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      Body Fat Calculator

      A Body fat calculator is a convenient tool to assess your body fat and composition, which are the leading indicators of good health. In today's lifestyle, where prolonged hours of sitting are the new normal and unhealthy consumption of junk food has become common, it is crucial to ensure your physical well-being. Knowing your body fat can help you achieve an optimal weight based on your physiology.
      What Is a Body Fat Calculator?
      What Is a Body Fat Calculator?
      What Is a Body Fat Calculator?

      A body fat calculator will help you calculate the proportion of fat in your body compared to bone and muscle mass. Consider it your body fat vs body composition. For instance, the body fat percentage of a 35-year-old male is 33%, which means that one-sixth of his body comprises fat, and the remaining 67% is bone and muscle weight. Other than weight and BMI, body fat is a crucial parameter to consider in order to know your body composition and set accurate and realistic health goals.

      Knowing your body's needs can help you make informed decisions.
      Get insured now ›
      How Does A Body Fat Calculator Work?
      Body fat is dynamic, as several factors influence its results. For a comprehensive understanding, it is crucial to consider your body fat, calorie consumption, and body mass index. A body fat calculator, when combined with a BMR (Basal Metabolic Rate) calculator, BMI calculator, and calorie calculator, can give you helpful insights to make informed health decisions.
      Here are several factors that can affect your body fat:
      Age
      Age
      Age is a significant factor that affects body composition. Ageing often leads to bone loss, loss of muscle, and lower BMR, which leads to weight gain.
      Read more
      Gender
      Gender
      Gender plays a crucial role when it comes to body fat. Men tend to have low body fat as they have more lean muscle mass, whereas women have higher body fat to support childbirth.
      Read more
      Height
      Height
      Height is not directly correlated to body fat, but specific body fat calculators use BMI. BMI calculators consider height, where individuals with a significant height have a high BMI.
      Read more
      Weight
      Weight
      Weight is also not directly related to body fat, but specific body fat calculators use BMI, and weight is considered. Individuals with excess body weight tend to have a high BMI.
      Read more
      Body Measurements
      Body Measurements
      Body measurements are considered an essential parameter for some body fat calculators. For men, the neck and waist circumference, for women, the forearms and hips are also required.
      Read more
      Stay ahead of your health needs by making healthy lifestyle changes and ideal health insurance.
      Get the ideal coverage ›
      What Are The Benefits Of The Body Fat Calculator?
      Achieving fitness goals becomes easier when you understand how your body works and take the necessary steps to become the fittest version of yourself. Your body comprises fat, vital organs, and water; this is where a body fat calculator comes into the picture. It will help you better clarify your health, how to improve your diet, and make lifestyle changes to reach an optimal weight, which is crucial for holistic well-being.
      A body fat calculator can help you with:
      Prevention
      Prevention
      With the help of body fat percentage, you can assess and determine if you are prone to any risks, such as hypertension, diabetes, and obesity.
      Track Progress
      Track Progress
      With the help of body fat percentage, you can stay ahead of your health needs by tracking your body composition.
      Thoughtful Meal Planning
      Thoughtful Meal Planning
      You can develop an effective meal plan based on your weight goals and body fat.
      Timely Intervention
      Timely Intervention
      With the help of body fat percentage, you can intervene in a timely manner to decrease it if you are on the verge of obesity and increase it if you are underweight
      Understanding Your Body
      Understanding Your Body
      With the help of body fat percentage, you can know your maximum fat deposit area and identify potential health risks.
      Timely intervention can help you live a healthy life.
      Find a plan that suits you ›
      How To Calculate Your Body Fat Percentage?
      A body fat calculator estimates the amount of fat in the body and can help estimate how much fat vs. muscle and bone weight you have. When it comes to body fat, specific parameters are taken into consideration based on the outcome. A commonly used body fat calculator uses BMI(Body Mass Index). Other body fat formulas use various parameters to determine it, which vary in men and women based on their physiology. Often, the neck and waist circumference for men and the waist, hip, neck, forearm, and wrist circumferences for women are considered. The formula below uses BMI to calculate body fat, with variables and coefficients based on gender.
      Here is how you can calculate body fat percentage using BMI:
      Men:
      Body fat percentage = (1.20 x BMI) + (0.23 x Age) - 16
      For example:
      A 36-year-old male weighing 75 kg and height 165 cm will have a body fat percentage of 25.1%. It means 1/4th of his body is fat, and 75% is muscle and bones.
      Women:
      Body fat percentage = (1.20 x BMI) + (0.23 x Age) - 5.4
      For example:
      A 36-year-old female with a weight of 70 kg and height of 160 cm will have a body fat percentage of 35.7%. This means that 65.3% of the total is muscle and bones.
      Your health requirements differ based on your physiology; it is crucial to understand how your body works and make informed decisions.
      Protect your health today ›
      What are some alternatives to calculate body fat percentage?
      Body fat calculation can be done in various ways, and you may decide which alternative suits you the best based on your requirements. A handy body fat calculator accessible online is helpful when you do not have any other option than calculating it at home. You may seek professional advice if you have any doubts and want clear and precise data. They may suggest that you measure your BMI and BMR, as charts and statistics give a clearer picture. BMI and body fat are just a few ways to assess your body composition; many other alternatives exist.
      Here is a list of alternatives you can use to calculate body fat:
      Skinfold Calipers
      Skinfold Calipers
      Skinfold callipers are a commonly used method that estimates body fat by measuring the thickness of skinfolds. These callipers measure the subcutaneous fat, the fat that is deep under the dermis of the vital organs.
      Pros: It can be used by anyone as it is portable and cost-effective.
      Cons: One needs to know basic biology to use a calliper; some individuals might find the pinching uncomfortable.
      Precision: they are accurate, but the measurements have a 3 - 3.5% error range, and it heavily relies on the person who is taking the measurements
      Body Circumference Measurement
      Body Circumference Measurement
      Body circumference measurement is commonly used as body shape and size differ between individuals; thus, it considers various parameters. For men, neck and waist circumferences are measured, and for women, hips and forearms are measured.
      Pros: This method can easily calculate body fat at home, as you need only a measuring tape and a calculator.
      Cons: The body circumference varies from person to person; thus, the equation may not be accurate for all body types.
      Precision: The precision may vary, and the error range is as low as 3 - 4.5% but it can vary depending on your physical attributes.
      Dual Energy X-Ray Absorptiometry (DXA)
      Dual Energy X-Ray Absorptiometry (DXA)
      Dual Energy X-Ray Absorptiometry calculates body fat using two energies, which also helps evaluate bone density, lean mass, and fat of various body parts.
      Pros: It helps find accurate data covering various body regions such as legs, arms, and torso.
      Cons: It is not accessible to the public and is very expensive.
      Precision: It is one of the most accurate and consistent methods to calculate body fat, but is subject to a 2.5-3.5% error in body fat.
      Hydrostatic Weighing
      Hydrostatic Weighing
      Hydrostatic weighing or hydrodensitometry uses your body's density to measure body composition. It involves deep exhalation when submerged in water to measure your body density, which is then used to calculate body fat percentage.
      Pros: It is highly accurate and generates results immediately.
      Cons: Many individuals find it difficult to submerge in water for a long time and face difficulty breathing. It is also not readily available for public use.
      Precision: It is considered highly accurate and precise, with an error range as low as 2%.
      Bioelectrical Impedance Analysis (BIA)
      Bioelectrical Impedance Analysis (BIA)
      Bioelectrical Impedance Analysis measures the body's muscle composition by connecting electrodes on bare skin, where the electrodes send and receive signals that move within the muscles.
      Pros: It is beginner-friendly, accurate, and can be purchased home.
      Cons: The reading may vary as your fluid and food intake affect it.
      Precision: The precision may vary around 3.8%-5% on a reading, depending on the device used and the fluid and food intake.
      Keep your body appropriately fueled, as you should protect your health.
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      What are the limitations of the body fat calculator?
      A body fat calculator was made so everyone could calculate their body fat. It is suitable if you have to measure it at home. They are highly accurate, but the majority of the time, they have a set of limitations.
      Here is a set of limitations to keep in mind while using a body fat calculator:
      Estimation
      Estimation
      Body fat calculators are highly accurate, but when it comes to precision, their readings may be off by 2-3% from the actual value. So, keep a scope of correction if you are calculating body fat online.
      Read more
      Varied composition
      Varied composition
      Body fat calculators that use neck and other parameters could have varying accuracy, as people have different body compositions.
      Difference in formulas
      Difference in formulas
      Different body calculators available online use distinct formulas, which can be confusing, as some use BMI, and others use body circumference.
      Know your body's energy requirements and take proactive steps.
      Find a plan ›
      What Is Fat And Why Is It Important?
      Fat, also known as adipose tissue, is essential for the proper functioning of the human body. Adipose tissue or fat is a storehouse of lipids that produces energy. Body fat supports hormone regulation, insulates vital organs, and cushions the entire body. Fat is often overlooked as a negative term, but it is the basis of your body and is as important as other body parts.
      Body Fat is responsible for:
      Protection
      Protection
      It protects the internal body organs by forming a layer of fat around them.
      Regulation
      Regulation
      It helps regulate hormones and ensures that your body maintains an optimal temperature for survival.
      Absorption
      Absorption
      It is responsible for absorbing vitamins from what we consume for proper cell functioning, growth, and repair.
      Energy
      Energy
      It is stored in the body as a long-term energy reserve, and whenever energy is required, the fat is broken down and converted into usable energy.
      Overcome setbacks and stay on track for your health goals with ideal health coverage.
      Get insured ›
      What Are The Types Of Fat?
      Body fat is one of the most critical components of the human body. It can be seen as a significant source of energy production. Your body thrives on fat and needs some for its smooth functioning, but excess body fat is considered injurious to your health. If you have noticed certain foods are often said to be healthy fats, it is because they provide essential fats that your body needs for its survival.
      There are two types of fat in your body:
      Essential Body Fat
      Essential Body Fat
      It is the fat your body needs for smooth functioning, regulation of hormones, maintaining an optimal body temperature, and protection of organs.
      It can be found in your brain, bone marrow, membranes, and nerves.
      Body Circumference Measurement
      Storage Fat
      The fat that gets collected beneath your skin is called subcutaneous fat and is usually harmless. It also gets deposited around your abdominal cavity and is known as visceral fat.
      It serves as an energy reserve, but excess storage fat can lead to health risks.
      Get personalised insights about your health and fuel your body for success.
      Choose the ideal coverage for you ›
      What are the complications of excess body fat?
      While struggling to manage body fat, timely intervention can save you before it takes a toll on your health. Excess body fat is harmful, but knowing why to take preventive steps and live a healthy life is essential. Body fat is responsible for several functions, and its imbalance can lead to health complications as it may disturb your body's functioning.
      Excess body fat can increase the risks of:
      Cardiovascular Dysregulation
      Cardiovascular Dysregulation
      Excess adipose tissue will increase pressure on your cardiovascular system, increasing the risks of Diabetes, Hypertension, coronary artery disease, and stroke.
      Read more
      Joint-Pain
      Joint-Pain
      Excess body fat means being overweight or obese; in such cases, your knees may experience increased strain. Increased strain can lead to osteoarthritis and joint-related risks.
      Read more
      Metabolic Conditions
      Metabolic Conditions
      Excess body fat can affect your metabolism and increase the risk of developing metabolic disorders such as thyroid issues, increased cholesterol, and heart-related issues.
      Read more
      Sleep Apnea
      Sleep Apnea
      Excess body fat stored around the neck can block your nasal pathway during sleeping, leading to sleep disorders and sleep apnea.
      Read more
      Liver Diseases
      Liver Diseases
      Excess body fat accumulated around the liver can lead to Non-Fatty Liver Disease (NAFLD), cirrhosis, and liver failure.
      Read more
      Liver Diseases
      Psychological Effects
      Excess body weight can disrupt the secretion of essential hormones, resulting in mood swings and affecting your mental well-being.
      Read more
      Hormonal Imbalance
      Hormonal Imbalance
      Excess body fat in women can lead to increased production of male hormones and increase the risk of developing PCOS (Polycystic Ovary Syndrome).
      Read more
      Pregnancy Complications
      Pregnancy Complications
      Excess body fat in women can cause significant complications while conceiving. It can increase the chances of conceiving through cesarean surgery and can lead to premature conception.
      Read more
      Overcome setbacks and stay on track for your health goals with the proper support.
      Choose a coverage today ›
      How To Reduce Body Fat Percentage?
      Implementing a sustainable lifestyle and following a holistic approach is the key to being a healthier version of yourself. Reducing overall body fat can help you avoid the risks of developing health-related conditions. If you struggle to keep your weight in check, regular exercise, lifestyle adjustments, and following a safe approach are the key.
      Keep these tips in mind to manage body fat:
      Calorie Deficit
      Calorie Deficit
      A calorie deficit includes consuming fewer calories than your maintenance calories. You can calculate your maintenance calories using a calorie calculator.
      Avoid extreme calorie-deficient diets, as they can lead to loss of muscle mass and affect your metabolism. It is generally advised to consume 100-200 calories less than your maintenance calories as a beginner.
      Protein Intake
      Protein Intake
      Protein intake helps in muscle building and repairing, and keeps you fuller for longer. It also supports fast metabolism and enables you to burn more calories.
      Protein intake should comprise 10-35% of your daily calorie consumption.
      Sleep
      Sleep
      Sleep is a crucial factor for weight management and is often neglected. Lack of sleep results in the excess secretion of hunger hormones, increasing your appetite.
      It is advised to aim for 7- 8 hours of quality sleep to promote body recovery and other functions.
      Hydration
      Hydration
      Hydration helps in keeping you full and keeps your appetite in check. Drinking water will help you reduce your hunger pangs.
      Based on your activity levels, you can set the frequency of water consumption.
      Adjust your lifestyle for a healthier life and ensure you are covered.
      Explore health coverage options ›
      How To Maintain a Healthy Body Fat Percentage?
      Body fat percentage varies for men and women depending on various physiological differences. Knowing which body fat range you fall into is essential to make informed decisions.
      Healthy Vs Overweight Vs Obese:
      Healthy
      Healthy
      Healthy fat means your body has the right amount of fat required to carry out basic functions.
      Overweight
      Overweight
      Being Overweight means your body weight is above the normal range, and is generally due to subcutaneous fat and muscle mass.
      Obese
      Obese
      Being obese indicates excess fat deposits, which can lead to potential health risks.
      What Is Considered an Ideal Body Fat Percentage?
      What Is Considered an Ideal Body Fat Percentage?
      What Is Considered an Ideal Body Fat Percentage?
      Body fat is dynamic, so that the healthy body fat range can be different for men and women. Women have a higher body fat percentage to support childbirth and sustain the fetus, whereas men tend to have lower body fat due to more lean muscle mass.
      Following is a reference ideal range chart by The American Council on Exercise:
      Category
      Women
      Men
      Essential Fat
      10-13%
      2-5%
      Athlete
      14-20%
      6-13%
      Fitness
      21-24%
      14-17%
      Average
      25-31%
      18-24%
      Obese
      >=32 %
      >=25%
      How To Plan Meals Based On Your Weight Goals?
      Your meals are pivotal in determining how long it will take to reach your optimal weight. While planning meals, you might focus solely on the quantity of calories to consume, but to maximise results, try to shift the emphasis to the quality of calories you consume. Your caloric needs can vary based on the goals you have set.
      Use these tips to plan your meals based on your weight goals:
      Weight Loss
      Weight Loss
      For weight loss, consume 200-300 calories less than your maintenance calories.
      Include high-protein foods like eggs, cottage cheese (paneer), pulses, and high-fibre foods like lentils.
      Include lots of vegetables, fruits, and whole-grain foods.
      Restrict the amount of junk food and alcohol.
      Build Muscle Mass
      Build Muscle Mass
      Consume 200-300 calories more than your maintenance calories for muscle gain.
      While planning meals, balance your macronutrients- carbs, protein, and fats.
      Try strength training and increase protein consumption for muscle gain and recovery.
      To Maintain Current Weight
      To Maintain Current Weight
      To maintain your current weight, consume calories as per your maintenance calories.
      Try to exercise regularly to maintain your current weight.
      Keep your meals protein-rich, high-fibre, and carb-rich
      Build muscle and lose fat with an innovative approach and ideal health coverage.
      Get covered with care ›
      When Should You Seek Professional Advice for Body Fat?
      A body fat calculator is an excellent tool to measure body fat percentage at home. However, certain conditions require professional advice to maximise the results. Referring to healthcare can give a clearer picture of your health and will help you prepare a diet plan and exercise regimen explicitly catered to your needs.
      You should consult a professional:
      Sudden Weight Fluctuations
      Sudden Weight Fluctuations
      If you are experiencing sudden, unexplained weight gain or loss without changing your diet or exercising, consult a healthcare professional to work on the root cause.
      Trouble Losing/Gaining Weight
      Trouble Losing/Gaining Weight
      If you can not find any changes in your body despite following a strict plan and regular exercise, consult a healthcare professional to identify the root cause and work on it.
      Extreme Body Fat Readings
      Extreme Body Fat Readings
      If an online calculator detects your body fat percentage to be too low or too high, consult a healthcare professional to give you an accurate insight.
      Existing Conditions
      Existing Conditions
      If you have any pre-existing conditions such as diabetes, hypertension, or thyroid issues, you should consult a healthcare professional before implementing any changes in your diet.
      A balanced approach leads to lasting results. Start with the coverage that suits you.
      Secure your health now ›
      FAQs

      • Q1. Are body fat scales accurate?

        Ans: Yes, body weighing scales are highly accurate. However, the results may vary by 4-5% while calculating.

      • Q2. How much fat loss is considered normal?

        Ans: Usually, a fat loss of 1-3% of body fat is considered normal and healthy weight loss.

      • Q3. Is it possible to lose visceral fat?

        Ans: Yes, it is possible to lose visceral fat by regular exercise, including aerobics, strength training, and cardio exercises.

      • Q4. Does metabolism impact weight loss?

        Ans: Yes, metabolism highly impacts your weight loss. Metabolism means how fast your body digests food and turns it into energy. A fast metabolism promotes improved digestion and avoids excess fat storage.

      • Q5. Can drinking enough water help my weight loss?

        Ans: Yes, hydration helps in weight loss by keeping you full, which will help you avoid binge eating.

      • Q6. What is BMI?

        Ans: BMI stands for Body Mass Index, which refers to the ratio of height to weight and age. It helps you know if you are healthy, overweight, or underweight.

      • Q7. What is BMR?

        Ans: BMR stands for Basal Metabolic Rate, meaning the amount of calories your body burns while at rest.

      • Q8. How to gain muscle mass?

        Ans: You can gain muscle mass by consuming a 200-300 calorie surplus over your maintenance calories and working out 5 times a week.

      • Q9. Does running help in losing stomach fat?

        Ans: Yes, running can help you lose stomach fat and overall body weight. Running or any exercise can not reduce fat from a specific area, but can reduce fat from your overall body.

      • Q10. Can weight loss cause frequent urination?

        Ans: Yes, you may experience frequent urination during your weight loss journey, because now that your body is using up the stored fat, it leads to the removal of excess water present.
      Health & Fitness Calculators
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      BMI Calculator
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      BMI chart for adults
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      bmi-chart
      BMI chart for children & teens
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      For Boys
      For Girls
      How to understand the BMI percentile chart for boys
      The BMI Chart helps track Body Mass Index (BMI) in boys aged 5 to 18, indicating healthy, underweight, overweight, and obese ranges. The curved lines represent different BMI percentiles, showing how a child's BMI compares to peers.
      At the bottom of the chart, ages from 5 to 18 years are displayed, while the left and right sides indicate BMI values. The black lines represent different percentiles
      while the left and right sides indicate BMI values. The black lines represent different percentiles
      Read more
      bmi-chart
      How to understand the BMI percentile chart for girls
      The BMI Chart tracks Body Mass Index (BMI) in girls aged 5 to 18, helping assess growth patterns and weight categories. The curved lines represent different BMI percentiles, showing how a child's BMI compares to peers. At the bottom of the chart, ages from 5 to 18 years are listed, while the left and right sides display BMI values. The black lines represent percentiles
      while the left and right sides indicate BMI values. The black lines represent different percentiles
      Read more
      bmi-chart

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      *Product information is authentic and solely based on the information received from the Insurer. Policybazaar is acting only as a facilitator and claims settlement shall be at the sole discretion of the Insurer. Policybazaar does not provide any medical or surgical advice or diagnosis and is not responsible for your interactions / treatment by a medical practitioner/hospital. Please consult a registered medical practitioner for any medical or surgical advice. The Information that you obtain or receive from Policybazaar, and its employees, or otherwise on the Website is for informational purposes only. As per the Insurance guidelines, you are allowed to cancel the policy with-in 30 days from the date of Issuance of policy.This option is available incase of policies with a term of one year or more.

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      **All savings and online discounts are provided by insurers as per IRDAI approved insurance plans. #Tax Benefits are subject to changes in tax laws. GST Exemptions depend on fulfilment of qualification criteria and submission of relevant documents.

      *₹1748/month is the starting price for a 1 crore health insurance for an 18-year-old male, with no pre-existing diseases. Discount on renewal premium is subject to the number of wellness points earned in the health insurance policy. For more details about the plans, please read the sale brochure carefully to get upto 100% discount on renewal premium.

      *₹400/month is the starting price for ₹ 5 lakh Health insurance for a 30 year old male & 29 years old female, living in Delhi with no pre-existing diseases

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      *₹762/month is the starting price for ₹ 1 Crore Health insurance for a 30 year old male & 29 years old female, living in Delhi with no pre-existing diseases

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      *₹2020/month is the starting price for ₹ 1 Cr Health insurance for a 50 year old male & 50 years old female, living in Bangalore with no pre-existing diseases rounded off to nearest 10.

      *₹390/month (₹13 per day) is starting price for 1 cr. Health insurance for 25 years old male, with pre-existing diseases, residing from tier 1 city rounded off to the nearest 10.

      *No medical tests are required unless requested by the insurer’s underwriter. In-case of pre-existing diseases relevant medical proof would be required as per the terms and condition of the policy opted.

      *The values taken for effective cost calculation are indicative values and may change as per the selected plan.

      *Coverage upto double the amount of Sum Insured is available on certain covers for a minimum plan of Rs. 5 Lakh on the first claim only to an individual of upto 45 years of age with no pre-existing diseases. The benefit is available with or without extra cost depending on the plan chosen.

      *Coverage of pre-existing diseases is provided by insurer as per their underwriting policy.

      *The scope of coverage may vary from plan to plan.

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