Body Fat Calculator
Body fat percentage is the percentage of body fat compared to total body weight. It reflects how much body fat one has and is commonly used to assess obesity. However, body fat percentage is not a fixed value and can vary depending on factors such as diet and exercise habits.
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In the past, a simple method for assessing obesity was using the Body Mass Index (BMI), calculated by dividing weight in kilograms by height in meters squared. While BMI is a commonly used reference, it often overlooks the actual amount of body fat. Therefore, to more accurately assess obesity, it's important to measure body fat percentage in addition to BMI, for a more objective result.
Generally, a body fat percentage exceeding 25% in adult males and 30% in adult females is considered obese, while percentages between 15% and 25% for males, and 20% and 30% for females, are considered normal. However, these figures may vary with age, as body fat percentage tends to increase with age.
Despite the widespread use of BMI, it has its limitations. For example, BMI does not reflect the actual composition of the body, making it difficult to accurately assess individuals with high body weight but low body fat. Therefore, measuring body fat percentage can complement BMI assessments, helping individuals better understand and evaluate their overall health status.
Healthy Body Fat Ranges For Adults
Tania developed the following standards based on DEXA's gold standard and related research (this standard applies to Asians and whites)
Men
| Age | 18 - 39 | 40 - 59 | 60+ |
|---|---|---|---|
| Underfat | 0 - 10% | 0 - 11% | 0 - 13% |
| Healthy | 11 - 21% | 12 - 22% | 14 - 24% |
| Overfat | 22 - 26% | 23 - 27% | 25 - 29% |
| Obese | 27 - 45%+ | 28 - 45%+ | 30 - 45%+ |
Women
| Age | 18 - 39 | 40 - 59 | 60+ |
|---|---|---|---|
| Underfat | 0 - 20% | 0 - 21% | 0 - 22% |
| Healthy | 21 - 34% | 22 - 35% | 23 - 29% |
| Overfat | 35 - 39% | 36 - 40% | 30 - 36% |
| Obese | 40 - 45%+ | 41 - 45%+ | 37 - 45%+ |
The American Council on Exercise Body Fat Categorization
| Description | Women | Men |
|---|---|---|
| Essential fat | 10 - 13% | 2 - 5% |
| Athletes | 14 - 20% | 6 - 3% |
| Fitness | 21 - 24% | 14 - 17% |
| Average | 25 - 31% | 18 - 24% |
| Obese | 32%+ | 25%+ |
High Body Fat Percentage
- Obesity: Excessive body fat can lead to obesity, which increases the risk of numerous health problems, such as heart disease, stroke, diabetes, and certain types of cancer.
- Metabolic Syndrome: High body fat percentage is often associated with metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, abnormal cholesterol levels, and excess abdominal fat. Metabolic syndrome significantly increases the risk of heart disease, stroke, and type 2 diabetes.
- Insulin Resistance: Elevated body fat levels can lead to insulin resistance, where the body's cells become less responsive to insulin. This can result in high blood sugar levels and eventually type 2 diabetes.
- High Blood Pressure: Excess body fat, particularly visceral fat, can increase blood pressure, leading to hypertension and an increased risk of heart disease and stroke.
- Dyslipidemia: High body fat percentage is often associated with abnormal lipid levels in the blood, such as high triglycerides and low HDL cholesterol, which contribute to cardiovascular disease risk.
- Joint Pain: Excessive weight can put strain on joints, leading to conditions such as osteoarthritis and joint pain, particularly in weight-bearing joints like the knees and hips.
- Sleep Apnea: Obesity-related sleep apnea is a serious sleep disorder where breathing repeatedly stops and starts during sleep, leading to fragmented sleep and daytime fatigue.
- Reduced Quality of Life: High body fat percentage can impact physical mobility, self-esteem, and overall quality of life. It may also lead to psychological issues such as depression and anxiety.
Low Body Fat Percentage
- Impaired reproductive function: Low body fat percentage may negatively affect the secretion of sex hormones, thereby affecting the function of the reproductive system, leading to menstrual irregularities or infertility.
- Osteoporosis: Fat is an important source of calcium absorption in the body. Low body fat percentage may lead to osteoporosis and increase the risk of fractures.
- Decreased immune function: Adequate fat is crucial for immune system function. Low body fat percentage may lead to decreased immune function, increasing the risk of infections and diseases.
- Energy deficiency: Low body fat percentage may result in energy deficiency, affecting the normal function of various physiological processes in the body, especially for individuals engaged in long-term high-intensity exercise.
- Abnormal physiological cycles: In women, low body fat percentage may lead to menstrual irregularities or amenorrhea, affecting fertility and overall health.
- Poor mental health: Low body fat percentage may affect brain function, leading to mood swings, anxiety, and depression.
- Muscle loss: Low body fat percentage may lead to muscle loss, affecting strength and endurance.
- Malnutrition: Low body fat percentage may indicate malnutrition, affecting the absorption and utilization of various nutrients in the body.