Body Fat Percentage Calculator

Estimates body fat using weight, age, and waist size. A more accurate body fat test can be done using skin calipers and inputting measurements into the calculator. Skinfold tests are the cheapest way to estimate body fat percentages.

BODY FAT CALCULATOR
Age	Years
Gender	Male Female
Weight	Pounds   Kilos
Method	Best Guess   Skinfold* (accurate)
	*To do a skinfold test you need fat calipers (such as these from Amazon).
Waist Inches Men Measure at the navel. Women Measure halfway between navel and sternum (breastbone). SKINFOLD MEASUREMENTS - MEN Chest mm   Measure the fold about halfway between the arm crease and the nipple. Abdomen mm   Take the fold (vertical) about 1 inch to the side of the navel. Thigh mm   Take fold half way between knee and hip. SKINFOLD MEASUREMENTS - WOMEN Triceps mm   Halfway between elbow and shoulder. Abdomen mm   Take the fold (vertical) about 1 inch to the side of the navel. Suprailic: mm   Take a diagonal fold halfway between hip joint and bottom of rib cage.

RESULTS
Body Fat %	?
Fat Weight	? -
Lean Weight	? -

Why Body Fat Percentage is Better than Weighing Yourself

Body fat percentage is a superior indicator of health and wellness compared to body weight (or BMI). It gives an indication of body composition (muscle and fat). Two people with the same body weight and height could have completely different body composition - a lower body fat percentage indicates a higher lean mass - and potentially better health and fitness outcomes. Unfortunately some weight loss programs result in loss of muscle mass - you lose weight but maintain the same level of body fat (referred to as a "skinny fat" person).

Body Fat Rating Scale

How to Measure

It's not easy.

Use your regular measurements to see a pattern or trend rather than rely on exact measurements gained from fat calipers. When taking your measurements - do it 3 times to see the pattern. It's important that you measure in exactly the same spot each time. Follow the instructions that come with the fat calipers carefully.

Other Methods: Body Fat Scales

Another way to measure body fat is to use a body fat analyzer (most popular is the Omron Athlete Body Fat Analyser. These gadgets measures body fat using Bio-electric Impedance Analysis (BIA). A very low power current is passed through the body, and makes an assessment based on the level of water content in the body (muscle holds a high water content while fat holds a low content).

Opinion is mixed on the best tool to use. Analyzer tools cost more, but are easier to use compared with fat calipers.

RECOMMENDATION If you are obese, you will find it easier to use a body fat analyzer. As you become slimmer you may find calipers provide a more accurate result (as it is easer to "pinch" the fat).

Understanding Body Fat

Body fat is deposited in 3 places,

• under the skin (subcutaneous),
• around internal organs (internal fat), and
• fat inside muscle tissue (intramuscular fat).

Skinfold calipers measure the subcutaneous fat, and from this, derive a body fat percentage. This explains why body fat analyzers are better for more obese people, as the amount if internal fat will normally be higher (and is not picked up by the fat calipers). See more about fat distribution here.

Ideal Weight Loss

An ideal weight loss regimen would result in loss of fat while still maintaining (or even building) more muscle. Muscle is metabolically active and burns calories just by sitting still! Unsuprisingly this is very difficult to achieve. Simply dropping food intake and doing nothing else will usually result in a loss of fat as well as muscle.

It's worth reading Tom Venuto's Burn the fat, feed the muscle (BFFM) for valuable insight on how to maintain muscle while maximizing fat loss. This program has been used by the authors of the site - to some considerable success, however - like many transformations - it was hard work!