Body Fat Calculator: How to Measure & Interpret Your Body Fat %
Why Body Fat % Matters More Than Weight
Two people weighing 75 kg can look completely different. One might be 15% body fat (lean and muscular), the other 30% (carrying significant fat). Body fat percentage tells you what proportion of your weight is fat tissue versus lean mass (muscle, bone, water). It’s a far better health indicator than scale weight or even BMI.
Healthy Body Fat Ranges
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
How to Measure: Methods Compared
| Method | Accuracy | Cost | Availability |
|---|---|---|---|
| DEXA scan | ±1–2% | ₹2,000–5,000 | Hospitals, labs |
| Navy method (tape) | ±3–4% | Free | Home |
| Skinfold calipers | ±3% | ₹200–500 | Gym, home |
| Bioelectrical impedance (scale) | ±4–8% | ₹1,000–5,000 | Home |
The Navy method (waist and neck measurements) is the most accessible and reasonably accurate option. Use the body fat calculator to estimate yours now. For tracking trends, consistency matters more than absolute accuracy — measure at the same time, same conditions each week.
Reducing Body Fat
- Create a moderate calorie deficit (300–500 cal/day)
- Prioritise protein intake (1.6–2.2g per kg of body weight) to preserve muscle
- Resistance train 3–4 days/week — it’s the primary driver of muscle retention during fat loss
- Sleep 7–9 hours — poor sleep increases cortisol and fat storage