How Much Fat Is Too Much? Body Fat Percentage Calculator For Men & Women

While a certain amount of body fat is necessary for your body to function, too much of it can be problematic and steal your fitness.  

In fact, according to ICMR (Indian Council of Medical Research) and WHO (World Health Organization), high levels of body fat or obesity increase the risk of many common chronic diseases that are associated with preventable premature death. 

However, too little body fat is not good either! Lack of body fat can also cause health problems because we need fat in our bodies to regulate the metabolism of glucose, cholesterol, energy storage and release, and reproductive hormones. Not having enough body fat can impair these functions. This is why you need an appropriate percentage of body fat to be healthy. 

In this blog, we will tell you all about body fat percentage, share a body fat percentage calculator, and discuss your ideal range of body fat percentage.

Table Of Contents

1. What Is Body Fat Percentage? Ideal Body Fat For Men & Women
2. What Is A Body Fat Percentage Calculator? How Is It Calculated? 
3. How Do I Check My Body Fat Percentage? Calculate Your Body Fat Percentage Using This Formula
4. Other Ways To Check/Measure Body Fat Percentage
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References 

What Is Body Fat Percentage? Ideal Body Fat For Men & Women

Body Fat Percentage: The Measure of Health, Strength, and Vitality!

Your body fat percentage refers to the amount of your total body weight that comes from fat. It is made up of stored fat and essential fat. One's body fat percentage is a crucial measure of overall health. Both excessive and extremely low levels of body fat can increase the risk of diseases.

The following table depicts the ideal body fat percentage for women and men: 

Body fat percentage measurement is important because it provides a clearer picture of your health and risk for certain diseases than just weight alone. Learn more about fat mass vs. muscle mass to understand the difference.

Try ToneOp’s Diet+Fitness Weight Loss Plan for fat loss that lasts! Our two experts will provide a personalised region-based plan with a sustainable diet and live workout and yoga sessions!

What Is A Body Fat Percentage Calculator? How Is It Calculated? 

Get the math right, and your body will follow – here’s how to calculate your body fat percentage!

Body fat calculators are designed to estimate an individual's body fat percentage. While it aims to provide an accurate estimate, it's important to note that no body fat calculator is 100% accurate—it only gives an approximation. With this estimate, you can gain insight into an individual's overall health, which can be useful for setting fitness goals, tracking progress, and determining potential health risks.

How does the body fat calculator work?

Body fat calculators work by estimating the percentage of your body weight made up of fat. They do this by using formulas that factor in different physical measurements.

These calculators require the following information:

• Gender
• Weight
• Height
• Additional Measurements: Some calculators may also require measurements such as neck, waist, hip circumference, or age for more accurate estimates.

The calculator uses a formula to turn these measurements into an estimated body fat percentage based on typical body fat distribution patterns. If your body fat is high, then you need to adopt an effective fat-loss workout plan. Inversely, if you’re underweight, then you need to try these home workouts to gain weight.

Reminder: Body fat calculators provide estimates, not exact measurements. Factors such as hydration level, muscle mass and individual variation in body composition can affect results.

Also Read: What Is Adjusted Body Weight? Its Importance & How To Calculate It For Men And Women

How Do I Check My Body Fat Percentage? Calculate Your Body Fat Percentage Using This Formula

Here, we will talk about the body fat percentage calculator using height and weight. To calculate body fat percentage, one should follow these steps:

Step 1: Know your recommended/average body fat percentage

First, you need to consider variables such as body type, heredity, age, activity and gender. The range for a healthy body fat percentage for women tends to be higher than for men because women need more body fat. You may refer to the chart shared above to get an idea of your ideal body fat percentage.

Step 2:  Weigh yourself

To get the most accurate body weight, weigh yourself on the same scale every time (in the morning before eating or drinking anything), as different scales can give different readings, and your weight can fluctuate throughout the day. 

Step 3: Calculate Body Mass Index (BMI)

Use this simple formula to calculate your BMI:

If you weigh 70 kg and are 1.75 meters tall, you get this:

• 70 ÷ (1.75 × 1.75) 
• = 70 ÷ 3.0625 
• = 22.9 (BMI)

Step 4: Calculate your body fat percentage

To estimate body fat percentage using BMI, you can use this formula:

Also Read: Perfect Body Weight for Your Height: The Importance of Maintaining Ideal Body Weight

Other Ways To Check/Measure Body Fat Percentage

Other methods available for measuring body fat are:

1. Skin Fold Measurement

Measuring skin folds is a popular method that involves pinching different areas of the skin with callipers. These include the chest, back and abdomen.

Advantages: Measuring the skin fold is relatively cheap and easy to do.

2. Bioelectrical Impedance Analysis (BIA)

Another popular method of measuring body fat is bioelectrical impedance analysis or BIA. This involves sending a small electric current through your body and measuring how long it takes for that electric current to get from one point to another.

Advantages: Bioelectrical impedance analysis is a quick, easy and painless procedure.

3. Dual Energy X-ray Absorptiometry (DXA)

DXA is a more popular and simpler method of measuring body fat. It is often used in research studies. This method uses low-dose X-rays to measure your body's fat, muscle, and bone composition.

Advantages: DXA is considered one of the most accurate and best methods of measuring body fat.

4. Body Circumference Measurement

This is another popular way to measure body fat. Use a tape measure to track your girth at different places on your body, such as your waist, hips, and neck. 

Advantages: This method is easy, cheap, and takes very little time. It can be done at home with only a tape measure.

Also Read: Healthy Waist To Height Ratio in Male & Females | ToneOpFit 

5. Hydrostatic Weighing

Hydrostatic weighing is considered a good way to measure body fat. It’s done by weighing yourself underwater and figuring out your body density based on how much water you push out of the way.

Advantages: Hydrostatic weighing is considered the most accurate method of measuring body fat and is often used in research studies.

6. Air Displacement Plethysmography

Air displacement plethysmography (ADP) works like hydrostatic weighing but uses air instead of water to measure your body’s density.

Advantages: ADP is a more accurate method for measuring body fat than skinfold measurement and bioelectrical impedance analysis.

Also Read: Get Started: 10 Exercises for Overweight Beginners and Expert Tips for the Best Workouts

Dietitian’s Recommendation

Having an ideal body fat percentage according to your weight, height, age, and gender is key to your overall health and well-being. You can achieve this by following a daily balanced diet, doing exercise regularly, and maintaining a healthy lifestyle. Keep in mind that your ideal body fat percentage may vary depending on factors like age, gender, and overall health. Consulting a healthcare or fitness professional can offer personalised advice and help you set realistic body fat goals tailored to your needs.

Dt. Lavina Chauhan 

The Final Say 

Body fat percentage is the percentage of your weight that is made up of fat. Although there are several ways to calculate your body fat percentage, as shared in this blog, it's important to remember that no method can provide an accurate calculation; only an estimation can. 

However, simply understanding your estimated body fat percentage and taking steps to reach a healthy range can significantly improve your well-being and lower your risk of chronic diseases.

FAQs

1. What are the limitations of using BMI to calculate body fat?

BMI doesn't account for factors like muscle mass, fat distribution, or bone density, making it an imperfect measure of body fat.

2. What is an ideal or good body fat percentage?

A good body fat percentage can vary by age, gender, and fitness level. For most adults, the healthy body fat range is around 10-20% for men and 18-28% for women.

3. How much body fat can I lose in a month?

A safe and sustainable amount of body fat to lose is about 1-2 pounds (0.5-1 kg) per week or 4-8 pounds (2-4 kg) per month.

References 

• https://www.gaiam.com/blogs/discover/how-to-calculate-your-ideal-body-fat-percentage#:~:text=(1.20%20x%20BMI)%20%2B%20(,)%20%2D%205.4%20%3D%20Body%20Fat%20Percentage
• https://mantracare.in/weight-loss-hindi/body-fat-measurement-hindi/
• https://www.verywellfit.com/how-to-use-body-fat-percentage-calculator-3858855
• https://www.maxhealthcare.in/calculator/body-fat
• https://www.medindia.net/patients/calculators/body-fat-calculator.asp

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.