize and boost their performance and aesthetics. They focus on building more muscle mass and shedding fat mass.
Tracks progress more effectively
If you plan to lose or gain weight, body fat percentage can provide a more accurate reflection of your progress during your weight management journey than just tracking weight. Aim for a low body fat percentage and higher muscle mass when gaining weight. If you plan to lose weight, try to reduce body fat percentage instead of muscle mass.
Methods for estimating body fat percentage
The following methods are used to estimate body fat percentage:
High accuracy (clinical/specialized)
Dual-energy X-ray absorptiometry (DEXA)
DEXA or dual-energy X-ray absorptiometry scans your body to accurately detect your body composition. It provides a detailed analysis of your fat mass, muscle mass, and bone density. In the United States, a DEXA scan typically costs between $40 and $150 and is readily accessible to patients who wish to check their body fat percentage or bone density. It uses low-energy X-rays to accurately provide information about total fat percentage, fat mass index, visceral adipose tissues, skeletal muscle mass, resting metabolic rate, and whole-body bone density.
Hydrostatic weighing (underwater weighing)
Hydrostatic weighing was considered a gold standard test for measuring body fat percentage before the invention of the MRI and CT scan. In this test, the administrators measure your body weight on land and underwater. The difference between the measurements helps them determine the body fat percentage. It works on Archimedes’ principle which states that when an object is submerged in water, it displaces a certain amount of liquid, which is equal to the volume of that object. Fat is less dense than bones and muscles. If you weigh more underwater, it means your body fat percentage is less. Low underwater weight reflects a high body fat percentage.
Although this method can accurately measure your body fat percentage, there are certain limitations. Your body needs to be fully submerged underwater, which requires specialized equipment and trained administrators. According to research, hydrostatic weighing is 1.8 to 2.8% more accurate than advanced scanners for analyzing body fat percentage.
Air-displacement plethysmography (bod pod)
APD or Air displacement plethysmography analyses body mass, volume, and body density. Body density can help determine fat-free mass. BOP POD is the trade name for this procedure. In this procedure, the body composition is calculated with the help of known densities of soft tissues. First, body density is calculated using body mass and volume. Afterwards, fat percentage and fat-free mass are calculated with the help of the following equations:
- Fat percentage = [495/Density] – 450
- Percent FFM (fat-free mass) = 100 – Fat Percentage
BOP POD has the same accuracy as hydrostatic weighing but is more comfortable, quicker, and convenient to perform. However, this method is expensive and has limited availability.
3D body scanners
3D body scanners generate 3D images of your body by using infrared sensors. To get a 3D scan, you have to stand on a rotating platform for a few minutes, or you have to stay still while the scanner moves around you. The scammer detects your body composition and boy shape.
These scanners are gaining popularity due to their ease of use and quick results. However, these are not commonly available. They have good accuracy with an error of approximately 4% of body fat.
Moderate accuracy (professional/home use)
Skinfold calipers
Skinfold calipers are used for measuring fat under the skin (subcutaneous fat). These calipers pinch the body fat to measure its thickness at various sites of the body. Typically, 2-3 measurements are taken for each site, and their average is calculated for accurate measurements.
The following 7 areas are measured with the help of these callipers:
1. Chest
For men: Pinch the chest diagonally at the midpoint of the armpit and nipple and take the measurements.
For women: Draw an imaginary line between the armpit and the nipple. Pinch the skin at the lateral 1/3rd of the line. Take the measurement. Keep in mind that this measurement should be away from breast tissue.
2. Tricep
Draw an imaginary line between the shoulder and the elbow. Pinch the skin at the midpoint of the back of the upper arm vertically. Take the measurement.
3. Subscapular
Pinch the skin diagonally in the scapular region just below the shoulder blade to take an accurate measurement.
4. Midaxillary
Raise your hand over your head, ask your partner to pinch the skin vertically at the midpoint of the armpit and iliac crest, and take the measurement.
5. Abdominal
Pinch the vertical fold of your abdomen 2 cm right to your belly button. Take the measurement.
6. Suprailiac
Pinch the skin diagonally just above the iliac crest of your hip bone and track the measurement of the skinfold calliper.
7. Thigh
Draw an imaginary line between the hip bone and the kneecap. Pinch the skin vertically at the midpoint of this line and take the measurement.
Repeat all of these measurements 2 times on different occasions at the same time of the day to get accurate results. Mark the measurement locations to reduce the chances of error and take all measurements on the same side of the body.
Afterwards, the Jackson and Pollock 7-site formula is used to calculate body fat percentage.
Bioelectrical impedance analysis (BIA)
Bioelectrical impedance analysis (BIA) uses a small electric current to estimate body composition. Different body tissues have different water content. Electrical current passes through different tissues (muscle, fat, and bone) at different speeds. The machine calculated impedance (which is the resistance of electrical current) to calculate body composition.
Various types of BIA are available, including handheld BIA, leg-to-leg BIA, and hand-to-foot BIA. Although this method is reliable for estimating body fat percentage, there may be variability in accuracy depending on hydration levels and device quality. Factors such as room temperature, hydration status, placement of electrodes, and the analyzer itself can influence the measurements.
- Always measure at the same time of day under the same conditions.
- Ensure that you are properly hydrated and do not take the test after heavy sweating or dehydration.
- Conduct measurements before meals or at least 2–4 hours after eating.
- Avoid intense physical activity for at least 12 hours before testing.
- Remove all metal accessories before measurement.
- Use the same BIA device and follow the manufacturer’s protocol.
- Maintain the same body position during each test.
- Ensure the skin is clean and dry when you place electrodes.
- Avoid testing during hormonal fluctuations, especially during menstruation.
- Regularly calibrate the BIA device to maintain accuracy.
Lower accuracy (convenient estimates)
Body circumference measurements (tape measure methods)
Certain body circumference measurements also help determine body fat percentage. For example, the US. Navy fat measurement method is an old method to calculate body fat percentage with the help of neck circumference, weight, height, and hip circumference. It’s widely used because it’s practical, non-invasive, and doesn’t require expensive equipment.
Required measurements:
- For men:
- Neck circumference
- Waist circumference
- Height
- For women:
- Neck circumference
- Waist circumference
- Hip circumference
- Height
How to take the measurements:
- Neck circumference: Wrap the measurement tape around your neck. Take a measurement just below the larynx (Adam’s apple). The tape should neither be loose nor tight.
- Waist circumference: For men, wrap the measuring tape around the abdomen and measure at the level of the navel (belly button) or the narrowest part of the torso if the navel is not clear. For women, wrap the measuring tape around the narrowest part of the waist just above the belly button and below the rib cage. Take the measurement.
- Hip circumference (women only): Wrap the measuring tape around the widest point of the hips and buttocks and take the measurement.
- Height: Stand straight against the wall or stadiometer without shoes and ask your partner or friend to take the measurement in centimeters.
After taking measurements, you can calculate your body fat percentage with the help of these formulas:
- For men: Body Fat percentage = 86.010 × log10 (waist circumference − neck circumference ) − 70.041 × log10( height in cms) + 36.76
- For women: Body Fat percentage = 163.205 × log10 (waist circumference + hip circumference − neck circumference) − 97.684 × log10 (height) − 78.387
This method is easier to use, but it has a lower accuracy compared to direct body composition methods due to the risk of error when taking measurements.
Body fat percentage can also be calculated with the help of body mass index. For BMI calculation, you can use the NiceRx online BMI calculator. If you want to calculate it manually, insert height and weight measurements into this formula:
- Body mass index = Weight (in Kgs) / Height (in meters square)
Use the following formulas to calculate body fat percentage using the BMI:
- Adult men: Body fat percentage = 1.20 × BMI + 0.23 × Age – 16.2
- Adult women: Body fat percentage = 1.20 × BMI + 0.23 × Age – 5.4
- Boys: Body fat percentage = 1.51 × BMI – 0.70 × Age – 2.2
- Girls: Body fat percentage = 1.51 × BMI – 0.70 × Age + 1.4
Although this method is easier to use, but has certain limitations because BMI can not distinguish muscles from fat.
Body Fat Calculation for Males
Body density is calculated:
- Body Density = 1.112 – (0.00043499 × sum of skinfolds) + (0.00000055 × square of the sum of skinfold sites) – (0.00028826 × age)
Body fat percentage is calculated as:
- Body Fat Percentage = (495 / Body Density) – 450
Body Fat Calculation for Females
Body density is calculated:
- Body Density = 1.097 – (0.00046971 × sum of skinfolds) + (0.00000056 × square of the sum of skinfold sites) – (0.00012828 × age)
Body fat percentage is calculated as:
- Body Fat Percentage = (495 / Body Density) – 450
Although this method is very convenient to use, it has moderate accuracy. There might be a chance of error while taking skinfold measurements.
Body fat percentage chart: What your numbers mean
The American Council on Exercise (ACE) has categorized different body fat percentages as follows:
Body fat percentage chart for women
| Category | Percentage |
|---|
| Essential fat | 10% to 13% |
| Athletes | 14% to 20% |
| Fitness | 21% to 24% |
| Average | 25% to 31% |
| Obesity | ≥32% |
Body fat percentage chart for men
| Category | Percentage |
|---|
| Essential fat | 2% to 5% |
| Athletes | 6% to 13% |
| Fitness | 14% to 17% |
| Acceptable | 18% to 24% |
| Obesity | ≥25% |
According to the CDC, the average body fat percentage in the U.S. is as follows:
Body fat percentage by age group
| Age Group | Males Average Body Fat % | Females Average Body Fat % |
|---|
| Overall (20 and older) | 28.10% | 39.80% |
| Young Adults (20-39) | 26.10% | 37.80% |
| Older Adults (40-59) | 28.60% | 40.50% |
High body fat is linked to various health conditions such as obesity, diabetes, heart disease, and hypertension.
Understanding healthy body fat percentage ranges
According to health risks, body fat percentages are categorized as:
Body fat percentages and risks for women
| Category | 20 to 29 years | 30 to 39 years | 40 to 49 years | 50 to 59 years | 60 to 69 years |
|---|
| Low (Increased Health Risk) | Less than 14% | Less than 14% | Less than 14% | Less than 14% | Less than 14% |
| Excellent/Fit (Healthy) | 16.5% or less | 17.4% or less | 19.8% or less | 22.5% or less | 23.2% or less |
| Good/Normal (Healthy) | Between 16.6% and 19.4% | 17.5% to 20.8% | 19.9% to 23.8% | 22.6% to 27.0% | 23.3% to 27.9% |
| Fair/Average (Healthy) | Between 19.5% and 22.7% | 20.9% to 24.6% | 23.9% to 27.6% | 27.1% to 30.4% | 28.0% to 31.3% |
| Poor (Increased Health Risk) | Between 22.8% and 27.1% | 24.7% to 29.1% | 27.7% to 31.9% | 30.5% to 34.5% | 31.4% to 35.4% |
| High (Increased Health Risk) | Greater than 27.2% | Greater than 29.2% | Greater than 31.3% | Greater than 34.6% | Greater than 35.5% |
Body fat percentages and risks for men
| Category | 20 to 29 years | 30 to 39 years | 40 to 49 years | 50 to 59 years | 60 to 69 years |
|---|
| Low (Increased Health Risk) | Less than 8% | Less than 8% | Less than 8% | Less than 8% | Less than 8% |
| Excellent/Fit (Healthy) | 10.5% or less | 14.5% or less | 17.4% or less | 19.1% or less | 19.7% or less |
| Good/Normal (Healthy) | Between 10.6% and 14.8% | 14.6% to 18.2% | 17.5% to 20.6% | 19.2% to 22.1% | 19.8% to 22.6% |
| Fair/Average (Healthy) | Between 14.9% and 18.6% | 18.3% to 21.3% | 20.7% to 23.4% | 22.2% to 24.6% | 22.7% to 25.2% |
| Poor (Increased Health Risk) | Between 18.7% and 23.1% | 21.4% to 24.9% | 23.5% to 26.6% | 24.7% to 27.8% | 25.3% to 28.4% |
| High (Increased Health Risk) | Equal to or greater than 23.2% | Equal to or greater than 25.0% | Equal to or greater than 26.7% | Equal to or greater than 27.9% | Equal to or greater than 28.5% |
Keep in mind that these are general guidelines, and optimal ranges can vary based on individual goals, activity levels, and overall health.
Having too low or too high a body fat percentage is harmful. If your body fat is too low, you may have nutritional deficiencies, hormonal imbalance, low bone and mineral density, delayed wound healing, and a weaker immune system. Similarly, too high a body fat percentage can contribute to cardiovascular diseases such as heart disease, stroke, hypertension (high blood pressure), high cholesterol levels, and metabolic imbalances.
Body fat distribution plays a critical role in maintaining your health. Subcutaneous fat is generally present under the skin and provides cushioning and insulation to the skin. Visceral fat wraps your organs. Subcutaneous fat is less harmful than excessive visceral fat, but it is difficult to lose. Visceral fat is metabolically active, and it activates the release of cytokines that cause inflammation. It increases the risk of cardiovascular events and metabolic problems such as diabetes.
According to the CDC, average body fat percentages according to age are the following:
Average body fat percentage by age
| Age | Boys/Men | Girls/Women |
|---|
| 8–11 | 28.00% | 31.90% |
| 12–15 | 25.20% | 32.50% |
| 16–19 | 22.90% | 34.80% |
| 20–39 | 26.10% | 37.80% |
| 40–59 | 28.60% | 40.50% |
| 60–79 | 30.80% | 42.40% |
| 80 and over | 30.70% | 40.40% |
How to use body fat percentage for your fitness and health goals
You can use body fat percentage in the following ways to improve your health and fitness:
Setting realistic goals
Measure your body fat percentage and assess in which health category your body fat percentage falls. Set achievable body composition goals based on your current level and desired outcome. For example, if your health status is poor or average, set your goal to improve it and achieve an “Excellent/ Healthy” status.
Tracking progress
Keep a tracking app or journal to monitor your progress. Use the same method each time to track changes in body fat percentage over time. It may take a few months to notice significant changes in body fat percentage.
Tailoring nutrition and exercise
If you plan to reduce your body fat percentage, focus on a low-calorie diet and consume fewer calories than your total daily energy expenditure (TDEE). Create a calorie deficit in the body so your body can utilize extra fat. Incorporate cardiovascular exercises to lose fat and strength training in your routine to maintain and build lean mass.
Understanding plateaus
If you experience a plateau during weight loss, body fat percentage can help differentiate between a true plateau and fluctuations in water weight. You can modify your weight loss plan accordingly.
Why body fat matters more than weight
Body fat matters more than weight because it determines the body shape and health status. Two people with the same weight can look completely different due to body fat percentage. People who have more muscle mass look smarter than those with higher body fat because body fat causes body disfigurement.
Moreover, visceral fat stored in the body increases the risk of cardiovascular diseases and diabetes because it triggers inflammation in the body. In comparison, higher muscle mass is not associated with such health risks.
Real-life example: “A 200-lb bodybuilder is healthier than a 200-lb couch potato.”
This is due to different body composition. Bodybuilders have more muscle mass, and couch potatoes have greater fat mass.
Strategies for achieving a healthy body fat percentage
Follow these actionable and sustainable lifestyle strategies to reduce excess body fat:
Prioritize a nutrient-dense diet
Focus on a nutrient-rich and low-calorie diet such as whole grains, unprocessed foods, lean protein, fruits, and vegetables. Limit processed foods, sugary drinks, and unhealthy fats.
The best foods for fat loss are proteins, dietary fibers, and healthy fats. Add white poultry, fish, legumes, lentils, beans, peas, Greek yogurt, eggs, and almonds to your diet.
Fruits, green vegetables, whole grains, beans, peas, oats, kidney beans and chia seeds have more dietary fibers and a low glycemic index. They can help lose extra fat.
Create a calorie deficit of 250-500 calories per day. Calculate your total daily energy expenditure (TDEE) and take 10-15% fewer calories than your TDEE. This way, your body will consume excessive fat to meet the body’s energy requirements, and you will lose extra weight.
Do not enter starvation mode, as it has several harmful effects, including nutritional deficiencies, fatigue, a weakened immune system, low energy, mood changes, hormonal imbalances, and metabolic issues.
Engage in regular cardiovascular exercise
Regular cardiovascular exercises such as swimming, cycling, running, jogging, skipping, jumping jack, push-ups, rowing, squats, lunges, and boxing are helpful for burning calories and reducing overall body fat. Incorporate these exercises in your daily workout routine to manage your body fat percentage.
Incorporate strength training
Strength training builds the body’s muscle mass and reduces fat mass. Muscle tissues are metabolically more active and consume more energy than adipose tissues. Higher muscle mass increases the body’s energy expenditure, which contributes to fat and weight loss while preserving muscle mass.
A research study reflects that resistance training reduced body fat percentage by 1.46% and body fat mass by 0.55 kg over 4 weeks.
High-intensity interval training (HIIT) may be more effective at reducing body fat percentage compared to steady-state cardio exercises.
Manage stress levels
Chronic stress elevates the stress hormone cortisol in the body. High cortisol levels promote fat deposition, particularly in the abdominal area, contributing to a higher fat percentage and an increased risk of obesity.
Practice stress management techniques such as yoga and meditation. If you have uncontrollable anxiety or stress, consult a healthcare professional.
Ensure adequate sleep
Insomnia or insufficient sleep creates an imbalance in glucose metabolism, leading to insulin resistance, elevated cortisol levels, and disruption in neuroendocrine function. Dysregulation of glucose metabolism increases body fat percentage.
Ensure adequate sleep of at least 8-9 hours per night to optimize glucose metabolism and promote fat loss.
Stay hydrated
Water intake increases muscle mass and reduces body fat percentage. Stay adequately hydrated to improve your body’s metabolism and overall health.
Be patient and consistent
You can not lose extra body fat overnight. Achieving healthy body fat levels is a gradual process that requires consistency and sustainable lifestyle changes. Stay consistent with your healthy lifestyle, and you will start to notice significant positive changes over time.
FAQs about body fat percentages
What’s a healthy body fat for my age?
According to the American Council on Exercise (ACE), 21-24% of body fat percentage comes under the “fitness” category. It is a healthy body fat percentage.
Can I be ‘skinny fat’?
No, being skinny fat is not healthy. Although people with “skinny fat” bodies have a normal BMI, they are still at greater risk of developing insulin resistance, high blood pressure, diabetes, high cholesterol levels, heart disease, and stroke.
How often should I measure body fat?
You should measure your body fat every 2-4 weeks or when you notice any changes in your body weight (whether you gain or lose), or when the fitting of your clothing changes (it indicates weight changes).
When to seek professional guidance
If you have a body fat percentage that is too low or too high, it is better to consult with a healthcare professional, registered dietitian, or certified personal trainer for personalized advice. You can discuss your body composition goals with them, and they will give you a diet plan according to your body’s needs.
Moreover, if you have underlying health conditions such as type 2 diabetes, heart disease, hypertension, or any other weight-related problem, consult a licensed healthcare professional. If your BMI is 30 or greater, or your BMI is 27 or more with at least one weight-related health condition, they may advise you on weight loss medications such as semaglutide, tirzepatide, and retatrutide, according to your health condition.
Conclusion
Body fat percentage is a measure of how much fat your body has. It is a key indicator of health and fitness.
There are various methods of calculating body fat percentages, such as DEXA scan, hydrostatic weighing, Bod Pod, skin fold calipers, bioelectrical impedance analysis, and body circumference measurements. You can also use online body fat percentage calculators, such as the NiceRx body fat calculator, which are convenient to use and reliable.
Calculate your body fat percentage from any of the above-mentioned methods and use this information to set your health goals and make certain lifestyle choices. Lifestyle modifications such as regular exercise, low-calorie but nutrient-rich diet, adequate sleep and hydration, and stress management are helpful for maintaining a healthy body fat percentage. Remember, focusing on overall healthy habits is the most sustainable approach to achieving and maintaining healthy body composition.
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