Body Fat Percentage (BFP) Calculator
The Body Fat Percentage (BFP) Calculator estimates the percentage of fat in your body compared to lean mass, which includes muscles, bones, water, and organs. Monitoring body fat percentage can provide valuable insights into your health and fitness status, as it helps distinguish between fat mass and lean mass.
How to Calculate Body Fat Percentage
There are various methods for calculating body fat percentage, but one common approach is using the Navy Method, which requires measurements of waist, neck, and height (and hips for women).
Navy Method Formula:
- For Men:
BFP=86.010×log10(waist−neck)−70.041×log10(height)+36.76 - For Women:
BFP=163.205×log10(waist+hips−neck)−97.684×log10(height)−78.387
Measurements:
- Waist: Measurement around the narrowest part of the waist.
- Neck: Measurement around the neck.
- Height: Height in centimeters.
- Hips (for women): Measurement around the widest part of the hips.
What the Result Means
Body fat percentage provides a clearer picture of body composition than weight alone. Here are some general classifications of body fat percentage:
- Essential Fat: 10-13% for women, 2-5% for men
- Athletes: 14-20% for women, 6-13% for men
- Fitness: 21-24% for women, 14-17% for men
- Average: 25-31% for women, 18-24% for men
- Obese: 32% and above for women, 25% and above for men
Improving Health Based on BFP Results
- If BFP is High:
- Diet: Adopt a balanced diet with a focus on whole foods, reducing processed foods and sugars.
- Exercise: Incorporate both aerobic exercises (like running, swimming) and strength training to increase muscle mass and promote fat loss.
- Hydration: Drink plenty of water, as proper hydration supports metabolism and overall health.
- If BFP is Healthy/Athletic:
- Maintain Lifestyle: Continue with your current diet and exercise routines.
- Monitor Regularly: Regularly check your BFP to ensure it remains within a healthy range, adjusting your lifestyle as needed.