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Body Fat Calculator

How much Body Fat are you carrying? Find out if you are in the healthy range. This Body Fat calculator is based on a formula developed by the US Navy. First, your body fat percentage is simply the percentage of fat your body contains. If you weigh 140 pounds and are 10% fat, it means that your body consists of 14 pounds fat and 126 pounds lean body mass (bone, muscle, organ tissue, blood,...). A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. Check out this Body Fat Chart which describes fat ranges and their associated categories.

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  • Body Fat Chart

    BMI Calculator » Body Fat Chart

    The following Body Fat Chart describes body fat ranges and their associated categories.

    Body Fat Percentage Categories

    Classification Women (% fat) Men (% fat)
    Essential Fat 10-12% 2-4%
    Athletes 14-20% 6-13%
    Fitness 21-24% 14-17%
    Acceptable 25-31% 18-25%
    Obese 32%+ 25%+

    Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss.

    For example, let's say you are a 130 pound woman with 23% body fat, and your goal is to lose 20 pounds. Initial body fat 130 pounds.

    Initial body fat 130 pounds x 0.23 body fat = 30 pounds body fat
    Lean body mass 130 pounds total - 30 pounds fat = 100 pounds lean body mass (bones, organs,...)
    Goal 130 pounds - 20 pounds = 110 pounds

    As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100 pounds of lean body mass, but would only be carrying 10 pounds, or only 9% body fat. From the body fat chart above, you can see that this is a dangerously low percentage.

    A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:

    130 pounds x 0.18 = 23 pounds body fat
    100 pounds lean body mass + 23 pounds body fat = 123 pounds goal weight.

    So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.

    So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

  • Body Fat Formula

    BMI Calculator » Body Fat Formula

    If you are unable to use our Body Fat Calculator, or if you are interested in how your Body Fat Percentage is calculated, this page has the mathematical Body Fat Formula.

    The best time to use this formula, is in the morning. Your body weight and waist measurements are the most accurate just after you wake up from 7-8 hours of sleep.

    The formula below will not calculate your exact body fat percentage. The most accurate way is underwater weighing, but this formula should give you a consistent measurement you can use as a guideline so you can determine if you're losing body fat and/or muscle.

    Body Fat Formula For Women

    Factor 1 (Total body weight x 0.732) + 8.987
    Factor 2 Wrist measurement (at fullest point) / 3.140
    Factor 3 Waist measurement (at naval) x 0.157
    Factor 4 Hip measurement (at fullest point) x 0.249
    Factor 5 Forearm measurement (at fullest point) x 0.434
    Lean Body Mass Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
    Body Fat Weight Total bodyweight - Lean Body Mass
    Body Fat Percentage (Body Fat Weight x 100) / total bodyweight

    Body Fat Formula For Men

    Factor 1 (Total body weight x 1.082) + 94.42
    Factor 2 Waist measurement x 4.15
    Lean Body Mass Factor 1 - Factor 2
    Body Fat Weight Total bodyweight - Lean Body Mass
    Body Fat Percentage (Body Fat Weight x 100) / total bodyweight
  • Underweight Treatment

    BMI Calculator » Underweight Treatment

    The best way to add weight is to increase your intake of complex carbohydrates, particularly whole grain ones. Foods like whole wheat bread, muffins, pasta, crackers, and bagels are good to include. Also, legumes and fruits would be wise choices.

    In order to gain weight, you will have to eat more calories. You will need to include regular exercise and strength training into your lifestyle in order to prevent gaining too much weight as fat. And, as I mentioned, those extra calories should come mainly from additional carbohydrate.

    To start, set up a realistic goal weight for yourself. You may need to resign yourself to a less than (what you may consider) an ideal weight. Make good nutrition your priority, and weight gain the second.

    It is best to gain weight slowly and steadily. This will help to ensure that your weight gain is in the form of lean body mass and not excessive fat. Don't try to gain more than 1/2 pound a week.

    Some more tips

    • Drink 6-8 glasses of distilled water a day.
    • Eat frequent but small meals.
    • Eat lots of raw fruits and vegetables (green leafy vegetables are great)
    • Do not drink coffee, alcohol, soda pop
    • Do not eat processed foods; white sugar, white flower
    • Avoid red meat and animal fats.
    • Reduce intake of dairy products.
    • Do not smoke and avoid second hand smoke.
  • Overweight Treatment

    BMI Calculator » Overweight Treatment

    Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, if you consume fewer calories than you burn, you will lose weight. You can do this by becoming more physically active or by eating less.

    You didn't put on extra weight overnight so it is equally unrealistic to take it off quickly. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve.

    Here are some very simple changes that you can start today that will greatly improve your chances of weight loss success:

    Eliminate Red Meat

    If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices. Build your meals around fish or poultry.

    Cut out fried foods

    Grill, bake, roast, broil or boil your food. This also means doing without French Fries and snack foods like Potato Strings, Chips,...

    Start with a soup or a salad

    By starting dinner with a soup or salad, you will curb your hunger, which will in turn help you keep portion sizes in check and prevent you from overeating.

    Stop Cola consumption

    For every 20 ounces of Coca-Cola you drink, you're consuming 250 calories. If you're trying to consume around 1500 calories a day in order to lose weight, you can blow your entire calorie budget on soda!

    Drink water

    Reach for the goal of eight glasses a day. Even if you don't drink eight, you're drinking more than usual.

  • BMI Calculator » Obesity Treatment

    BMI Calculator » Obesity Treatment

    The method of treatment depends on your level of obesity, overall health condition, and motivation to lose weight.

    Treatment includes a combination of diet, exercise, behavior modification, and sometimes weightloss drugs. In some cases of severe obesity, gastrointestinal surgery may be recommended.

    If you are overweight, losing as little as 7-10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes.

    Slow and steady weight loss of no more than 1-2 pounds per week is the safest way to lose weight. Too rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones and nutrient deficiencies. Making long-term changes in your eating and physical activity habits is the only way to lose weight and keep it off!

    Whether you are trying to lose weight or maintain your weight, you must improve your eating habits. Eat a variety of foods, especially pasta, rice, wholemeal bread, and other whole-grain foods. Reduce your fat-intake. You should also eat lots of fruits and vegetables.

    Making physical activity a part of your daily life is an important way to help control your weight. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in stages: 10 minutes here, 20 minutes there, providing it adds up to 30 minutes a day.

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