Body Fat Calculator
Your age in years.
Your height in cm.
Your weight in kg.
Your gender.
Measure at the level of your navel.
Measure below the Adam's apple.
Measure at the fullest point of your hips (required only for females).
Your Results
What does this mean?
Your body fat percentage is an estimate of the proportion of your body weight that is fat tissue. This calculation uses the U.S. Navy method, which is based on waist, neck, and hip measurements.
Understanding Body Fat
Fat in the human body is not always bad, some amount of it is actually important for health. There are three main types:
- Essential fat: Your body needs this to protect organs and make hormones
- Subcutaneous fat: Found under the skin
- Visceral fat: Deeper fat that surrounds organs
Fat is the storage form of energy produced from food needed to keep your body functioning smoothly and helps keep you warm and active too. But too much fat, especially around the belly, can lead to health problems like heart disease, diabetes, and other lifestyle disorders.
How to Calculate Body Fat
There are several methods to measure body fat, each with different levels of accuracy:
1. Body Fat Analyzing Scales
Digital weight scales with body fat measurement features use bioelectrical impedance to estimate your body fat percentage. It's quick, but results can vary based on hydration and other factors.
2. Skinfold Calipers
This tool pinches the fat under your skin in different body areas like your abdomen, arms, or thighs. It is quite accurate when done correctly by medical professionals or trainers.
3. DEXA Scan or Bod Pod
These are very accurate tests done in advanced laboratories or clinics. They measure fat, muscle, and bone in your body, but they are expensive and not easily available to everyone.
4. Navy Method (Used in This Calculator)
This method uses measurements of your neck, waist, and hips (for women) along with your height to estimate body fat percentage. It's reasonably accurate for most people and easy to perform at home.
Why Should I Control My Body Fat?
Fat is an essential part of the human body with various important functions, like protecting our organs, helping control body temperature, and supporting hormone production. However, too much fat, especially in the abdominal region, can lead to lifestyle disorders.
1. Heart Health
High levels of visceral fat around your organs put excess pressure on all the organs, including your heart. This can lead to high blood pressure, high cholesterol, and even heart attacks. Keeping your visceral body fat under control helps your heart pump blood more easily and lowers the risk of heart diseases.
2. Risk of Diabetes
Excess body fat can affect the sensitivity of insulin, the hormone that controls blood sugar. This can lead to high blood sugar and eventually type 2 diabetes. Reducing body fat levels helps your body respond better to insulin, helping keep your blood sugar levels under good control.
3. Stronger Joints and Bones
Excess fat and weight puts pressure on your joints, especially your knees, hips, and lower back. This can cause pain and conditions like arthritis over time. Reduction of body fat puts less stress on your joints, making movement easier and less painful.
4. Better Hormone Balance
Fat plays a big role in hormone production. However, too much fat can cause hormonal imbalances, especially in women. High body fat can affect your periods, skin health, and even make it harder to conceive.
How to Reduce Body Fat
Reducing body fat is rather simple and does not need extreme diets, starvation, or excessive workouts. It's all about creating healthy habits that you can make a part of your lifestyle.
Balanced Nutrition
It's not about eating less but eating better:
- Fill your plate with fruits and vegetables, which are full of vitamins, minerals, and fiber
- Choose lean protein sources like chicken, fish, eggs, paneer, dals, sprouts, pulses, nuts, or lentils
- Include whole grains like whole wheat flour, nachni, oats, quinoa, and rice
- Consume healthy fats like nuts, seeds, olive oil, and avocado
- Limit sugary drinks, fried foods, and processed foods
- Eat slowly and mindfully to prevent overeating
Regular Physical Activity
You don't have to join a gym or run for hours. Exercise can be anything you enjoy:
- Walking, jogging, dancing, cycling, or yoga
- Non-exercise activities, such as using the stairs or going for a short walk after meals
- Aim for at least 150 minutes of moderate activity per week
Lifestyle Factors
- Hydration: Drink plenty of water to keep your digestion smooth and boost metabolism
- Sleep: Aim for 6-7 hours of good-quality sleep each night
- Stress Management: Try deep breathing, listening to music, journaling, or spending time doing what you like
Losing body fat is a slow and steady process. There's no quick fix, and you don't have to be perfect. Focus on building healthy habits you can keep up every day. Be patient, consistent, and motivated. Reducing fat is not just about looking good, but feeling good too.
