Understanding how much body fat you have can be really helpful, and our body fat calculator aims to help you calculate your body fat. 

I know you don’t want a long exposé on all the ins and outs of body fat, and I personally hate when websites require you to scroll down a lot to use the tool you came here to use. So while I will provide you with some more information about how the body fat calculator works and how to interpret your results, I will save this for after the body fat calculator itself. 

While I know most of you are here to simply calculate your body fat, before you get stuck into using our calculator, I would just like to remind you that we offer comprehensive online coaching. So if you need help with your own exercise program or nutrition, don’t hesitate to reach out. If you are a coach (or aspiring coach) and want to learn how to coach nutrition, then consider signing up to our Nutrition Coach Certification course. We do also have an exercise program design course in the works, if you are a coach who wants to learn more about effective program design and how to coach it. We do have other courses available too.

Body Fat Calculator

How to Use the Body Fat Calculator

Using the body fat calculator is fairly easy and straightforward, and will allow you to calculate your body fat. All you need to do is follow these steps:

1. Select Your Measurement System: Choose between metric or imperial. You must then be consistent with the measurements you input (i.e. don't measure circumferences in cm and weight in lbs, the units must be in the same system).
2. Select Gender: Choose between male and female. For females, an additional hip measurement will be required.
3. Input Measurements:
   • Height
   • Waist circumference
   • Neck circumference
   • For women, hip circumference
   • Weight
4. Click ‘Calculate’: The calculator will estimate your body fat percentage.
5. View Results: The result will provide an estimate of your body fat percentage, and very roughly what category this puts you in.

The only difficulty in using this calculator is in having accurate measurements. Having coached hundreds of people, I know many people are actually really unsure of how to take these measurements correctly. 

So, here are some guidelines to help you measure correctly:

Taking Tape Measurements

What You’ll Need:

• A flexible tape measure

Measuring Your Neck Circumference

Where to Measure:

• At the widest part of your neck, usually where your neck meets your shoulders, usually below the Adam’s apple if you are a man.

Steps:

1. Stand up straight with your shoulders relaxed.
2. Wrap the tape measure around the base of your neck, where your neck meets your shoulders. This is typically just below the Adam’s apple.
3. Ensure the tape is snug but not tight or excessively compressing the skin, and that it's level all the way around. 
4. Record the measurement in centimetres and/or inches.

Measuring Your Waist Circumference

Where to Measure:

• At the narrowest part of your waist, usually just above or at your belly button.

Steps:

1. Stand up straight and relax your stomach muscles.
2. Locate the narrowest part of your waist, typically just above your belly button. If you’re having trouble finding this, bend slightly to the side, this is where the natural crease forms.
3. Wrap the tape measure around your waist at this narrowest point. Ensure the tape is parallel to the floor, snug, but not compressing the skin.
4. Breathe normally and avoid sucking in your stomach.
5. Take the measurement and record it in centimetres and/or inches.

Measuring Your Hip Circumference

Where to Measure:

• At the widest part of your hips and buttocks.

Steps:

1. Stand with your feet together.
2. Locate the fullest or widest part of your hips and buttocks. This is typically about 18-23 cm (7-9 inches) below your waist measurement, but it varies depending on body shape.
3. Wrap the tape measure around this widest part, keeping it parallel to the ground.
4. Ensure the tape is snug, but not too tight, and lies flat against your skin without digging in.
5. Record the measurement in centimetres and/or inches.

Understanding Body Fat

Now, I said I wouldn’t pontificate about body fat until after you were able to use the calculator, but now you have had a chance to use it, my time has come to discuss more about body fat, calculating body fat and this body fat calculator more broadly.

What is Body Fat?

Body fat is more than just an aesthetic concern, and it is actually an essential part of our overall biology, and plays key roles in our bodily functions. Fat (adipose tissue) serves several purposes beyond just being a form of energy storage. It can be categorised into two main types: essential fat and storage fat.

• Essential fat is the amount of fat your body needs to perform everyday functions. It’s vital for cushioning organs, regulating body temperature, supporting cell function, and even helping with hormone regulation. For women, essential fat plays an additional role in reproductive health, which is why they tend to have a slightly higher percentage of body fat compared to men. Without essential fat, your body wouldn’t be able to function properly, as it plays a protective role in keeping critical systems working.
• Storage fat, on the other hand, is the excess fat stored in the body. It serves as a reserve of energy that the body can tap into when needed, such as during periods of physical activity or when food intake is low. Storage fat also helps insulate the body, keeping you warm by providing a layer of protection against cold temperatures. However, while some storage fat is normal and healthy, too much of it can lead to problems. Excessive storage fat, especially around the abdomen (and especially in the form of visceral fat around the organs), increases the risk of developing chronic health conditions like heart disease, type 2 diabetes, and joint problems. This is why maintaining a healthy balance of body fat is important for overall health.

The percentage of body fat that’s considered healthy varies between individuals, and factors like gender, age, and genetics all play a part. Men generally carry less body fat than women because their bodies aren’t designed for pregnancy. For example, while a healthy range of body fat for men might extend up to 20% before they start seeing issues, women can have body fat up to around 30% or even more in some cases and still experience robust health.

It’s important to remember that body fat is not inherently bad. In fact, having the right amount of fat is actually vital for health. However, like most things, the right balance is key. Too much fat can lead to health complications, while too little fat can result in a lack of energy, weakened immunity, and other physical issues.

Knowing your body fat does provide a more accurate picture of your overall health than simply having a body weight measurement. While a scale measures your total body weight, it doesn’t distinguish between fat, muscle, bone, or water. By understanding your body fat percentage, you can get a better sense of whether your body composition is healthy and in the right range for your goals. You can develop a more tailored approach to achieving your goals.

Why Measuring Body Fat is Important

As I touched on earlier, while scales give you a simple number (your weight) they don’t offer much insight beyond that. It is a very low-resolution measurement. Two people might both weigh 100kg, but one could be a competitive bodybuilder with 5% body fat, while the other could be significantly overweight with 40% body fat. Despite having the same weight, their body composition is wildly different. This is where being able to measure body fat becomes very helpful, as it provides much more detailed information than weight alone.

There are several reasons why understanding your body fat percentage and overall body composition is crucial, and it goes far beyond just aesthetics.

Health Risk Assessment

Carrying excess body fat, particularly visceral fat (the kind that surrounds your internal organs), is closely tied to a variety of serious health conditions. Higher body fat levels increase your chances of developing:

• Heart disease: Fat, particularly around your abdomen, can elevate cholesterol and blood pressure, putting extra stress on your heart.
• Type 2 diabetes: Excess fat can interfere with how your body regulates insulin, potentially leading to insulin resistance and diabetes.
• Hypertension: The buildup of fat contributes to arterial stiffness, raising blood pressure.
• Certain cancers: Fat tissue can release hormones and inflammatory substances that increase the risk of cancers like breast and colon cancer.

While BMI (Body Mass Index) is often used to assess health risks, it doesn’t distinguish between fat and muscle. This means that if you are someone with a lot of muscle, you might be classified as overweight or obese using BMI alone. On the other hand, measuring body fat percentage offers a much clearer view of your health risks, particularly those associated with obesity and chronic diseases.

Tracking Body Composition Progress

For anyone working to improve their body composition, focusing on body fat percentage instead of weight can provide much clearer insights. One of the key advantages is distinguishing between fat and muscle. If you’re exercising, especially if you’re doing both strength training and cardio, you may lose fat and gain muscle simultaneously. This can result in little or no change in overall weight, even though your body composition has improved significantly. Monitoring your body fat percentage allows you to see whether you’re losing fat, gaining muscle, or both. 

Focusing solely on the scale can very often lead to frustration, especially when the number doesn’t change despite your hard work. Measuring body fat percentage can help shift your focus from weight to health, giving you a clearer, more realistic picture of your progress. Understanding that muscle gain can offset fat loss on the scale can ease unnecessary anxiety, encouraging a healthier relationship with your body. This change in focus can promote a positive body image, moving the emphasis away from reaching a "perfect" weight and instead towards overall health and fitness.

I have had many coaching clients who have been in the situation where they are losing fat and building muscle, and the scales aren’t moving all that much. Having at least a waist circumference measurement in addition to weight can be really helpful in determining if progress is actually being made. We see ourselves in teh mirror all the time, so it can be difficult to be more objective in our assessment of body composition progress. So being able to roughly determine your body fat percentage is incredibly helpful. 

Having this data also helps you set more specific goals. Whether your aim is to reduce fat, build muscle, or maintain your current body composition, tracking body fat gives you a more accurate measure of progress and allows you to adjust your plan accordingly.

Optimising Calorie Intake 

Your body fat percentage plays a key role in determining your Basal Metabolic Rate (BMR) (the number of calories your body requires just to maintain basic functions while at rest). People with more muscle tend to have a higher BMR, as muscle tissue requires more energy to maintain than fat does. Whereas fat is less metabolically active tissue, and as such doesn’t burn as many calories at rest. 

By knowing your body fat percentage, you can better account for your calorie needs, and thus better tailor your diet to meet your body’s specific caloric needs. This allows for smarter calorie management overall, and should allow you to fuel your body in a way that aligns with your health and fitness goals.

Long-Term Health Monitoring

As we age, our body composition naturally changes. Muscle mass decreases, while fat levels tend to rise, especially if physical activity drops. This shift can lead to a condition called sarcopenia (age-related muscle loss), which impacts mobility, strength, and overall quality of life. 

Tracking body fat also allows you to monitor muscle mass, which is particularly important as you age. Maintaining muscle is crucial for preventing sarcopenia, which not only affects strength and mobility but can also increase the risk of falls and other injuries. 

Ultimately, tracking your body fat percentage over time allows you to monitor body fat changes and take action to maintain a healthy balance between muscle and fat. Keeping muscle mass and fat levels in check is vital to preventing age-related declines and maintaining independence as you grow older.

Personalised Plan 

Understanding your body fat percentage enables you to create a personalised plan for your body, and allows you to create a much more tailored approach with nutrition and exercise. A one-size-fits-all approach to health rarely works, especially when it comes to diet and fitness. We all have different goals and different starting positions, and thus we need different approaches to accomplish our goals. 

For instance, if you know you’re carrying excess fat, you might focus more on calorie control and maybe do more cardio to help facilitate a calorie deficit. On the other hand, if your goal is to build muscle without gaining excessive body fat, you’ll want to prioritise strength training and ensure you aren’t being too excessive or aggressive with your calorie surplus. By measuring your body fat, you can fine-tune your approach, making your efforts much more effective.

There are many more reasons why someone may consider measuring their body fat, but these should hopefully show you that it is much more than just vanity and a desire to optimise the look of the physique. Measuring your body fat percentage offers a relatively more comprehensive view of your health than weight alone. It helps you assess your risk for chronic diseases, track your fitness progress, manage your diet better, and monitor changes in body composition as you age. By focusing on body fat rather than just the number on the scale, you can create more personalised strategies to reach your health and fitness goals. Additionally, this shift in focus can foster a healthier relationship with your body, emphasising long-term health over short-term fluctuations on the scale. Some individuals may develop disordered thinking towards their body fat level, but this is much less culturally engrained than something like weight. 

Different Methods of Measuring Body Fat

When it comes to measuring body fat, there are actually several methods available, and each offers varying levels of accuracy, accessibility, and cost. This body fat calculator is obviously a very useful method, as it is a free body fat calculator and it really only requires you to take a few measurements and input them correctly. However, understanding the different options available to you and their pros and cons can help you to choose the best method based on your personal fitness goals, budget, and available equipment. 

Below are some of the most commonly used methods for measuring body fat, ranging from simple, affordable techniques to highly accurate but more expensive options.

Skinfold Calipers

This method involves pinching and measuring the thickness of skinfolds at various points on the body, such as the abdomen, triceps, and thighs, using specialised callipers.

Accuracy: Skinfold measurements can be fairly accurate when performed by a trained professional with professional equipment, but the results depend heavily on the skill of the person taking the measurements and the individual’s fat distribution. The cheap plastic callipers that most people buy are highly unlikely to be accurate, and I have seen them be off by quite a substantial margin.

How It Works: Measurements are taken at several key points on the body, and these are then used in a formula or chart to estimate body fat percentage.

Pros: Skinfold callipers are inexpensive, portable, and relatively easy to use in a gym or home setting. In the hands of a very skilled practitioner, they can provide a reasonable estimate of body fat when done correctly.

Cons: The accuracy can be inconsistent, especially if the person conducting the test lacks experience. Additionally, this method may be less accurate for individuals with very high or very low body fat percentages. This method also requires a highly skilled practitioner, and it also generally requires more expensive callipers to be accurate.

Bioelectrical Impedance Analysis (BIA)

BIA uses a small, painless electrical current that passes through the body to measure body fat based on how easily the current travels through tissues. Since fat has more resistance to electricity than muscle, the device estimates body fat percentage based on this resistance.

Accuracy: While quick and convenient, the accuracy of BIA can fluctuate depending on factors such as hydration, recent food intake, and body temperature. More advanced BIA machines, typically found in professional settings, tend to be more accurate than consumer-grade devices.

How It Works: Devices like handheld monitors or smart scales send the electrical current through the body and display the body fat percentage on the screen.

Pros: BIA is quick, non-invasive, and relatively affordable. It is widely accessible through home scales or gym equipment.

Cons: The results can be skewed by various factors, making it less reliable than more advanced methods like DEXA or hydrostatic weighing.

Dual-Energy X-Ray Absorptiometry (DEXA)

DEXA uses low-level X-rays to measure bone density, fat, and muscle mass. It provides a highly accurate assessment of body composition and even shows fat distribution across different regions of the body.

Accuracy: This method is considered one of the most accurate for measuring body fat, often regarded as the gold standard in body composition analysis.

How It Works: The individual lies on a table while a machine scans the body, providing a detailed breakdown of fat, muscle, and bone mass.

Pros: DEXA is highly accurate and also provides valuable information about bone health, making it useful for diagnosing osteoporosis.

Cons: It’s expensive and requires specialised equipment typically found in medical or research facilities. The process also involves exposure to a very low level of radiation.

Hydrostatic Weighing (Underwater Weighing)

Hydrostatic weighing measures body density by comparing a person’s weight on land to their weight underwater. Because fat is less dense than water, it allows for a precise calculation of body fat percentage.

Accuracy: This method is highly accurate and has long been considered a benchmark for measuring body composition.

How It Works: After exhaling all air from the lungs, the individual is submerged in water. The difference between their land weight and underwater weight is used to calculate body fat.

Pros: Hydrostatic weighing is very accurate and reliable.

Cons: The method is time-consuming, requires access to specialised equipment and a water tank, and can be uncomfortable for some people due to the need to be fully submerged.

Air Displacement Plethysmography (Bod Pod)

Similar to hydrostatic weighing, the Bod Pod measures body composition by calculating body volume and density, but it uses air displacement instead of water.

Accuracy: The Bod Pod is highly accurate, providing results comparable to hydrostatic weighing.

How It Works: The individual sits inside a small chamber, and changes in air pressure are used to determine body volume. The results are then used to estimate body fat percentage.

Pros: This method is quick, non-invasive, and highly accurate.

Cons: Like hydrostatic weighing, it requires specialised equipment and can be expensive, limiting its accessibility.

3D Body Scanners

A newer method for measuring body fat, 3D body scanners use imaging technology to create a detailed model of the body from which body fat percentage is estimated.

Accuracy: This method is moderately accurate, though still improving as the technology advances.

How It Works: The individual stands still while the scanner captures a 3D image. Software then analyses the image and estimates body fat percentage based on body shape and size.

Pros: 3D body scanning is quick, non-invasive, and provides detailed body composition data.

Cons: It is still relatively expensive, and the accuracy may not match that of more established methods like DEXA or hydrostatic weighing.

Magnetic Resonance Imaging (MRI) and Computed Tomography (CT) Scans

MRI and CT scans are typically used for medical imaging but can also be employed to measure body fat, especially visceral fat.

Accuracy: Both methods are extremely accurate, particularly for measuring fat distribution within the body.

How It Works: These scans create detailed images of internal tissues, providing precise measurements of body fat.

Pros: MRI and CT scans are highly accurate and particularly valuable for assessing fat around the organs, which is linked to many health risks.

Cons: These methods are very expensive and usually reserved for medical purposes rather than routine body fat measurement.

Near-Infrared Interactance (NIR)

NIR measures body fat by emitting infrared light and measuring how much is absorbed by fat and muscle tissues.

Accuracy: It is less accurate than methods like DEXA or BIA but can provide a rough estimate of body fat.

How It Works: A device is placed against the skin, often on the bicep, and the light absorption is measured to estimate body fat.

Pros: NIR is quick, non-invasive, and relatively affordable.

Cons: Its accuracy is limited compared to more advanced methods, and it may not be reliable for all body types.

US Navy Method (Circumference-Based Measurements)

The US Navy Method uses circumference measurements of the waist, neck, and hips (for women) to estimate body fat percentage. Our body fat calculator uses this method to give you an estimation of your body fat.

Accuracy: While less accurate than advanced methods, it provides a decent estimate that is easy to use for most people.

How It Works: Using a tape measure, you record the circumferences of specific body parts and then input them into a formula to calculate body fat percentage.

Pros: This method is inexpensive, quick, and can be done anywhere with a measuring tape.

Cons: It doesn’t directly measure body fat and may not be as accurate for people with unusual body shapes.

Ultimately, choosing the best method for measuring body fat depends on your goals, budget, and access to equipment. Highly accurate methods like DEXA and hydrostatic weighing offer precise results but can be expensive and difficult to access. On the other hand, more accessible methods like BIA and a body fat calculator method can provide a good balance between cost and convenience but may not be as precise. For most people, using a combination of methods and tracking changes over time is a practical approach to understanding body composition and achieving health and fitness goals.

How Accurate is Our Body Fat Calculator Compared to DEXA?

As I outlined above, the U.S. Navy Method (which our body fat calculator uses) isn’t as accurate as some of the other methods. But I know you want to know how accurate it is compared to something like DEXA (which is the gold standard). 

Here’s a breakdown of the key differences in terms of accuracy, reliability, and practicality.

Accuracy of Our Body Fat Calculator 

Our body fat calculator estimates body fat percentage based on circumference measurements. For men, the neck and waist are measured, while for women, the hips are also included. This data is plugged into a formula that calculates an estimate of body fat percentage.

Estimated error range: Our body fat calculator typically has an error margin of around 3-5% when compared to more precise methods like DEXA. This means that your body fat estimate might be off by a few percentage points depending on factors such as body shape, muscle mass, and fat distribution. For example, individuals with more muscle or those who store fat in less common areas may get skewed results.

Limitations: Our calculator relies on external measurements to estimate your body fat, so it doesn’t directly account for muscle mass, bone density, or visceral fat (the fat around internal organs). If you have a more muscular build or an atypical fat distribution, the results may be less accurate. Our body fat calculator also doesn’t differentiate between subcutaneous fat (beneath the skin) and visceral fat, which can be important for assessing health risks.

Accuracy of DEXA

DEXA uses low-dose X-rays to measure body composition. It assesses fat, lean tissue (muscle), and bone density, providing a complete breakdown of where fat is stored in the body. DEXA is a comprehensive method that gives more than just body fat percentage; it offers a regional analysis of fat distribution, such as abdominal fat versus limb fat.

Estimated error range: DEXA is widely considered the gold standard for body fat measurement due to its very high accuracy, with an error margin of just 1-2%. This means it can detect small changes in body composition, making it ideal for those who need precise data, such as athletes or individuals closely monitoring their health.

Advantages: In addition to measuring total body fat, DEXA provides detailed data on subcutaneous and visceral fat, which are important for assessing health risks. DEXA also takes into account individual differences in muscle mass and bone density, making it more reliable for people with varying body types, including those with higher muscle mass.

Comparison: Triage Body Fat Calculator vs. DEXA

Convenience: Our calculator is incredibly simple to use. All you need is a measuring tape, and you can do it from the comfort of your own home. It’s quick, easy, and requires no special equipment. In contrast, DEXA scans require specialised medical equipment and a visit to a facility. While DEXA is non-invasive, it is less convenient in terms of time and accessibility.

Precision: There’s no denying that DEXA is far more accurate than our calculator. DEXA offers precise insights into your body composition, breaking down body fat, muscle, and bone density while showing exactly where fat is distributed in your body. Our calculator, while generally reliable for rough estimates, can be inaccurate for those with unique body types, such as individuals with high muscle mass or unusual fat storage patterns. For people who are really serious about understanding their exact body composition, DEXA is the more reliable choice.

Cost: Our body fat calculator is free to use and can be done anytime with no need for specialised equipment. DEXA scans, on the other hand, can range from €100 to several hundred euros per session, depending on the facility and location. For people on a budget or those who only need a rough estimate of body fat, our body fat calculator is a practical and cost-effective solution.

Our body fat calculator provides a simple, convenient, and inexpensive way to estimate your body fat. While it’s not the most precise method available, it can still give you useful insights, especially if you track your progress over time. However, it’s important to understand its limitations, particularly when compared to more advanced methods like DEXA.

DEXA is the gold standard for body fat measurement, offering detailed data on fat, muscle, and bone density with an error margin as low as 1-2%. It’s ideal for those who need precise body composition data, such as athletes or individuals with specific health goals. However, DEXA scans can be expensive and are not as readily available as our body fat calculator.

If you're looking for a cost-effective and convenient way to get a general idea of your body fat percentage, our calculator is a solid option. For those who need more accuracy, or if you're monitoring your health or body composition very closely, DEXA is worth considering. 

In fact, you could use both, get a DEXA scan to establish a baseline and compare it with our calculator to see how the two methods differ for you. Once you understand how the two measurements differ for your body, you can rely more on the calculator for regular tracking, saving the DEXA scan for occasional check-ins. 

For example, if the DEXA scan says you are 10% body fat, and our calculator says you are 12% body fat, then you can use a working assumption that our calculator puts you at 2% higher body fat than you really are. The more times you compare the two measurements, the more accurately you will be able to determine the difference between the two measurements for your body. 

Who Should Use a Body Fat Calculator?

A body fat calculator can be a valuable tool for many people, particularly those focused on health, fitness, and body composition. While weight is often the go-to measurement for tracking progress, body fat percentage offers a more detailed understanding of the changes happening in your body, particularly in relation to fat loss, muscle gain, and overall health. 

However, the importance of using a body fat calculator varies depending on individual goals. Here's a closer look at who can benefit the most from tracking their body fat and who might not need to focus on it as much.

Individuals on a Weight Loss Journey

Why: People trying to lose weight often focus on the scale, but this can be misleading. Weight alone doesn’t tell the whole story, especially if you're building muscle while losing fat. Tracking body fat percentage provides a more accurate picture of fat loss. Even if the number on the scale isn't changing dramatically, a reduction in body fat percentage means you're making progress in improving your body composition.

Benefit: Using a body fat calculator allows you to track progress that might not be visible on the scale, keeping you motivated by focusing on fat loss instead of just weight loss.

Athletes and Fitness Enthusiasts

Why: For athletes, striking the right balance between muscle and fat is crucial for optimal performance. Different sports demand different levels of leanness, and body fat percentage can directly impact strength, speed, and endurance. By tracking body fat, athletes can ensure they’re shedding fat without sacrificing muscle, which is key for both aesthetics and performance.

Benefit: Whether you're an endurance athlete aiming to stay lean or a strength athlete focused on muscle gain, a body fat calculator can provide valuable feedback to adjust your training and nutrition accordingly.

People Looking to Improve Overall Health

Why: For those focused on overall health improvement, monitoring body fat percentage plays a significant role in reducing the risk of chronic diseases like heart disease, type 2 diabetes, and high blood pressure. High body fat, especially visceral fat, is linked to many health risks, and tracking this can help you stay proactive in managing these concerns.

Benefit: Tracking body fat can support better metabolic health, reduce inflammation, and lower the risk of developing lifestyle-related diseases.

Bodybuilders and Competitive Physique Athletes

Why: Bodybuilders and physique athletes have specific body composition goals, often aiming for very low body fat percentages while maintaining as much muscle mass as possible for competitions. Accurate monitoring is crucial for achieving the lean, defined look these sports demand.

Benefit: For those working to reach single-digit body fat percentages, a body fat calculator can be incredibly valuable for tracking progress toward competition goals and ensuring muscle is preserved as fat is lost.

Coaches and Personal Trainers

Why: Fitness professionals very often rely on body fat calculators to track their clients’ progress relatively accurately. Body fat data enables trainers to offer personalised advice on training and nutrition, helping clients meet their unique goals, whether it's fat loss, muscle gain, or body composition maintenance.

Benefit: By tracking changes in body fat, coaches can create more tailored programs and monitor client success more effectively than with weight alone.

Individuals Recovering from Illness or Injury

Why: After illness or injury, changes in body composition are very common, with muscle loss or fat gain often occurring. Tracking body fat can help monitor recovery and ensure that the right balance of fat and muscle is being regained.

Benefit: A body fat calculator can assist in managing recovery by focusing not just on weight gain but on rebuilding muscle and reducing fat, leading to a healthier overall recovery.

Individuals Concerned with Aging and Longevity

Why: As we age, maintaining a healthy body composition becomes more challenging. Muscle mass naturally decreases with age (a condition known as sarcopenia), while fat, particularly visceral fat, tends to increase. Tracking body fat helps manage these changes and supports healthier ageing.

Benefit: Regularly monitoring body fat percentage helps older adults maintain muscle mass, reduce the risk of age-related health issues, and promote long-term health and mobility.

Who Should Be Less Concerned About Using a Body Fat Calculator?

As I said above, some individuals should be less concerned about using a body fat calculator, and perhaps should avoid using one entirely. These include:

Women Who Are Pregnant or Planning Pregnancy

Why: While maintaining healthy body fat levels is important for pregnancy and postpartum recovery, body fat calculators are not typically designed for pregnant women. During pregnancy, the body stores additional fat for the health of the baby, and standard body fat measurement tools often give inaccurate readings. Some methods, such as DEXA scans, may also not be safe for use during pregnancy.

Benefit: During pregnancy and the postpartum period, the focus should be on overall nutrition and well-being rather than body fat percentage. After recovery, body fat calculators can be reintroduced to help manage health and fitness goals as women regain strength and muscle mass, along with losing the vital pregnancy weight that was gained.

Individuals Dealing with Disordered Eating or Eating Disorders

Why: For individuals recovering from or actively dealing with eating disorders (such as anorexia, bulimia, or binge eating), focusing on body fat percentage can exacerbate harmful thought patterns. The focus on numbers can trigger obsessive behaviours around weight and body image, potentially worsening the condition. Tracking body fat may encourage unhealthy fixation on achieving a "perfect" body composition, which can hinder recovery.

Benefit: Rather than tracking body fat, individuals recovering from disordered eating should prioritize overall well-being and healthy, sustainable habits. By working with healthcare professionals such as dietitians or therapists, they can cultivate a more holistic approach to health that doesn’t revolve around body measurements. The goal should be healing the mind-body relationship and fostering a positive attitude toward food and body image.

As a coach working with individuals dealing with and recovering from disordered eating, I always emphasise the importance of shifting focus away from numbers like body fat percentages. For someone in recovery, even well-intentioned tracking can trigger the obsessive thought patterns & behaviours we’re trying to resolve. Instead, I guide my clients to normalise their eating, listen to their body’s cues, focus on how they feel, and celebrate non-aesthetic wins, like increased energy, strength, emotional balance & straight-up life enjoyment! The goal is to build trust with their body and develop a healthier, more sustainable relationship with food and themselves.

Brian O'hAonghusa, Head of Coaching

A body fat calculator is a powerful tool for anyone looking to gain a deeper understanding of their body composition and improve their health and fitness. Whether you’re an athlete aiming for peak performance, someone on a weight loss journey, or simply looking to improve your overall health, then tracking body fat can offer valuable insights. For individuals recovering from illness or injury, or those focused on ageing and longevity, monitoring body fat can help maintain a healthy body composition over time. However, certain groups, like pregnant women, may not benefit from body fat calculators during specific life stages and should focus on overall health and well-being.

Ultimately, for those aiming to fine-tune their training, assess health risks, or achieve specific aesthetic goals, tracking body fat can make a significant difference in achieving meaningful progress and long-term success.

Now, I know your next question is likely to be “what should my body fat be?”, and this is a difficult question to answer because it depends on a few different factors. So the easiest place to start to answer this question is to tackle what a healthy body fat percentage is, and then we can start layering on more and more context and really dial in an answer that is individualised to you.

What is a Healthy Body Fat Percentage?

A healthy body fat percentage is a key indicator of overall health, but it varies based on age, gender, and fitness levels. Maintaining a healthy body fat percentage is essential for physiological functions, athletic performance, and disease prevention. But what is a healthy body fat percentage?

Healthy Body Fat Percentage by Gender

Men and women have different healthy body fat ranges due to biological differences, such as hormonal regulation and fat distribution. These ranges reflect the minimum fat needed for essential functions as well as ranges for various fitness levels and health risks.

For Women:

• Extremely Low (Essential Fat): <12%
  This is the minimum amount of fat necessary for normal physiological functions such as hormone regulation, reproductive health, and organ protection. Below this level, women may experience health issues like hormonal imbalances and infertility.
• Low: 12-15%
  This is generally the range where women experience some disruption in health, and may not be optimal for health in most individuals. However, some women can still experience optimal health at this level.  
• Optimal: 16-24%
  This is generally the range where women experience their best health. While we consider this the optimal range, just being within this range doesn’t necessarily ensure optimal health, as you may be engaging in poor health practices to stay in this range (i.e. low calorie and nutrient intake, and excessive exercise).
• Elevated: 24-30%
  Most women fall within this range, and while this is categorised as elevated, this can still be considered healthy for women, as they are much more protected against the effects of excess fat than men (due to hormonal differences and a decreased likelihood to store fat as visceral fat). However, better health is generally seen at lower levels.
• Overweight: 30-35%
  Quite a lot of women fall into this range, and while women are more protected against the harmful effects of excess body fat, most women will experience poorer health outcomes in this range. 
• Obese: 35% or higher
  Body fat levels above 35% are considered obese for women. This increases the risk of conditions such as heart disease, diabetes, and hypertension.

For Men:

• Extremely Low (Essential Fat): <5%
  This is the minimum body fat men need for survival. It supports basic bodily functions like cushioning organs and regulating temperature. Dropping below this range can be life-threatening in some cases.
• Low: 6-10%
  This is generally the range where men experience some disruption in health, and may not be optimal for health in most individuals. However, some men can still experience optimal health at this level. Male athletes often maintain lower body fat percentages to optimise performance in strength, speed, and endurance. However, going too low for extended periods can negatively impact energy levels and overall health.
• Optimal: 10-16%
  This is generally the range where women experience their best health. While we consider this the optimal range, just being within this range doesn’t necessarily ensure optimal health, as you may be engaging in poor health practices to stay in this range (i.e. low calorie and nutrient intake, and excessive exercise). Men who are physically active and maintain regular exercise habits typically fall into this range. 
• Elevated: 16-20%
  While this range is considered elevated body fat, some individuals may still experience robust health at this level of body fat. However, unlike women, men are more likely to see some decreased health at this level of body fat. 
• Overweight: 20-25%
  Quite a lot of men fall into this range, and most men will experience poorer health outcomes in this range. This is especially true when you view health over a longer period of time rather than just a snapshot.
• Obese: 25% or higher
  Men with body fat percentages above 25% are considered obese, putting them at higher risk for diseases like heart disease, diabetes, and metabolic disorders.

Healthy Body Fat Percentage by Age

As we age, body fat percentages tend to rise due to changes in metabolism, muscle mass, and activity levels. It’s normal for older adults to carry a slightly higher percentage of body fat while still being considered healthy. The following are some typical values seen in the general population as they age. But do remember that in most developed countries, ~50% of the population is considered to be overweight or obese. So these should not be viewed as optimal numbers or targets, and I moreso want you to pay attention to the general trend I am trying to illustrate, rather than the specific numbers.

For Women by Age:

• 16-29 years: 16-24%
  Younger women typically maintain lower body fat levels due to higher activity levels and muscle mass.
• 30-39 years: 17-25%
  As activity and muscle mass decline, women in their 30s may see a small increase in body fat, which is still healthy if it remains within this range.
• 40-49 years: 19-28%
  Body fat tends to increase with age, and hormonal changes can also contribute to fat distribution shifts, especially after menopause.
• 50-59 years: 22-31%
  Women in this age group tend to see body fat continue to creep upwards, especially after menopause. Unfortunately, this is when women typically see the protective effect of estrogen wane and thus they experience negative health outcomes that are more aligned with male body fat levels. 
• 60+ years: 22-33%
  Maintaining muscle mass and preventing excessive fat gain becomes more challenging, but staying within this range supports healthy ageing. Some degree of extra body fat may be healthful in this population, especially if muscle mass is low, as it provides some protection and cushioning if an individual falls. 

For Men by Age:

• 16-29 years: 7-17%
  Younger men typically have lower body fat due to higher muscle mass and greater physical activity.
• 30-39 years: 12-21%
  As muscle mass and activity begin to decline, it’s common for men in their 30s to carry more fat, but remaining within this range is still healthy.
• 40-49 years: 14-23%
  With age, men may notice increased fat storage, particularly around the abdomen, which can increase the risk of chronic diseases if not managed. 
• 50-59 years: 16-24%
  Men in this age group tend to see body fat continue to creep upwards, and this is when they really get pushed into unhealthy levels of body fat that generally come along with negative health effects. 
• 60+ years: 17-26%
  Some degree of extra body fat may be healthful in this population, especially if muscle mass is low, as it provides some protection and cushioning if an individual falls. 

As I said above, the exact numbers aren’t important, and it is the general increase with age that I want you to notice instead. It is important to realise that body fat generally trends upwards with age, unless you actively intervene. Without intervention, you are likely on a trajectory to a poorer body fat level and thus increased risk of disease. 

While you may be in a healthy range now, you should be concerned with your trajectory. If you are on the edge of the healthy range, and you know people tend to gain body fat over time, then you may want to intervene earlier. Have you slowly been creeping up in body fat over the last few years? Where does this put you in 5 or 10 years time?

A healthy body fat percentage is key to overall well-being, but it varies based on factors like age, gender, and fitness level. Maintaining body fat within the recommended ranges for your age and gender can reduce the risk of chronic diseases, improve physical performance, and support overall health. However, it’s important to avoid extremes, both too low and too high body fat levels can have negative health consequences, so we want to stay in the Goldilocks zone. 

Now, this is just for health, and that is not the only goal you could have. You may want to optimise your body composition and body fat levels to allow you to perform better at your chosen sport. So it is helpful to know the body fat levels of other individuals who play that sport.

Common Body Fat Levels in Different Sports

Body fat levels vary widely across different sports due to the specific physical demands, performance requirements, and aesthetic goals of each activity. Athletes typically tailor their body composition to the needs of their sport, whether it's maximising strength, endurance, agility, or aesthetics. 

Here's a breakdown of common body fat levels across various sports and how they relate to performance and body composition goals.

Endurance Sports

Endurance athletes generally maintain lower body fat levels, as excess fat can hinder performance by reducing efficiency and increasing energy expenditure. Low body fat allows these athletes to move faster and conserve energy during prolonged physical activity.

• Marathon Runners:
  • Men: 5-11%
  • Women: 10-15% 
  • Marathon runners benefit from low body fat levels to enhance speed and endurance over long distances.
• Cyclists:
  • Men: 6-15%
  • Women: 12-20% 
  • Competitive cyclists, particularly those involved in road races or time trials, aim for low body fat to reduce weight without sacrificing muscle power, improving overall speed and endurance.
• Triathletes:
  • Men: 6-12%
  • Women: 12-18% 
  • Triathletes need a lean body composition to optimize performance across multiple endurance disciplines—swimming, cycling, and running—without excess fat slowing them down.

Strength and Power Sports

In strength and power sports, muscle mass is key for performance, and body fat percentages can vary depending on the sport's specific requirements for strength, power, or weight classes.

• Bodybuilders (During Competition):
  • Men: 3-6%
  • Women: 8-12% 
  • Bodybuilders reach extremely low body fat percentages for competition to showcase muscle definition. However, in the off-season, they typically maintain higher body fat levels to support muscle growth and overall health.
• Weightlifters:
  • Men: 8-16%
  • Women: 12-25% 
  • Weightlifters aim to maximise muscle mass while managing body fat, with levels varying by weight class. Heavier weight classes often see higher body fat levels compared to lighter categories.
• Powerlifters:
  • Men: 12-20%
  • Women: 20-28% 
  • Powerlifters prioritise absolute strength, which often allows for higher body fat levels, especially in the heavier weight divisions where absolute strength is the focus rather than leanness. However, in the lighter weight classes, powerlifters can actually be quite lean.

Team Sports

Athletes in team sports require a balance of endurance, strength, and agility. As a result, body fat percentages can vary based on the position and specific demands of the sport.

• Soccer:
  • Men: 6-13%
  • Women: 16-22% 
  • Soccer players, particularly those in positions requiring speed and agility (e.g., forwards and wingers), typically have lower body fat percentages. Defenders and goalkeepers may carry slightly more fat as their roles demand strength and stability.
• Basketball:
  • Men: 6-12%
  • Women: 15-20% 
  • Basketball players maintain low body fat for enhanced speed, agility, and jumping ability, which are crucial for quick movements on the court.
• American Football:
  • Skill Positions (e.g., Wide Receivers, Running Backs):
    • Men: 6-12% 
    • Women: 16-22%
    • Players in skill positions need to be fast and agile, which requires maintaining lower body fat levels.
  • Linemen:
    • Men: 15-25% 
    • Women: 22-30%
    • Linemen prioritise mass and strength, which allows for higher body fat percentages to maintain their size and power.

Combat and Weight-Class Sports

In sports with weight categories, athletes need to manage body fat carefully to maximise strength while staying within their weight class. Lean muscle mass and low body fat percentages help maintain performance.

• Boxing and MMA (Mixed Martial Arts):
  • Men: 8-15%
  • Women: 15-22% 
  • Fighters strive for low body fat to make weight for their division while maintaining muscle mass for strength, endurance, and agility.
• Wrestling:
  • Men: 5-16%
  • Women: 12-22% 
  • Wrestlers often cut weight before competitions, aiming for lower body fat to fit within weight classes while preserving muscle and strength for matches.
• Judo and Brazilian Jiu-Jitsu:
  • Men: 8-16%
  • Women: 15-24% 
  • Similar to other combat sports, judo and Brazilian jiu-jitsu athletes need to balance muscle mass and fat to optimise performance within their weight category.

Aesthetic Sports

Sports focused on aesthetics and appearance, such as gymnastics, figure skating, and diving, require athletes to maintain lower body fat percentages to achieve a lean, toned look while also preserving flexibility and strength.

• Gymnastics:
  • Men: 5-12%
  • Women: 10-16% 
  • Gymnasts require a low body fat percentage to enhance their power-to-weight ratio, flexibility, and aesthetics during performance.
• Figure Skating:
  • Men: 6-13%
  • Women: 14-22% 
  • Figure skaters maintain moderate body fat levels to balance strength, endurance, and aesthetics on the ice.
• Diving:
  • Men: 5-12%
  • Women: 12-20% 
  • Divers benefit from low body fat to maintain agility and flexibility, and to create clean, aesthetic lines during dives.

Endurance and Strength Combo Sports

Some sports, such as rowing, Hyrox and CrossFit, require a combination of strength and endurance, resulting in moderate body fat levels to balance power and cardiovascular efficiency.

• Rowing:
  • Men: 6-14%
  • Women: 12-20% Rowers need both muscular strength and endurance, and their body fat reflects this balance.
• Hyrox/CrossFit:
  • Men: 6-13%
  • Women: 12-18% 
  • Hyrox/CrossFit athletes aim for low body fat to enhance performance across a variety of physical challenges.

Body fat levels vary significantly across sports, reflecting the different physical demands and performance goals. Endurance athletes, like marathon runners and triathletes, tend to have lower body fat percentages to optimise efficiency and speed. Strength athletes, such as bodybuilders and powerlifters, may allow for higher body fat levels, especially in off-season or heavier weight classes. Aesthetic and combat sports demand athletes to maintain a careful balance of lean muscle and low body fat for both performance and appearance.

Ultimately, body fat levels are highly individualised, even within sports. Athletes adjust their body composition based on their role, position, competition season, and specific performance goals. While general guidelines exist, each athlete fine-tunes their body composition to meet the unique demands of their sport. 

However, it is incredibly helpful to know what the general standard for body composition is in different sports, as it allows you to better assess your body composition in comparison to other individuals who engage in your sport. 

Why Do Women Have More Body Fat Than Men?

This is a very common question and one that most people observe as a fact, but don’t have a good understanding as to why women tend to have more body fat than men. It isn’t actually too complicated to understand why women have more body fat than men though. Women tend to have more body fat than men due to a combination of biological, hormonal, and evolutionary factors. Here’s why:

Hormonal Differences

• Estrogen: Women have higher levels of estrogen, which is a hormone that promotes fat storage, particularly in areas like the hips, thighs, and breasts. Estrogen supports reproductive functions and prepares the body for pregnancy by encouraging fat accumulation.
• Testosterone: Men have higher levels of testosterone, which promotes muscle growth and reduces fat storage. This leads to a higher muscle-to-fat ratio in men compared to women.

Reproductive Role

• Energy Reserves for Pregnancy: Evolutionarily, women’s bodies are designed to store more fat to ensure they have enough energy reserves for pregnancy, breastfeeding, and childbearing. These fat stores provide the necessary energy and nutrients to support foetal development and lactation.
• Fat Distribution for Childbearing: Fat stored in areas like the hips, thighs, and buttocks (often called "gynoid fat") is thought to serve as a long-term energy reserve for pregnancy and lactation. This type of fat is less metabolically active and breaks down more slowly, providing a stable energy source.
• Female Survival: Women’s bodies are more efficient at storing fat, a trait likely developed through evolutionary pressures to survive periods of food scarcity. Remember, in an evolutionary context, women are way more important than men. If only 1 woman survives a starvation period, we likely wouldn’t be able to continue the human race. However, if only 1 man survived, we likely still would be able to continue our species (albeit very genetically bottlenecked). So women generally have a higher percentage of body fat compared to men, even within healthy weight ranges, to better ensure survival.

Body Composition and Metabolism

• Muscle Mass: Men generally have more muscle mass than women, and muscle tissue burns more calories than fat, even at rest. As a result, men typically have faster metabolisms and lower body fat percentages.

Fat as Insulation 

• Thermal Regulation: Fat serves as insulation and helps regulate body temperature. For women, higher fat levels may help retain body warmth and conserve energy, especially during reproductive processes. Given women also have less muscle mass and are generally smaller, they tend to be colder. So having extra insulation is beneficial.

Women naturally have more body fat than men due to hormonal differences, the body’s preparation for reproduction, and evolutionary survival mechanisms. Factors like estrogen, muscle mass, and fat distribution patterns play key roles in this disparity. While body fat is necessary for both men and women, its distribution and the overall amount differ significantly between the sexes.

Interpreting Your Results

Now, with all of that context out of the way, we can spend a bit of time helping you to better interpret your results. The results from our body fat calculator can provide valuable insights into your overall health, fitness levels, and potential risks associated with your body composition, but you have to know how to interpret them correctly. 

While I can’t perfectly walk you through your individual results (that is reserved for my coaching clients), I can give you a framework for interpreting and understanding your results. 

Clarify Your Personal Goals

Interpreting your results depends on your specific health and fitness goals. The only way you can accurately interpret your body fat results is in the context of your goals. Naturally, someone who has the goal of being a competitive bodybuilder is going to look at a result of 20% body fat very differently than someone who is just trying to stay in a relatively healthy range. 

So you must be clear on your goals first and foremost, as this will allow you to interpret your results correctly. This is not the place to go through extensive goal setting here, but if you do need help with this, then coaching is probably the right option for you. 

Compare Your Body Fat Percentage to Standard Ranges

Once you are clear on your goals, you can then compare your body fat level to the standard ranges for those goals. If your goal is health, then compare it to the general healthy body fat range. If your goal is performance in a particular sport, then compare it to the body fat ranges for that sport. 

Knowing how you stack up against people in a similar position will allow you to much more accurately create a plan of action to accomplish your goals. 

Assess Potential Health Risks

Your body fat percentage can give insight into potential health risks, especially if you fall into the obese or very low body fat categories.

• Higher Body Fat: If your percentage is in the "obese" range, this could be a sign of increased risk for conditions like heart disease, type 2 diabetes, and hypertension. Consider speaking with a healthcare provider or a coach to develop a plan for improving your body composition through diet and exercise.
• Lower Body Fat: If your body fat percentage is in the low or very low range, this could lead to health problems like hormonal imbalances, weakened immune function, and low energy. Extremely low body fat may also affect reproductive health in women and testosterone levels in men. If you're in these ranges, consider increasing your calorie intake and adjusting your overall diet and training to support better overall health.

It is especially important to assess the potential health risks of your body fat percentage in the context of your goals and your plan of action. If you are trying to gain muscle and you are eating in a calorie surplus, and you are already in the elevated or overweight body fat category, then continuing to execute your plan to gain more weight is likely to result in poorer health. Similarly, if you are already at the bottom end of the healthy body fat range, and you plan to get even leaner, then you may run into some issues.

Create a Plan Of Action

Once you are clear on your goals, and you have a better understanding of where your body fat is in relation to those goals, you can then create a plan of action to help move you closer to your goals. This is obviously beyond the scope of this article, but we do have a LOT of free content that will help you to better organise a plan of action. 

Monitor Changes Over Time

Once you have a plan in place, you can use our body fat calculator is to track changes in your body fat over time. Regularly monitoring your body fat percentage can help you see the progress you're making with your fitness or weight loss program.

Following these steps will hopefully help you to better interpret your body fat results. 

Why Maintaining a Healthy Body Fat Percentage Matters

Now, while everyone has different goals, at Triage, we are very big proponents of health. So, regardless of your specific goals, it is our opinion that it probably does make the most sense to try to at least stay within the healthy body fat ranges.

And we have a lot of reasons to back this opinion up:

Reduces Risk of Chronic Diseases

• Cardiovascular Health: Excess body fat, especially visceral fat, is closely linked to cardiovascular issues like heart disease, high blood pressure, and stroke. Keeping your body fat percentage in check supports heart health and reduces the strain on blood vessels.
• Type 2 Diabetes: High levels of abdominal fat can lead to insulin resistance, a key factor in type 2 diabetes. Maintaining a healthy body fat percentage helps improve insulin sensitivity, reducing your risk of diabetes.
• Cancer: Being overweight or obese is associated with an increased risk of various cancers, including breast, colon, and liver cancers. Keeping body fat at a healthy level can help lower this risk by reducing chronic inflammation often caused by excess fat.

Improves Metabolic Health

• Insulin Sensitivity: Too much body fat can impair the body’s ability to use insulin effectively, leading to insulin resistance. Healthy body fat levels promote better blood sugar control and reduce the risk of metabolic disorders like diabetes.
• Cholesterol Levels: Maintaining a healthy body fat percentage helps balance HDL (the "good" cholesterol) and LDL (the "bad" cholesterol), which lowers the risk of heart disease and other metabolic conditions.

Supports Hormonal Balance

• Reproductive Health: Body fat plays a key role in hormone production, especially in women. A certain amount of fat is necessary for hormone production, which supports reproductive health. In men, very low body fat can lower testosterone levels, affecting fertility, libido, and energy.
• Menstrual Health: Women with very low body fat may experience amenorrhea (loss of menstrual periods), which can disrupt fertility and increase the risk of osteoporosis due to decreased estrogen levels.

Aids Physical Performance

• Strength and Endurance: Striking the right balance between fat and muscle enhances physical performance. Too much body fat can limit stamina and agility, while too little can cause fatigue and lower endurance. A healthy body fat percentage ensures optimal energy levels, muscle function, and performance in physical activities.
• Power-to-Weight Ratio: For athletes, a lower body fat percentage can improve the power-to-weight ratio, which is crucial in sports like running, cycling, and gymnastics. Maintaining lean muscle mass with the right amount of fat can improve both strength and performance.

Promotes Mental and Emotional Well-Being

• Body Image and Confidence: Keeping body fat within a healthy range can contribute to a more positive body image and boost self-confidence. While extremely low body fat may be aesthetically appealing to some, focusing on overall health rather than excessively low body fat can promote a more balanced view of body image.
• Mood and Cognitive Function: Healthy body fat levels reduce the risk of mood disorders like depression and anxiety, promoting better mental well-being.

Maintains Bone and Joint Health

• Bone Density: Extremely low body fat, particularly in women, can lead to lower estrogen levels, which are important for maintaining bone density. This increases the risk of osteoporosis. A healthy fat percentage helps protect bone health.
• Joint Health: On the other hand, carrying excess body fat can put extra pressure on your joints, especially in the lower body, increasing the risk of joint pain and conditions like osteoarthritis. Maintaining a healthy body fat percentage reduces strain on joints and helps prevent injuries.

Enhances Immune Function

• Immune System Support: Healthy levels of body fat are important for supporting immune function. Excessive fat, especially visceral fat, leads to chronic inflammation, which weakens the immune system and increases the risk of infections and autoimmune conditions. On the flip side, too little fat can also compromise immunity, as your body needs energy reserves to fight off illness.

Improves Longevity

• Lower Mortality Risk: Research indicates that maintaining a healthy body fat percentage is associated with longer life expectancy. Both excessive body fat and extremely low levels of fat can increase the risk of premature death. A balanced fat-to-muscle ratio promotes longevity by reducing the likelihood of developing age-related diseases.

Regulates Appetite and Energy Balance

• Leptin Regulation: Body fat helps regulate leptin, a hormone that signals to your brain when you have enough stored energy. Proper leptin function helps control hunger and maintain energy balance. However, excess body fat can lead to leptin resistance, disrupting appetite control and leading to overeating.

Supports Healthy Aging

• Sarcopenia Prevention: As we age, muscle mass naturally declines (a condition known as sarcopenia), while body fat tends to increase. Maintaining a healthy fat-to-muscle ratio helps prevent sarcopenia, improving mobility, strength, and quality of life in older adults.
• Preventing Frailty: Older adults with very low body fat may become frail, as insufficient fat reserves can lead to weakness, increased fall risk, and slower recovery from illness.

Maintaining a healthy body fat percentage is essential for overall health, physical performance, mental well-being, and longevity. It reduces the risk of chronic diseases, supports hormonal and metabolic health, and enhances physical function. Whether your goal is peak athletic performance or simply living a healthy life, achieving a good balance between fat and muscle will improve your quality of life and support long-term health.

Body Fat Calculator Conclusion

Our free body fat calculator has hopefully allowed you to get a rough estimation of your body fat. This can be really helpful when trying to really dial in your plan of action for your exercise and nutrition. The calculator isn't perfect, and it is just an estimation, but it should hopefully be enough to point you in the right direction with things.

One thing you can do once you know your body fat is use it to work out your fat free mass index. You can do this with our fat free mass index calculator. This will allow you to better assess how much muscle mass you actually have, relative to how much you could have at your height.

If you want to really optimise your diet and exercise to tackle your body fat, or to keep it within the ranges you want, we can help you do this. You can reach out to us and get online coaching, or alternatively, you can interact with our free content.

If you want more free information on nutrition or exercise, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.

Paddy Farrell

www.triagemethod.com

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.